NZ Herald
  • Home
  • Latest news
  • Herald NOW
  • Video
  • New Zealand
  • Sport
  • World
  • Business
  • Entertainment
  • Podcasts
  • Quizzes
  • Opinion
  • Lifestyle
  • Travel
  • Viva
  • Weather

Subscriptions

  • Herald Premium
  • Viva Premium
  • The Listener
  • BusinessDesk

Sections

  • Latest news
  • New Zealand
    • All New Zealand
    • Crime
    • Politics
    • Education
    • Open Justice
    • Scam Update
  • Herald NOW
  • On The Up
  • World
    • All World
    • Australia
    • Asia
    • UK
    • United States
    • Middle East
    • Europe
    • Pacific
  • Business
    • All Business
    • MarketsSharesCurrencyCommoditiesStock TakesCrypto
    • Markets with Madison
    • Media Insider
    • Business analysis
    • Personal financeKiwiSaverInterest ratesTaxInvestment
    • EconomyInflationGDPOfficial cash rateEmployment
    • Small business
    • Business reportsMood of the BoardroomProject AucklandSustainable business and financeCapital markets reportAgribusiness reportInfrastructure reportDynamic business
    • Deloitte Top 200 Awards
    • CompaniesAged CareAgribusinessAirlinesBanking and financeConstructionEnergyFreight and logisticsHealthcareManufacturingMedia and MarketingRetailTelecommunicationsTourism
  • Opinion
    • All Opinion
    • Analysis
    • Editorials
    • Business analysis
    • Premium opinion
    • Letters to the editor
  • Politics
  • Sport
    • All Sport
    • OlympicsParalympics
    • RugbySuper RugbyNPCAll BlacksBlack FernsRugby sevensSchool rugby
    • CricketBlack CapsWhite Ferns
    • Racing
    • NetballSilver Ferns
    • LeagueWarriorsNRL
    • FootballWellington PhoenixAuckland FCAll WhitesFootball FernsEnglish Premier League
    • GolfNZ Open
    • MotorsportFormula 1
    • Boxing
    • UFC
    • BasketballNBABreakersTall BlacksTall Ferns
    • Tennis
    • Cycling
    • Athletics
    • SailingAmerica's CupSailGP
    • Rowing
  • Lifestyle
    • All Lifestyle
    • Viva - Food, fashion & beauty
    • Society Insider
    • Royals
    • Sex & relationships
    • Food & drinkRecipesRecipe collectionsRestaurant reviewsRestaurant bookings
    • Health & wellbeing
    • Fashion & beauty
    • Pets & animals
    • The Selection - Shop the trendsShop fashionShop beautyShop entertainmentShop giftsShop home & living
    • Milford's Investing Place
  • Entertainment
    • All Entertainment
    • TV
    • MoviesMovie reviews
    • MusicMusic reviews
    • BooksBook reviews
    • Culture
    • ReviewsBook reviewsMovie reviewsMusic reviewsRestaurant reviews
  • Travel
    • All Travel
    • News
    • New ZealandNorthlandAucklandWellingtonCanterburyOtago / QueenstownNelson-TasmanBest NZ beaches
    • International travelAustraliaPacific IslandsEuropeUKUSAAfricaAsia
    • Rail holidays
    • Cruise holidays
    • Ski holidays
    • Luxury travel
    • Adventure travel
  • Kāhu Māori news
  • Environment
    • All Environment
    • Our Green Future
  • Talanoa Pacific news
  • Property
    • All Property
    • Property Insider
    • Interest rates tracker
    • Residential property listings
    • Commercial property listings
  • Health
  • Technology
    • All Technology
    • AI
    • Social media
  • Rural
    • All Rural
    • Dairy farming
    • Sheep & beef farming
    • Horticulture
    • Animal health
    • Rural business
    • Rural life
    • Rural technology
    • Opinion
    • Audio & podcasts
  • Weather forecasts
    • All Weather forecasts
    • Kaitaia
    • Whangārei
    • Dargaville
    • Auckland
    • Thames
    • Tauranga
    • Hamilton
    • Whakatāne
    • Rotorua
    • Tokoroa
    • Te Kuiti
    • Taumaranui
    • Taupō
    • Gisborne
    • New Plymouth
    • Napier
    • Hastings
    • Dannevirke
    • Whanganui
    • Palmerston North
    • Levin
    • Paraparaumu
    • Masterton
    • Wellington
    • Motueka
    • Nelson
    • Blenheim
    • Westport
    • Reefton
    • Kaikōura
    • Greymouth
    • Hokitika
    • Christchurch
    • Ashburton
    • Timaru
    • Wānaka
    • Oamaru
    • Queenstown
    • Dunedin
    • Gore
    • Invercargill
  • Meet the journalists
  • Promotions & competitions
  • OneRoof property listings
  • Driven car news

