Omega 3 - 6

 September 11, 2026

 

 

 A typical Malaysian diet is highly skewed toward omega-6, often pushing ratios to 20:1 or higher.  The optimal ratio should be at least 4:1 or less, to be less inflammatory.

Pro inflammatory state of a  body brew many health issues, 

 

I can testify that personally, I have experienced what is more common, urticaria, itchy skin rash, similar to mosquito bites. Since I manage my omega 3:6 ratio, it has come to almost none, compared to 10 years ago, when I needed to daily take a dose of antihistamine - Cetrizine to manage.

 

 What I am doing now, daily 1 tablespoon of flaxseed meal, and I also try to take a bit of chiaseed.  I also like seaweeds ie wakame, but do not make enough effort to include this and other seafood, Dulse, Nori, Kombu in my diet yet.  I do not like Fish Oil capsule due to their heaty effect and also the smell.  I am a vegetarian, so, no plan of taking salmon or sardine, mackerel.

Health Risks of an Imbalance in Omega 3 and Omega 6

• Chronic Inflammation: Omega-6 and omega-3 fats compete for the same enzymes in the body. Too many omega-6s shift your biology toward producing pro-inflammatory compounds, whereas omega-3s calm inflammation. [1, 2]
• Cardiovascular Strain: High ratios heavily favor pro-thrombotic (blood-clotting) and pro-constrictive states, raising long-term heart disease risks. [1, 2]
• Metabolic Issues: Excess omega-6 dominance links to insulin resistance, increased leptin resistance, and higher risks of weight gain or type 2 diabetes. [1, 2]
• Joint and Recovery Pain: Sufferers often report increased joint stiffness, poor exercise recovery, or generalized inflammatory discomfort. [1]

 Getting adequate Omega 3

·         Chia Seeds: Just 1 tablespoon gives you about 2.5 grams of ALA.

·         Ground Flaxseeds (Linseeds): 1 tablespoon provides roughly 2.4 grams of ALA. (Note: You must grind them, or they will pass right through you without being absorbed!)

·         Walnuts: A small handful (about 1 ounce or 7 walnuts) provides around 2.5 grams of ALA.

·         Hemp Seeds: 2 tablespoons provide about 1.2 grams of ALA. [1]

Consuming just one or two of these portions daily fully secures your baseline ALA needs

 2 portions of deep sea fish per week will provide the same.