Omega 3, 6 and 9 in a 2:1:1 ratio is the recommendation made by many experts as the best ratio to promote optimal health.
With today's emphasis on good health through diet, many people are conscious of reducing their fat intake as much as possible. Unfortunately, this is often achieved at the expense of the essential fatty acids that are vital for the functioning of the body.
The essential fatty acids are known as omega 3 and 6. Omega 9 oils found in olives and olive oil, although non-essential, have been shown to be important for good health and especially cardiovascular health.
The importance of consuming omega 3 and omega 6 polyunsaturated fatty acids is well documented and increasingly consumers are looking to include high-quality oils in their diet. However, because of the use of refined vegetable oils in processed foods, many people now consume insufficient omega 3 fatty acids to maintain the optimal omega 3-6 balance.
The most valuable omega 3 fatty acids are EPA and DHA, which are derived from oily fish. Vegetarian sources of omega 3 include flax seeds and walnuts. These provide Alpha-linolenic acid (ALA), which then has to be converted to EPA and DHA, a process that can be inefficient in some people. Blackcurrant seed oil is a rich source of stearidonic acid (SDA) which unlike ALA, converts easily to EPA.
Adding a combination of these oils to your daily diet is a sure way to optimise your essential fatty acid intake