The ultimate omega-3 diet is a book written by a dietitian. The author has written several other books and been featured on several TV shows as well as an expert. Overall the omega-3 diet book is an excellent deep dive into the science behind omega-3 and its relationship to omega 6.  The main relationship of 3 to omega 6 was well-described yet not commonly known. Basically, omega 6 is a antagonist of omega-3 thus reducing omega 6 in the diet is critical to obtain the benefits of omega-3. Regarding the benefits, heart health, pregnancy, psychiatric, and the potential for a correlation to weight loss and clear skin are discussed. The heart benefits and studies related are more persuasive upon my review of the presented research; however, it is noted that the American psychiatric Association recommended 1 g of omega-3 per day up to 9 g for mood impulse control or psychiatric disorders. When reviewing the data related to psych recommendations, the major con founder of healthy diet is notable. In other words, those who eat highly processed foods will be obtaining much omega 6 in her diet and little omega-3. Thus the change to a healthier whole food diet that includes omega-3 would logically have a benefit on mood.

The 3 types of omega-3 are discussed including ALA from plant source which is a short-chain omega-3 fat and EPA and DHA which are seafood based longchain omega-3 fats. Author points out that omega-3 was considered to be named vitamin F but due to the timeframe of vitamin E discovery, it never obtained this name. The author contends that omega-3 would be best thought of as an essential vitamin. Concerning omega 6 that counteracts the benefits of omega-3, linoleic acid is the parent of these omega 6 fats. Linoleic acid can be found in much processed food in the form of soybean oil corn oil, safflower oil, margarines, dressings, and other plant-based oils that are not canola or olive. These are called polyunsaturated fats and were originally touted as heart healthy. The author explains the history of being told that dietary cholesterol will increase blockages of the heart. Basically, rapid studies were used to draw this conclusion and rabbits unlike humans will absorb dietary cholesterol for deposition in the arteries. In humans, cholesterol is mostly internally manufactured and is the target of statins. When combined with a medication that blocks cholesterol uptake as mentioned in the book outlive, the body does not become more efficient at absorbing cholesterol to make up for the statin effect.

The heart protective benefits of omega-3 are explained in detail through several different studies. Mechanism overall decreased inflammation although on a more specific basis 2 g of fish oil seems to decrease triglycerides by 20% whereas 4 g can decrease triglycerides by up to 50%. Foods that are high in AALA, the plant-based omega-3, include beans, flax, berries, grape leaves, canola and flax oil, and dark greens. The spread that is recommended as the omega-3 2 6 ratio is reasonable is ?Canola Harvest?. Hemp oil also has omega-3 including a unique omega-3 fat called steradornic acid. Of all food sources, Chia seeds have a high as 3:6 ratio over 1-1. Regarding meat and eggs, free range versus grain fed is discussed and grain fed overall have significantly lower omega-3. If you contact me, will provide charts and tables for reference on Omega metabolism, effects on body, and food charts in relation to Omega 3/6.