Download - A Simple, Mobile Display of Omega-3 - Omega-6 Balance in Foods

A Simple Mobile Display of

Omega-3 – Omega-6 Balance in Foods Bill Lands and Etienne Lamoreaux

http://www.fastlearner.org/Omega3-balanceApp.htm.

Overview

Essential fatty acids (EFA) form an amazing array of

bioactive mediators that act on a large family of receptors.

Nearly every cell in every tissue of the human body has at

least one of these receptors, and EFA-based signals affect

nearly every aspect of human physiology. Those signals tend

to be more intense with n-6 than n-3 mediators. As a result,

many health disorders are unintended preventable

consequences from eating food combinations which give

imbalanced tissue n-3 and n-6 fatty acids and excessive

chronic actions by n-6 mediators.

Omega 3–6 Balance Food Scores summarize in a single

value the balance among eleven omega-3 and omega-6

essential fatty acids in a food and relate them directly to the

EFA stored in our tissues. Foods with more positive Scores

will increase the proportion of omega-3 in tissues, whereas

those with more negative Scores will increase the proportion

of omega-6 in tissues. These explicit values put on mobile

devices (“apps”) give simple information on the health impact

of each food for planning meals, shopping or talking with

friends. See how to NIX the 6 and EAT the 3 when you

download the Scores from

http://www.fastlearner.org/Omega3-6BalanceApp.htm.

Explicit Scores replace vague, general advice to eat

“healthy meals”. Such advice has not prevented food-related

preventable USA diseases that need costly treatments.

Treatment seems unethical when it removes symptoms and

creates a sense of benefit while leaving the primary cause

unchanged to continue harming individuals and their future

generations. Effective health care works better when

preventing the cause rather than just treating symptoms

created by the cause. Healthy people do not need treatments.

Baked

Chicken

- 4

Coho salmon

+52

Pork

- 4

Extra Crispy

Chicken

- 23

Beef steak

- 2

Crab

+ 30

Omega 3-6 Balance Scoreshttp://www.fastlearner.org/Omega3-6Balance.htm

3 - 63 - 6

Related %omega6 in HUFA

Related %omega3 in HUFA

Tissue Consequences of Diverse Food Habits

72% 67% 62% 57% 52% 47% 42% 37% 32% 27% 22% 17% 12%

28% 33% 38% 43% 48% 53% 58% 63% 68% 73% 78% 83% 88%

+3 +2 +1 0 -1 -2 -3 -4 -5 -6 -7 -8

Gre

enla

nd

Japan tra

ditio

nal

Medite

rranean

Euro

pean

Am

eric

an/U

SA

West V

irgin

ian

Japan m

odern

Average daily menu balance

http://www.fastlearner.org/Omega3-6Balance.htm

3 - 63 - 6

The ten most negative USA Key Foods

soybean oil -50

mayonnaise -46

tub margarine -39

microwave popcorn -37

“Italian” salad dressing -35

potato chips -29

stick margarine -28

vegetable shortening -28

peanut butter -24

tortilla chip snacks -24

Top 100 Key Foods for Americans (avg. Score of about -6 )

equivalent to an HRA value of 78% n-6 in HUFA (common for

Americans). None of the 100 items is seafood.

Remove these non-traditional Mediterranean foods and the

remaining 90 items average about -3, equivalent to a

HRA value of 63% n-6 in HUFA (common for Mediterraneans).

Foods in North America have an excess of n-6 over n-3 fats - -

- - - and cause accumulation of a high percent of n-6 in HUFA.

location %HUFA %6inH

Detroit - 2009 19 78

Baltimore-2008 24 79

Quebecer-2001 8 78

ARIC study-2007 15 77

Detroit-2005 12 82

Columbus, 2007 13 87

avg. = 15 80

location %HUFA %6inH

Detroit - 2009 19 78

Baltimore-2008 24 79

Quebecer-2001 8 78

ARIC study-2007 15 77

Detroit-2005 12 82

Columbus, 2007 13 87

avg. = 15 80

3 - 63 - 6

3 - 63 - 6

Tuna, solid white

+ 46

The community wellness site, http://www.fastlearner.org/ has searchable pdf

files to download Omega 3–6 Balance Scores onto your computers or mobile

devices and guide personal food choices when planning better balanced

meals.

Scores for familiar foods are: almonds, -22; avocado, -10;

beef frankfurter, -3; broccoli, +3; cabbage, 0; carrots, -3; cashews, -13;

caviar, +166; cauliflower, +3; cheddar cheese, -1; cheese pizza, -7;

Cheerios, -4; chicken nuggets, -18; egg, -17; flax oil,+46; flaxmeal, +32;

french fries, -10; green bean +1; hummus, - 16; ice cream, -1; kidney bean, 0;

kippered herring, +70; mackerel, +52; mayonnaise, -36; milk, -1; oyster, +59;

pepperoni, -7; potato, 0; potato salad, -21; peanut butter, -19; pistachio, -23;

potato chips, - 22; rice, 0; salmon, +46; snack crackers, -18; spinach, +5;

tofu, -26; trout, +36; turkey, -8; turnip, +1; vegetable oils (canola, -10;

corn, -59; cottonseed, -59; olive, -10; soy, -50); walnuts, -44; yogurt, 0.