Puzzles & Quizzes

  • Puzzles
    • All Puzzles
    • Sudoku
    • Code Cracker
    • Crosswords
    • Cryptic crossword
    • Wordsearch
  • Quizzes
    • All Quizzes
    • Morning quiz
    • Afternoon quiz
    • Sports quiz

Regions

  • Northland
    • All Northland
    • Far North
    • Kaitaia
    • Kerikeri
    • Kaikohe
    • Bay of Islands
    • Whangarei
    • Dargaville
    • Kaipara
    • Mangawhai
  • Auckland
  • Waikato
    • All Waikato
    • Hamilton
    • Coromandel & Hauraki
    • Matamata & Piako
    • Cambridge
    • Te Awamutu
    • Tokoroa & South Waikato
    • Taupō & Tūrangi
  • Bay of Plenty
    • All Bay of Plenty
    • Katikati
    • Tauranga
    • Mount Maunganui
    • Pāpāmoa
    • Te Puke
    • Whakatāne
  • Rotorua
  • Hawke's Bay
    • All Hawke's Bay
    • Napier
    • Hastings
    • Havelock North
    • Central Hawke's Bay
    • Wairoa
  • Taranaki
    • All Taranaki
    • Stratford
    • New Plymouth
    • Hāwera
  • Manawatū - Whanganui
    • All Manawatū - Whanganui
    • Whanganui
    • Palmerston North
    • Manawatū
    • Tararua
    • Horowhenua
  • Wellington
    • All Wellington
    • Kapiti
    • Wairarapa
    • Upper Hutt
    • Lower Hutt
  • Nelson & Tasman
    • All Nelson & Tasman
    • Motueka
    • Nelson
    • Tasman
  • Marlborough
  • West Coast
  • Canterbury
    • All Canterbury
    • Kaikōura
    • Christchurch
    • Ashburton
    • Timaru
  • Otago
    • All Otago
    • Oamaru
    • Dunedin
    • Balclutha
    • Alexandra
    • Queenstown
    • Wanaka
  • Southland
    • All Southland
    • Invercargill
    • Gore
    • Stewart Island
  • Gisborne

Media

  • Video
    • All Video
    • NZ news video
    • Herald NOW
    • Business news video
    • Politics news video
    • Sport video
    • World news video
    • Lifestyle video
    • Entertainment video
    • Travel video
    • Markets with Madison
    • Kea Kids news
  • Podcasts
    • All Podcasts
    • The Front Page
    • On the Tiles
    • Ask me Anything
    • The Little Things
  • Cartoons
  • Photo galleries
  • Today's Paper - E-editions
  • Photo sales
  • Classifieds

NZME Network

  • Advertise with NZME
  • OneRoof
  • Driven Car Guide
  • BusinessDesk
  • Newstalk ZB
  • Sunlive
  • ZM
  • The Hits
  • Coast
  • Radio Hauraki
  • The Alternative Commentary Collective
  • Gold
  • Flava
  • iHeart Radio
  • Hokonui
  • Radio Wanaka
  • iHeartCountry New Zealand
  • Restaurant Hub
  • NZME Events

SubscribeSign In

Advertisement
Advertise with NZME.
Home / Eat Well / Food News

The omega fatty acids balancing act

Mikki Williden
By
Mikki Williden

Nutritionist and food writer

VIEW PROFILE

Subscribe to listen

Access to Herald Premium articles require a Premium subscription. Subscribe now to listen.
Already a subscriber?  Sign in here

Listening to articles is free for open-access content—explore other articles or learn more about text-to-speech.
‌
Save

    Share this article

There are a lot of conflicting views in nutrition, however, one point that is universally agreed upon is the importance of balancing omega 3 fatty acids with omega 6 fatty acids in the diet.

Omega 3 fatty acids

Omega 3 fats are a type of polyunsaturated fat that is present in both animal and plant sources of fat. The richest sources of it come from salmon (fresh, smoked and canned), mackerel, sardines, herrings and New Zealand grass-raised cattle. These foods contribute eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega fatty acids.

