Omega-3 fats are essential fats that you must get from your diet. They have important benefits for your heart, brain, and metabolism. Like omega-3s, omega-6 fatty acids are polyunsaturated fatty acids.
However, the last double bond is six carbons from the omega end of the fatty acid molecule. They mainly provide energy. The most common omega-6 fat is linoleic acid, which the body can convert to longer omega-6 fats such as arachidonic acid AA However, the eicosanoids that AA produces are more pro-inflammatory 27 , Pro-inflammatory eicosanoids play a key role in the immune system.
However, when the body produces too many, they can increase the risk of inflammation and inflammatory disease A healthy ratio of omega-6 to omega-3 fatty acids appears to be between 1-to-1 and 4-to-1 30 , 31 , but studies suggest that people who follow a typical Western diet may consume a ratio of between to-1 and almost to-1 When consumed, much of it is converted to another fatty acid called dihomo-gamma-linolenic acid DGLA.
For example, GLA may help reduce symptoms of inflammatory conditions. However, more research is needed The authors of one study concluded that taking supplements of another form of omega-6 — conjugated linoleic acid CLA — may help reduce fat mass in humans Omega-6 fats are essential fats that provide energy for the body. However, people should eat more omega-3s than omega-6s. Oleic acid is the most common omega-9 fatty acid and the most common monounsaturated fatty acid in the diet However, consuming foods rich in omega-9 fatty acids instead of other types of fat may have health benefits.
A study found that feeding mice diets high in monounsaturated fat improved insulin sensitivity and decreased inflammation The same study found that humans who ate high monounsaturated fat diets had less inflammation and better insulin sensitivity than those who ate diets high in saturated fat.
Omega-9 fats are nonessential fats that the body can produce. Replacing some saturated fats with omega-9 fats may benefit your health. You can easily obtain omega-3, -6, and -9 fatty acids from your diet, but you need the right balance of each. The typical Western diet contains more omega-6 fats than necessary and not enough omega-3 fats.
Other marine sources include algal oils. ALA mainly comes from nuts and seeds. There are no official standards for daily omega-3 intake , but various organizations offer guidelines. Most experts recommend an intake of — milligrams per day These can be found in foods and supplements. For example, oleic acid is the main component of olive oil, and erucic acid can be found in wallflower seed. One or two tablespoons of extra virgin olive oil per day provides enough oleic acid for adults.
However, this dosage should be divided up throughout the day. It is much more beneficial to the body to take olive oil like a time-released supplement rather than consuming the entire daily amount in a single dosage.
That is, you have to have the correct ratio of omega-3s, 6s, and 9s in your diet. When taking omega-9 in supplement form, it is best to choose a supplement that also contains omega 3 fatty acids. Researchers agree that without this delicate balance of omegas, serious health effects can ensue. Each type has different functions and benefits.
Omega-3 fatty acids are found in a high concentration in fish, olive oil, garlic, and walnuts. But also, the body is very inefficient at converting plant omega-3s into the omega-3s the body needs, which are EPA and DHA. Omega-3s are crucial for brain health. They are vital for our nerve cells and other brain cells to make and maintain the trillions of connections that our brain uses for information processing and for moving our limbs. Omega-3s are also vital for our brain cells — and all our cells — to make the energy they need in order to function.
Omega-3s are also essential for healthy hair and skin. In fact, DHA is the most prevalent fatty acid found in the brain.
DHA fatty acid is vital to the creation and maintenance of all the cells and the trillions of connections in both the brain and the retina which functionally is an extension of the brain. Omega-3 EPA fatty acid is less abundant than the omega-3 DHA fatty acid in the cells of the brain but is known to be essential for healthy inflammatory responses as well as for the production of new nerve cells.
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