Conclusions Health care professionals know many signs and symptoms that

predict risk of disease and death, and they use them as targets to treat.

However, primary prevention of the need to treat requires a sharp focus

on identifying and preventing explicit preventable factors that cause those

signs and symptoms of ill health. Healthy people do not need treatments.

Evidence supports the hypothesis that a preventable imbalance between

n-3 and n-6 nutrients combines with an imbalance in the intake and use of

food energy to cause harmful health conditions in America. A user-friendly

array of Omega 3-6 Balance Scores converts USDA Nutrient Database

data on over 5,000 foods into portable and easily understood data for

planning meals, shopping or talking with friends.

http://www.fastlearner.org/Omega3-6BalanceApp.htm

Lands & Lamoreaux, Nutrition & Metabolism 2012, 9:46—52.

CHD Mortality and Tissue HUFA

y = 3.0323x - 74.8

R2 = 0.9866

0

50

100

150

200

20 30 40 50 60 70 80

% n-6 HUFA in Total HUFAC

HD

Mo

rta

lity

Greenland

Japan

Quebec Inuit

Quebec Cree

USA

Quebec Urban

Some diets prevent high %n-6 in HUFA & CHD death

Heart

Att

ack D

eath

Rate

% omega-6 in HUFA

= MRFIT

quintiles

Relative risk - -

Siscovick,1995

&

Alberts, 2002

% n-6 in HUFA

+3 +2 +1 0 -1 -2 -3 -4 -5 -6 -7 -8+3 +2 +1 0 -1 -2 -3 -4 -5 -6 -7 3 - 63 - 6

Omega 3-6 Balance

CHD Mortality and Tissue HUFA

y = 3.0323x - 74.8

R2 = 0.9866

0

50

100

150

200

20 30 40 50 60 70 80

% n-6 HUFA in Total HUFAC

HD

Mo

rta

lity

Greenland

Japan

Quebec Inuit

Quebec Cree

USA

Quebec Urban

Some diets prevent high %n-6 in HUFA & CHD death

Heart

Att

ack D

eath

Rate

% omega-6 in HUFA

= MRFIT

quintiles

Relative risk - -

Siscovick,1995

&

Alberts, 2002

% n-6 in HUFA

+3 +2 +1 0 -1 -2 -3 -4 -5 -6 -7 -8+3 +2 +1 0 -1 -2 -3 -4 -5 -6 -7 3 - 63 - 63 - 63 - 6

Omega 3-6 Balance

USDA Nutrient Database

lists fatty acids in foods

Finger-tip blood-spot assay

lists fatty acids in blood

Use 8 n-3 & n-6 HUFA

to form one value of

%Omega-6 in HUFA

Use 11 n-3 & n-6 acids


Omega-3 Balance Score

14:0 1.30 0.20 Myristic 14:0 1.30 0.20 Myristic

14:1 1.59 0.05 Myristoleic 14:1 1.59 0.05 Myristoleic

15:0 2.37 0.18 Pentadecanoic 15:0 2.37 0.18 Pentadecanoic

15:1 0.34 0.09 15:1 0.34 0.09

16:0 23.41 21.05 Palmitic 16:0 23.41 21.05 Palmitic

16:1w5 0.00 0.08 16:1w5 0.00 0.08

16:1w7 2.30 0.70 Palmitoleic 16:1w7 2.30 0.70 Palmitoleic

17:0 0.00 0.21 Heptadecanoic 17:0 0.00 0.21 Heptadecanoic

17:1 0.00 0.62 17:1 0.00 0.62

18:0 9.05 12.53 Stearic 18:0 9.05 12.53 Stearic

18:1w9 17.96 8.87 Oleic 18:1w9 17.96 8.87 Oleic

18:1w7 0.00 2.24 Vaccenic 18:1w7 0.00 2.24 Vaccenic

18:1w5 0.00 0.35 18:1w5 0.00 0.35

18:2w6 27.08 23.90 Linoleic (LA) 18:2w6 27.08 23.90 Linoleic (LA)

18:3w6 0.32 0.12 gamma-linolenic (GLA) 18:3w6 0.32 0.12 gamma-linolenic (GLA)

18:3w3 0.74 0.21 alpha-linolenic (ALA) 18:3w3 0.74 0.21 alpha-linolenic (ALA)

18:4w3 0.00 0.10 Stearidonic (SDA) 18:4w3 0.00 0.10 Stearidonic (SDA)

20:0 0.00 0.33 Arachidic 20:0 0.00 0.33 Arachidic

20:1w9 0.00 0.04 20:1w9 0.00 0.04

20:1w7 0.00 0.22 20:1w7 0.00 0.22

20:2w6 0.60 0.47 Eicosadienoic 20:2w6 0.60 0.47 Eicosadienoic

20:3w9 0.31 0.13 Mead's acid 20:3w9 0.31 0.13 Mead's acid

20:3w6 1.55 3.41 Dihomogammalinolenic (DGLA) 20:3w6 1.55 3.41 Dihomogammalinolenic (DGLA)