Plant-based sources include avocados, green leafy vegetables, walnuts, flax seeds and chia seeds. These supply alpha-linolenic (ALA) acid, which is more common in our everyday diet than EPA and DHA.

These omega 3 fats are an important part of our cell membranes and help synthesise brain neurotransmitters (which communicate between our brain and body) and molecules of the immune system. They help with maintaining elasticity of our arteries and together, these benefits are likely responsible for the reduction of risk, found when research has investigated omega 3 fat intake and cardiovascular disease, arthritis, neurological disorders, type 2 diabetes and other inflammatory conditions.

DHA in particular is necessary for the growth and development of the brain and retina of a foetus during pregnancy and make up a substantial amount of fat in the brain, which continues to grow until around a child is 5 to 6 years old. EPA, on the other hand, appears to be responsible for helping improve mood disorders.

Advertisement
Advertise with NZME.

There is also convincing research to show a positive relationship between intake of EPA and reduced risk of depression (both primary depression and post-natal depression), lower rates of self-harm and suicide.

Both DHA and EPA may play a role in reducing risk of schizophrenia and personality disorders. While ALA (found in plant-based sources) is important, the most potent health benefits come from the longer chain EPA and DHA. The conversion of ALA into these is minimal (up to 5 per cent of ALA is converted into EPA and DHA) for people who do not include marine or animal-based sources in their diet.

These benefits are the likely reason why, in New Zealand, fish oils are the most commonly consumed supplement as reported by the New Zealand Adult Health Survey 2008/09.

Omega 6 fatty acids

Omega 6 fats also play a role in the production of hormones and molecules that regulate inflammatory pathways. Significant sources of omega 6 fats are present in the same plant sources (avocados, some nuts and seeds and green leafy vegetables) and, in the correct dietary ratio with omega 3 fats, contribute to reducing inflammation, particularly in the premenstrual period for women.

Advertisement
Advertise with NZME.

However, in the modern diet, the biggest contribution of omega 6 fats come from processed and packaged foods, as the vegetable and seed oils are a by-product of the grain industry and a cheap source of calories for food manufacturers.

The ratio of omega 6 to omega 3 fats in the current western diet is estimated to be around 16:1 — far exceeding the optimal ratio of 4:1.

This is evident as we can measure markers of omega 6 fats in our body fat stores which have increased by over 200 per cent in the last 50 years. High amounts of omega 6 are positively associated with increased risk of cardiovascular disease, depression and other mood disorders. Definitely too much of a good thing.

The best action to take

In terms of the omega 6 to omega 3 ratio, focus on reducing the amount of omega 6 fats in the diet, while increasing good sources of omega 3, particularly the marine sources rich in EPA and DHA. An easy target is to start reducing the amount of processed food consumed, rather than reducing consumption of avocado, nuts, seeds or leafy greens. The latter contribute a host of health benefits and are good sources of all fatty acids, not just the omega 6 fats.

Related recipes

So, about that New Year resolution

So, about that New Year resolution

All in a day's work: Rod Rudduck, architectural technician

All in a day's work: Rod Rudduck, architectural technician

Food for men's health

Food for men's health

All in a day's work: Emma the bookkeeper

All in a day's work: Emma the bookkeeper

Truth be told, these foods aren’t the reason why the omega 6 fats are prolific for all but a few people.

Crackers, biscuits, margarine, commercial salad oil dressings and mayonnaises and vegetable oils, such as soy and sunflower oils, are among the significant sources of these omega 6 fats. Read the back of the food label to choose products that use olive oil, coconut oil or butter as the major source of fat and choose natural, whole foods where possible. Making your own mayonnaise is a really good way to ensure the quality of your fat source.

Increasing your omega 3 intake will also help restore some balance. The recommended amount per day is 500mg or 3500mg across a week. This can be easily met if you include a couple of salmon meals per week. However, studies investigating the benefits of EPA and DHA have been conducted using amounts of 2g-4g of fish oil per day and for some people, these doses may be required for the more therapeutic benefits seen in the research studies.

While this dose is still considered moderate, it’s important for anyone considering supplementation to discuss this (and all supplements) with their health and nutrition professional. A fish oil supplement may not be appropriate for some, particularly people who are taking blood-thinning medication, who may have surgery in the near future, or people with blood-clotting problems. They can help determine the appropriate amount and where to source the best supplement.

