Christiana Chiropractic, PC ...... (315) 409-0014

Download or Print This Article

Fatty Acids and the Anti - Inflammatory Diet

The best way to start looking at the anti-inflammatory diet is from the perspective of fatty acid balance. Research has clearly demonstrated that an imbalance in omega-6 (n-6) and omega-3 (n-3) fatty acids is pro-inflammatory and a promoter of heart disease, all types of cancer, pain, neurodegenerative diseases such as Alzheimer's, and most other degenerative diseases. Both n-6 and n-3 fatty acids are polyunsaturated fatty acids. Research suggests that through the ages, man subsisted on a diet that contained a 1:1 ratio of n-6 and n-3 fatty acids. The goal should be to consume a ratio that is less than 4:1; however, today the intake ratios range from 10:1 to 30:1, which promotes inflammation and disease. In the past several thousand years, the human diet has shifted from a food-foraging, hunter-gatherer approach, which largely involved the consumption of greens, wild game, fruits, roots, etc., to one that heavily emphasizes the, consumption of grains. This shift changes the ratio of fatty acids to which our genes and cells are exposed, favoring n-6 fatty acids. This is because corn, grains, seeds and their oils contain only n-6 fatty acids, which are ultimately pro-inflammatory. So, an anti-inflammatory diet is basically low in n-6-rich grains and starches, and high in n-3-rich green vegetables and olive oil (for cooking and salad dressings). Consider the average lunch or dinner at the typical American home, "sit-down" or fast-food restaurant. Just imagine how much different the meal would look if 75-90% of the grains and starches were replaced with n-3-rich green vegetables. Such a shift would dramatically change the complexion of the American diet. Add two-to-three pieces of raw fruit per day, eat fish three or more times per week, and drink at least eight glasses of water per day, and the standard disease-promoting American diet becomes one that is anti-inflammatory and health-promoting! What about oatmeal- a supposedly "good" grain? The health-promoting benefits of oatmeal are well known. However, it is important to know that oatmeal provides an n-6-to n-3 ratio of about 10:1. To restore fatty acid balance, all one really needs to do is emphasize n-3-rich foods the remainder of the day, and avoid n-6-rich foods. Additionally, after the oatmeal is cooked and in the bowl, one can add flaxseeds or flaxseed oil, which contain appreciable amounts of n-3 fatty acids. A good plan would be to consider that grains, seeds, and their respective oils contain exclusively n-6 fatty acids. This means that n-6 fatty acids are found in bread, bagels, rolls, pasta, corn, chips, all flours, seeds, nuts*, cakes, cookies, and therefore, in almost every packaged food at the supermarket.. These are foods that we should be avoiding and replacing with vegetables and fruits. Also, it is important for us to realize that meat animals - chicken and farm-raised fish - are all fed grains, which is a sharp transition from the n-3, green-rich diets these animals would consume if they were in the wild. This demands that we get enough n-3 from greens. Considering the extreme imbalances in fatty acids, it seems prudent to supplement the diet with n-3 fatty acids. A good combination of nutrients is about one gram of EPA/DHA (eicosapentaenoic acid and docosahexaenoic acid) per day, and about two grams of ALA (alphalinoelic acid) from flaxseed oil. Excellent n-3 food sources include kale, broccoli, cauliflower, spinach, collard and mustard greens, arugula, Swiss chard and chicory. In addition, Mesclun greens are a great source, and make an excellent salad; they should replace iceberg lettuce. Most fresh fish is rich in n-3s, as is wild game. You can even buy n-3-rich eggs (Egg land's Best); also, flaxseed can be sprinkled on salads and fruits, and flaxseed oil can be used in salad dressings. Regarding tuna fish, fresh tuna is a good source of n-3s, but canned tuna is a different story. Be sure to eat tuna packed only in water or olive oil, as they are high in n-3s. [Olive oil helps to lower LDL; additionally, it contains a host of anti-inflammatory phytonutrients and antioxidants that are thought to be more potent than vitamins C and E. The best variety is "extra virgin olive oiL"] All other oils used for packing are high in n-6 fatty acids, and should be avoided. *All nuts and seeds contain n-6 fatty acid; however, walnuts, pumpkin seeds, and flaxseeds do provide some n-3s.

Our purpose is to educate and adjust families toward optimal health