Omega-3 to Omega-6 Ratio
The most important number in your cooking oil — the ratio of anti-inflammatory omega-3s to pro-inflammatory omega-6s determines your baseline inflammation level.
— Definition
The omega-3 to omega-6 ratio describes the proportion of alpha-linolenic acid (ALA, omega-3) to linoleic acid (LA, omega-6) in dietary fat. The WHO recommends a ratio of 1:5 to 1:10. Traditional Indian diets had ratios of approximately 1:3 to 1:4.
— In Detail
Why the ratio matters: both omega-3 and omega-6 compete for the same desaturase enzymes that convert them to longer-chain derivatives. Omega-6-derived eicosanoids (prostaglandin E2, leukotriene B4) are pro-inflammatory. Omega-3-derived eicosanoids (EPA, DHA) are anti-inflammatory. When omega-6 dominates, the inflammatory cascade wins. Modern Indian diet omega-3:omega-6 ratios: sunflower oil = 1:120; soybean oil = 1:7; refined vegetable oil blends = 1:50–80. Traditional Indian cooking oil ratios: cold-pressed mustard oil = 1:1.5–2 (best of any Indian oil); cold-pressed sesame oil = 1:7–10; coconut oil = 1:2 (MCTs dominate). The shift from traditional cold-pressed oils to refined industrial seed oils is the primary dietary driver of India's chronic inflammation epidemic — more impactful than any single food change.
— Why It Matters
Switching from refined sunflower oil (omega ratio 1:120) to cold-pressed mustard oil (1:1.5) cuts pro-inflammatory eicosanoid production by approximately 30× — without changing any other dietary habit. This single substitution has implications for every inflammatory condition: cardiovascular disease, autoimmunity, PCOS, diabetes, skin conditions, and neurodegeneration.
— Related Terms
— See in Field Guide
Explore the full glossary.
All key food science, Ayurvedic, and farming terms.