As with most things nutritional, the first place to tackle your nutrients is through your diet. The changes suggested will go a long way to improving the ratio of omega 6 to omega 3 in your diet.

30-second mayonnaise

1 egg
1 cup 'light' olive oil (if you don't want an olive oil taste) or another nut oil such as avocado
½ tsp sea salt
1 Tbsp raw apple cider vinegar
Mustard powder, cumin, ginger, other spices and herbs to vary flavour, optional

Advertisement
Advertise with NZME.
  1. Crack the egg into a jar that is just bigger than a stick blender. Add salt, oil and vinegar.
  2. Using a stick blender whizz for about 30-45 seconds. Will last up to 5 days.

To favourite, print or share this recipe, go to the recipe page

.

Watch and learn

Learn how to make mayonnaise with Ray McVinnie

%4241846050001%

--

Advertisement
Advertise with NZME.

Mikki Williden is a registered nutritionist and lecturer at AUT University, where she lectures in public health nutrition and sports nutrition at the School of Sport and Recreation. Read Bite articles from Mikki or visit mikkiwilliden.com for more.

Advertisement
Advertise with NZME.

Latest Recipes

Slow-cooking secrets: How to master flavourful meals with ease
Food News

Slow-cooking secrets: How to master flavourful meals with ease

Soba to spaghetti: Why chilled noodles are the perfect summer meal
Food News

Soba to spaghetti: Why chilled noodles are the perfect summer meal

Cold brew, hot summer: How to make the perfect iced coffee at home
Food News

Cold brew, hot summer: How to make the perfect iced coffee at home

Camping meals for a Kiwi summer
Food News

Camping meals for a Kiwi summer

The best produce to eat in January and February
Food News

The best produce to eat in January and February

Take it outside: How to eat alfresco without any fuss
Food News

Take it outside: How to eat alfresco without any fuss

Latest Food News

Why your shopping habits reveal more than you think
Food News

Why your shopping habits reveal more than you think

Premium
Why your child is a picky eater - and what parents can do about it
Food News

Why your child is a picky eater - and what parents can do about it

Slow-cooking secrets: How to master flavourful meals with ease
Food News

Slow-cooking secrets: How to master flavourful meals with ease

Is kimchi ice cream the cool new food trend?
Food News

Is kimchi ice cream the cool new food trend?

Advertisement
Advertise with NZME.

Latest from Food News

Why your shopping habits reveal more than you think
Food News

Why your shopping habits reveal more than you think

Global tastes, gut health and grab-and-go – how Kiwi pantries got their 2020s glow-up.

29 May 11:25 PM
Premium
Premium
Why your child is a picky eater - and what parents can do about it
Food News

Why your child is a picky eater - and what parents can do about it

22 May 09:35 PM
Slow-cooking secrets: How to master flavourful meals with ease
Food News

Slow-cooking secrets: How to master flavourful meals with ease

16 May 12:00 AM


Solar bat monitors uncover secrets of Auckland’s night sky
Sponsored

Solar bat monitors uncover secrets of Auckland’s night sky

06 Jul 09:47 PM
NZ Herald
  • About NZ Herald
  • Meet the journalists
  • Newsletters
  • Classifieds
  • Help & support
  • Contact us
  • House rules
  • Privacy Policy
  • Terms of use
  • Competition terms & conditions
  • Our use of AI
Subscriber Services
  • NZ Herald e-editions
  • Daily puzzles & quizzes
  • Manage your digital subscription
  • Manage your print subscription
  • Subscribe to the NZ Herald newspaper
  • Subscribe to Herald Premium
  • Gift a subscription
  • Subscriber FAQs
  • Subscription terms & conditions
  • Promotions and subscriber benefits
NZME Network
  • The New Zealand Herald
  • The Northland Age
  • The Northern Advocate
  • Waikato Herald
  • Bay of Plenty Times
  • Rotorua Daily Post
  • Hawke's Bay Today
  • Whanganui Chronicle
  • Viva
  • NZ Listener
  • Newstalk ZB
  • BusinessDesk
  • OneRoof
  • Driven Car Guide
  • iHeart Radio
  • Restaurant Hub
NZME
  • About NZME
  • NZME careers
  • Advertise with NZME
  • Digital self-service advertising
  • Book your classified ad
  • Photo sales
  • NZME Events
  • © Copyright 2025 NZME Publishing Limited
TOP