The neglected nutrient that guards against causes of early death

One supplement that I take religiously is my omega-3 fatty acids. As far as I’m concerned fish oil is one of the single most important nutrients you can get in your daily diet and I recommend it to patients for just about everything — from decreasing joint pain to improving heart health.

But, there’s another type of fatty acid that I’ve completely neglected.

A type of fatty acid that a new study has just proven vital if you want to live as long as possible and reduce your risk of premature death.

Let’s dive into the study…

The fatty acid found in nuts and seeds

Working out of the University of Eastern Finland, scientists compared participants’ blood levels of linoleic acid (the most common omega-6 fatty acid) to their chance of death from disease.

And, they found that…

• The risk of premature death was 43 percent lower in the group with the highest level, when compared to the group with the lowest level.

That’s right – a 43 percent lower risk of death thanks to one fatty acid!

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And, according to the researchers, a decrease in chances of death due to higher levels of linoleic acid was true for both deaths from heart disease as well as all other types of diseases except cancer.

Before you write this off as just another short-term study that might not really prove anything, you should know that the researchers followed the study participants for 22 years!

So, that’s 22 years of hard, scientific data! You can take this one to the bank.

And we really shouldn’t be all too surprised that omega-6 fatty acids can lower our risk of premature death. After all, earlier studies show that higher blood levels of the omega-6 fatty acid also protect you against type 2 diabetes and high cholesterol.

But before you go upping your omega-6 intake, you need to know…

Ratio is Key

The thing about omega-6 is making sure it’s balanced with your omega-3 intake.

Because, while you’ve just read that omega-6 can lower your risk of death, consuming too much omega-6 and not enough omega-3 (think fatty fish) creates chronic inflammation in your cells that leads to all types of diseases — especially heart disease.

Your body does need both of these fats, but the ratio of omega-6s to omega-3s in your body is meant to be around 2:1 or a maximum of 4:1. The major problem with the modern Standard American diet is that it’s disproportionately heavier in omega-6s. As a consequence, studies show the omega-6 to omega-3 ratio can climb as high as 20:1.

A good way to achieve a healthy ratio is to increase your omega-3 intake to balance out your omega-6s. A high-quality fish oil supplement will help you get your omega-3s, as well as following a diet like the Mediterranean diet. I like to take pure omega-3s from krill oil each day. Krill are tiny shrimp-like crustaceans that offer a great, clean source of omega-3s.

To avoid an over-abundance of omega-6s, eat fewer junk, fast and processed foods.

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Healthy food sources of linoleic acid

Healthy sources of linoleic acid include nuts and seeds like:

• Sunflower seeds
• Pine nuts
• Pecans
• Brazil nuts

Peanut and other nut butters are also good sources of the fatty acid. Just be sure to look for options with no sugar added to ensure you’re getting all the benefits of linoleic acid without the downsides of some conventional brands.

Linoleic acid is even found in dairy products (depending on the animal’s diet) like blue, brie and Swiss cheese and the butter from grass-fed cows as well as grass-fed beef.