In Part-1 of this series, I identified the essential fat imbalance that promotes chronic inflammation which underlines a number of unrelated problems such as unwanted weight gain, poor fat metabolism, cardiovascular disease, diabetes, depression, mental illness and even poor results from consistent exercise training.

There are two families of polyunsaturated essential fatty acids, omega-3 and omega-6. They are not interchangeable and have very different biochemical roles. The typical American diet contains 20 – 25 grams more omega-6 fats than needed. To give you an idea, the ideal ratio of omega-6 to omega-3 is 4:1 (grams). For most Americans, its more like 25:1. Even most health-concious people are still way off, with a ratio of around 15:1.

To stand a chance in hell of getting decent results from exercise we have to shift this imbalance towards a more favourable ratio of omega-3. This is much easier said than done. In part-2, I presented an extensive chart that illustrates how difficult it is to increase the ratio of omega-3 in the modern diet.

Remember, its not a matter of simply swallowing more omega-3. Success only comes from improving the ratio of omega-3 in the diet. Below is a ratio chart which provides a clear guide to selecting nutrition sources that will improve the ratio of omega-3 in your diet.

To improve the omega-3 concentration in your diet, nutrition choices must provide a ratio of less than 4.

FISH Ratio
Salmon, cold water, fresh & frozen, cooked 0.2
Sardines, canned in oil, drained 2.2
Tuna, canned in water, drained 0.1
Tuna, canned in oil, drained 13.8
Cod, fresh & frozen, cooked 0.1
Mackerel, canned, drained 0.1
Swordfish, fresh & frozen, cooked 0.2
Crab, soft shell, cooked 0.1
Lobster, cooked 0.2
Bluefish, fresh & frozen, cooked 0.1
Salmon, canned, drained 0.4
Scallops, fresh & frozen, cooked 0.1
NUTS & SEEDS  
Almonds, dry roasted 45.1
Walnuts 4.2
Flax seeds 0.2
Pecans, dry roasted 22.0
Pistachios, roasted 55.3
Poppy seeds 96.0
Pumpkin seeds, shelled 107.8
Sesame, seeds 55.7
OILS  
Walnut oil 5.1
Soybean oil, unhydrogenated 7.5
Flax seed oil 0.3
Canola oil 2.2
Cod liver oil 0.1
Olive oil 13.4
Sardine oil 0.1
GREENS  
Spinach, fresh cooked 0.2
Green leaf lettuce, fresh, raw 2.2
Red leaf lettuce, fresh, raw 0.1
Butter (Boston/Bibb) lettuce, fresh, raw 13.8
Silverbeet (Chard), cooked 0.1
Kale (Cabbage), cooked 0.0
Collard greens, cooked 0.1
GRAINS & BEANS  
Soybeans, dried, cooked 7.4
Tofu, regular 7.5


Just give me the flax!

Increasing the ratio of omega-3 fatty acids in the diet appears to be an important part of creating optimum health that builds a premium physique. One of the most effective ways to improve the ratio of omega-3 is to make flax seeds and oil, staples in your nutrition plan.

One hundred grams of flax seeds will provide about 35-grams of oil (essential fats, lecithin and phytosterols), 26-grams of protein and 14-grams of fiber.

Flax seeds are the richest known source of lignans, molecules with anti-viral, anti-bacterial and anti-cancer properties. They are also a rich source of mucilage which is a special kind of fiber that acts as a natural laxative and protects against bowel cancer. Mucilage also helps stabilize blood glucose levels. Additionally, flax seeds contain a rich array of minerals, vitamins E and carotene and the energy-activating B-group vitamins. As you can see, flax seeds are a pretty useful food for bodybuilders.

Although flaxseeds are a better choice nutritionally, flaxseed oil can provide a whopping 11 grams of omega-3 per 20 ml. No other nutritional source will improve your omega-3 ratio as dramatically as flaxseed oil. It is the most effective way to correct an omega-3 deficiency, which most people have. Crushed flaxseeds (flaxseed meal) can be found in most supermarkets. The oil is found in health food stores and must be kept refrigerated.

Unfortunately, you cannot rely solely on flax seeds to meet all your omega-3 requirements. The basic omega-3 structure alpha-linolenic acid (LNA) is required to synthesize the more bioactive omega-3’s EPA and DHA. However, this enzyme driven process declines with age. This decline starts in your 20’s. Therefore, a quality source of EPA and DHA omega-3s is essential.

Note: Another age-related decline in conversion enzymes is the delta-6-desaturase reaction of linolic acid to gamma linolenic acid (GLA), an essential fatty acid vital to formation of prostaglandins (growth factors). Bodybuilders over 30 may want to think about supplementing with one of two excellent sources of GLA called evening primrose oil or borage seed oil. Getting old sucks!

Part-3 Next week.

Dr Paul Cribb is an award-winning sports scientist, author, personal trainer and the creator of mp-body.com – the first ever science-based, research-proven, nationally accredited body transformation program. Learn more here

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