20:4w6 6.43 12.81 Arachidonic (AA) 20:4w6 6.43 12.81 Arachidonic (AA)

20:3w3 0.00 0.07 Eicosatrienoic (n-3) 20:3w3 0.00 0.07 Eicosatrienoic (n-3)

20:4w3 0.00 0.04 Eicosatetraenoic (n-3) 20:4w3 0.00 0.04 Eicosatetraenoic (n-3)

20:5w3 0.36 0.59 Eicosapentaenoic (EPA) 20:5w3 0.36 0.59 Eicosapentaenoic (EPA)

22:0 0.62 1.11 Behenic 22:0 0.62 1.11 Behenic

22:1w9 0.34 0.01 Erucic 22:1w9 0.34 0.01 Erucic

22:4w6 0.97 0.76 Docosatetraenoic 22:4w6 0.97 0.76 Docosatetraenoic

22:5w6 0.66 0.60 Docosapentaenoic (n-6) 22:5w6 0.66 0.60 Docosapentaenoic (n-6)


24:0 0.00 0.88 Lignoceric 24:0 0.00 0.88 Lignoceric

22:6w3 1.03 3.59 Docosahexaenoic (DHA) 22:6w3 1.03 3.59 Docosahexaenoic (DHA)

USDA Nutrient Database

lists fatty acids in foods

Finger-tip blood-spot assay

lists fatty acids in blood

Use 8 n-3 & n-6 HUFA


%Omega-6 in HUFA

Use 11 n-3 & n-6 acids


Omega-3 Balance Score

14:0 1.30 0.20 Myristic 14:0 1.30 0.20 Myristic

14:1 1.59 0.05 Myristoleic 14:1 1.59 0.05 Myristoleic

15:0 2.37 0.18 Pentadecanoic 15:0 2.37 0.18 Pentadecanoic

15:1 0.34 0.09 15:1 0.34 0.09

16:0 23.41 21.05 Palmitic 16:0 23.41 21.05 Palmitic

16:1w5 0.00 0.08 16:1w5 0.00 0.08

16:1w7 2.30 0.70 Palmitoleic 16:1w7 2.30 0.70 Palmitoleic

17:0 0.00 0.21 Heptadecanoic 17:0 0.00 0.21 Heptadecanoic

17:1 0.00 0.62 17:1 0.00 0.62

18:0 9.05 12.53 Stearic 18:0 9.05 12.53 Stearic

18:1w9 17.96 8.87 Oleic 18:1w9 17.96 8.87 Oleic

18:1w7 0.00 2.24 Vaccenic 18:1w7 0.00 2.24 Vaccenic

18:1w5 0.00 0.35 18:1w5 0.00 0.35

18:2w6 27.08 23.90 Linoleic (LA) 18:2w6 27.08 23.90 Linoleic (LA)

18:3w6 0.32 0.12 gamma-linolenic (GLA) 18:3w6 0.32 0.12 gamma-linolenic (GLA)

18:3w3 0.74 0.21 alpha-linolenic (ALA) 18:3w3 0.74 0.21 alpha-linolenic (ALA)

18:4w3 0.00 0.10 Stearidonic (SDA) 18:4w3 0.00 0.10 Stearidonic (SDA)

20:0 0.00 0.33 Arachidic 20:0 0.00 0.33 Arachidic

20:1w9 0.00 0.04 20:1w9 0.00 0.04

20:1w7 0.00 0.22 20:1w7 0.00 0.22

20:2w6 0.60 0.47 Eicosadienoic 20:2w6 0.60 0.47 Eicosadienoic

20:3w9 0.31 0.13 Mead's acid 20:3w9 0.31 0.13 Mead's acid

20:3w6 1.55 3.41 Dihomogammalinolenic (DGLA) 20:3w6 1.55 3.41 Dihomogammalinolenic (DGLA)

20:4w6 6.43 12.81 Arachidonic (AA) 20:4w6 6.43 12.81 Arachidonic (AA)

20:3w3 0.00 0.07 Eicosatrienoic (n-3) 20:3w3 0.00 0.07 Eicosatrienoic (n-3)

20:4w3 0.00 0.04 Eicosatetraenoic (n-3) 20:4w3 0.00 0.04 Eicosatetraenoic (n-3)

20:5w3 0.36 0.59 Eicosapentaenoic (EPA) 20:5w3 0.36 0.59 Eicosapentaenoic (EPA)

22:0 0.62 1.11 Behenic 22:0 0.62 1.11 Behenic

22:1w9 0.34 0.01 Erucic 22:1w9 0.34 0.01 Erucic

22:4w6 0.97 0.76 Docosatetraenoic 22:4w6 0.97 0.76 Docosatetraenoic



24:0 0.00 0.88 Lignoceric 24:0 0.00 0.88 Lignoceric

22:6w3 1.03 3.59 Docosahexaenoic (DHA) 22:6w3 1.03 3.59 Docosahexaenoic (DHA)




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