Omega 3-6 Balance Food Score
我们大部分人know that omega-3 is good for us. Some of us are aware that more than just a tiny bit of omega-6 isn't. But hardly anyone can tell how to get the right amounts.
Now, we finally have a tool that makes it much easier for us to get our omega-3 and omega-6 in balance. This tool is the Omega 3-6 Balance Food Score. This score summarizes into a single value the balance among all the omega-3 and omega-6 essential fatty acids for 5,108 foods.
比尔土地和etienne lamoreaux开始于13,200种食物USDA营养数据库. This data is the gold standard of nutrition information. Then, they deleted redundant servings and foods that we seldom eat, like brains and raw meat to get down to a more manageable number of foods.
比尔土地博士是欧米茄3和Omega-6领先的专家.Until he retired in 2002 Dr. Lands was a senior scientific advisor at the U.S. National Institutes of Health. Etienne Lamoreaux is a computer specialist there.
他们刚刚在研究报告中发布了新工具，“使用3-6个差异，基本脂肪酸而不是3/6比率给出了有用的食物平衡分数，”在期刊中“Nutrition & Metabolism. The full-text of their report is free online as aprovisional PDF.
The tool shows those foods with positive scores that increase the percent of omega-3 in our bodies and the foods with negative scores that increase our percent of omega-6.
With this tool we can look at the scores of the USDA food groups and of individual foods. Either way, we can learn a lot.
24的食品集团,只有一个有一个积极的组织re. Fish & Seafoods, comprising 151 foods, scored +30.我知道欧米茄3的鱼很高，但不知道它的健康前哨是多么孤独。我无法想到任何有史以来，我们更强烈地指出的是我们定期吃鱼和海鲜的重要性。
Salmon is Best for Omega-3
No second best food group exists -- all the others have a negative score. Closest to Fish & Seafoods are two groups that tie with a score of -1, Fruit & Fruit Juices and Beverages.
The worst food group? Fats & Oils score -24.That was no surprise to me, because I know that soybean oil, followed by corn oil, canola oil, and cottonseed oil make up96 percentof the vegetable oil sold in this country and that they are almost entirely omega-6.
I never touch the stuff. Most of the vegetable oil that I use is either extra virgin olive oil or extra virgin coconut oil, both of which have among the best scores in the group.
But I was unpleasantly surprised to learn what the second worst food group is. Nuts & Seeds are almost as bad as Fats & Oils with a score of -18.
We still have to remember that the absolute amount of omega-6 fatty acids in the individual foods that we eat is more important that the ratio of omega-6 to omega-3 or even this new score. Certainly, almost all Americans need to cut way back on the amount of omega-6 we eat. But we don't have to stop eating otherwise healthful foods that are high in omega-6.A few nuts and seeds won't throw out body out of whack.
我们必须尽可能地消除那些在欧米茄6中的天空高的食物，这些食物不会给我们带来太多的回报。第一个需要成为最常见的植物油。
Bill Lands and Etienne Lamoreaux have not only calculated the scores for the USDA Food Groups but have also given us tables that show the best and the worst individual foods.
"Eat the Three“用正得分排名食物。它从鲑鱼油，+263开始，下降到原始rutabaga，+1.
"Nix the Six" shows that safflower oil is worst with a score of -84.Second worst is grapeseed oil at -79, which might surprise those people who have written me about using it. Did you know that some of the most negative foods are mayonnaise, microwave popcorn, and peanut butter?
All of this and much more is available on your computer. But it's also available on your iPad or iPhone, as they explain in detail at "Omega 3-6平衡分数和体积分数."
Nutrition is still largely guesswork, an art rather than a science. But for omega-3 and omega-6 we now have a great new tool to help us balance what we eat much more precisely.
