Hitting the 4:1 Omega 3/omega 6??

Lose_It_Leo

I recently learned the importance of this ratio in the body. I am however struggling to get the balance on a vegan gluten free diet. I am also currently temporarily testing the 80/10/10 macros (not raw).

My current efforts involve taking an omega 3 (algae based) supplement and limiting (but not eliminating) corn. Daily I eat 1 hazelnut, pecan, cashew, walnut and brazil. If i dont have those I have 1 tbsp pumpkin seeds. I dont really consume oils, unless theyre in my stock cubes which I use daily.

What can I do better to achieve this? Thanks in advance!

lemurcat12

I was initially going to say that the ratio you need isn't really 4:1, 1:1 is generally recommended (see https://www.ncbi.nlm.nih.gov/pubmed/12442909 and http://www.berkeleywellness.com/healthy-eating/nutrition/article/balancing-omega-3-and-omega-6-fats). Just improving from the usual horribly out of whack ratio one gets in the US diet (by avoiding or limiting products with seed oils) can be helpful.

However, I see one issue is that vegan sources tend to be mostly ALA, and that means you need more (it's also why flax seed is overrated as a source). I think this should be really helpful: http://veganhealth.org/articles/omega3

Corn itself shouldn't be an issue, it's corn oil that is. There's not much fat in corn itself.

psuLemon

lemurcat12 wrote: »

I was initially going to say that the ratio you need isn't really 4:1, 1:1 is generally recommended (see https://www.ncbi.nlm.nih.gov/pubmed/12442909 and http://www.berkeleywellness.com/healthy-eating/nutrition/article/balancing-omega-3-and-omega-6-fats). Just improving from the usual horribly out of whack ratio one gets in the US diet (by avoiding or limiting products with seed oils) can be helpful.

However, I see one issue is that vegan sources tend to be mostly ALA, and that means you need more (it's also why flax seed is overrated as a source). I think this should be really helpful: http://veganhealth.org/articles/omega3

Corn itself shouldn't be an issue, it's corn oil that is. There's not much fat in corn itself.

To add, it should also be noted there are priorities when it comes health. Omega ratio is going to be as important and getting adequate calories or even adequate fats and proteins. Depending on your calorie level, those latter two might be very hard achieve. And considering protein and fats are required, id be more worried about nutritional deficiencies than omega ratios.