Over the past century, the balance between omega-6 and omega-3 fatty acids in our diets has shifted dramatically, leading to potential health consequences. In the early 1900s, people consumed a diet naturally rich in omega-3 fatty acids, largely due to the quality of the foods available. Eggs, butter, and beef—all staples of that era—were significantly higher in omega-3s, and fish was a common dietary component. However, today’s food environment is dominated by ultra-processed foods, which are largely devoid of these essential fats, contributing to an imbalanced and unhealthy omega-6 to omega-3 ratio.

The Importance of Omega-3 and Omega-6 Fatty Acids

Omega-3 and omega-6 are essential fatty acids that play crucial roles in our bodies. Omega-3 fatty acids are known for their anti-inflammatory properties and their benefits to heart health, brain function, and overall well-being. Omega-6 fatty acids, while also essential, are pro-inflammatory in high amounts, which can contribute to chronic inflammation if not balanced properly with omega-3s.

In an ideal diet, the ratio of omega-6 to omega-3 would range between 1:1 and 3:1. This balance helps maintain optimal health and supports the body’s natural processes. However, the modern diet often contains omega-6 to omega-3 ratios as high as 20:1 or even more than 50:1, skewing heavily towards omega-6.

A Century of Dietary Changes

In the early 20th century, food sources were naturally rich in omega-3 fatty acids. The primary reason was the way animals were raised and the types of fats that were consumed:

1. Eggs: A century ago, chickens roamed freely and consumed a varied diet that included grasses and insects, which are rich in omega-3s. The eggs from these chickens had a balanced omega-6 to omega-3 ratio, providing a healthy source of essential fats.
2. Butter and Dairy: Cows grazed on pasture, feeding on grass rather than grain. Grass-fed cows produce milk, butter, and meat that are significantly higher in omega-3 fatty acids compared to grain-fed animals. Butter from grass-fed cows was once a common source of omega-3s in the diet.
3. Beef: Like dairy cows, beef cattle were primarily grass-fed, resulting in meat with a healthy omega-6 to omega-3 ratio. Today, most cattle are fed a diet heavy in grains, particularly corn and soy, which are high in omega-6 and low in omega-3s.
4. Fish: Fish, particularly fatty fish such as salmon, mackerel, and sardines, have always been rich sources of omega-3 fatty acids. While fish consumption was common in the past, it has declined in many modern diets, and the types of fish consumed are often farmed and lower in omega-3s.

The Rise of Ultra-Processed Foods and Omega-6

The shift away from traditional, nutrient-dense foods began in the mid-20th century with the rise of industrial agriculture and the introduction of ultra-processed foods. These foods are often made with cheap, refined oils—such as soybean, corn, and sunflower oils—that are extremely high in omega-6 fatty acids. 

Moreover, the convenience and low cost of these foods have led to a dramatic increase in their consumption. Ultra-processed foods are devoid of omega-3s and are often packed with sugars, refined carbohydrates, and unhealthy fats, further displacing whole, nutritious foods from the diet.

The Impact on Health

The skewed omega-6 to omega-3 ratio in today’s diet is associated with numerous health issues, including chronic inflammation, cardiovascular disease, obesity, and mental health disorders. Chronic inflammation, in particular, is a known driver of many chronic illnesses and is exacerbated by an excessive intake of omega-6 fatty acids.

Furthermore, studies have shown that populations with a higher intake of omega-3 fatty acids, such as the Mediterranean diet or traditional Japanese diets, have lower incidences of heart disease, depression, and other chronic conditions.

Restoring Balance: How to Improve Your Omega-6 to Omega-3 Ratio

To restore a healthier balance of omega-6 to omega-3 fatty acids in your diet, consider the following tips:

1. Choose Grass-Fed and Pasture-Raised Animal Products: Opt for grass-fed beef, pasture-raised eggs, and dairy products. These choices are richer in omega-3s and have a more balanced fatty acid profile.
2. Increase Fatty Fish Consumption: Incorporate fattier fish like salmon, sardines, mackerel, and trout into your diet. Aim for at least two servings per week to boost your omega-3 intake.
3. Use Omega-3 Rich Oils: Replace omega-6 rich oils (like soybean and corn oil) with healthier options like extra virgin olive oil, which is lower in omega-6 and contain beneficial omega-3s and polyphenols.
4. Limit Processed and Fried Foods: Reduce your intake of ultra-processed and fried foods that are typically high in omega-6 fatty acids and low in nutritional value.
5. Consider Supplementing with BalanceOil+: If it’s challenging to get enough omega-3 from food alone, consider a high-quality omega-3 supplement like BalanceOil+, which also have vegan options.

Conclusion

The dramatic shift in the omega-6 to omega-3 ratio over the past century is a direct result of changes in our food supply and dietary habits. While our ancestors naturally consumed diets rich in omega-3s, modern processed foods have pushed omega-6 intake to unhealthy levels. By making conscious food choices and prioritizing whole, nutrient-dense foods, we can work towards restoring balance and improving our overall health.

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Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, Chief Nutrition Officer for iCoura Health, and he serves on the Presidential Task Force on Obesity for the National Medical Association. You can e-mail Robert at robert@dietfreelife.com.