The Right Balance Between Healthy Fatty Acids, Omega 3 And Omega 6
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In recent years healthy eating trends no longer believe in slashing fats from the diet. Instead, experts recommend eating omega-essential fatty acids and other healthy fats. Including the right kinds of fats in your daily meals is just as necessary as any other macro, say protein or fiber. So, how do we understand what healthy fatty acids are? And exactly what amounts of these should we be consuming on a regular basis?
What Exactly are Omega 3 And Omega 6 Essential Fatty Acids?
Omegas are essential fatty acids that are found in foods and supplements but are not generated by the body. This is also why they are referred to as ‘essential’ fatty acids. These are mainly unsaturated fats, meaning they contain one or more double bonds in the fatty acid chain. Omega fats are classified by the location of the first double bond on the acid chain. This is done by counting carbon atoms starting with the last carbon. In this manner:
Omega-3 fatty acids appear 3 carbons from the end of their fatty acid chain
Omega-6 fatty acids begin 6 carbons from the end of their fatty acid chain
While there are also Omega 7 and Omega 9 fatty acids, today we will discuss Omega 3 and 6.
These unsaturated fatty acids are further divided into monounsaturated (MUFA) fatty acids and polyunsaturated (PUFA) fatty acids. While Omega 7 and Omega 9 parts come under the MUFA Family, Omega 3 and Omega 6 are PUFA.
All essential fatty acids are important for the optimal development and maintenance of our physiological and psychological health. However, there needs to be the right ratio of omega essential fatty acids, particularly Omega 3 & 6 in our bodies, as the prevalence of one over the other can lead to chronic ailments.
Is Omega 3 an Essential Fatty Acid?
Yes, it is the most popular essential fatty acid. The World Health Organization suggests consuming two portions of oily fish a week to get your recommended Omega 3 dosage and obtain omega 3 fatty acids DHA and EPA. The fatty acids that come under the Omega 3 group are:
Eicosapentaenoic Acid (EPA): The main function of EPA is to produce anti-inflammatory chemicals, eicosanoids. EPA is also known to reduce depression symptoms.
Docosahexanoic Acid (DHA): Did you know that DHA accounts for approximately 40% of the brain's weight? It is also a major structural fat (93%) in the retina of the eye. The International Society for the Study of Fatty Acids and Lipids (ISSFAL) recommends 500mg per day of DHA and EPA for an adult and 300mg per day for a child. Both the DHA and EPA are extremely important for cognitive function and memory development.
Alpha linolenic Acid (ALA): ALA is found more in vegan sources of Omega 3’s. It helps to protect against heart and blood vessel diseases. It is also used in creating energy for the body.
Sources of Omega 3 Fatty Acids
1. Fatty Fish
Fatty fish like Sardines, Mackerel, Trout, Anchovies, (What wine goes well with anchovies?) Salmon and Sea bass are foods with essential fatty acids and they are rich sources of Omega 3 fatty acids. Eaten twice a week, fatty fish can help improve brain, heart and eye health.
2. Algae
The latest offering from the vegan healthy eating world is Algae. Spirulina, Chlorella, Seaweed, and Nori (how long does nori last?) are popular edible forms of algae enjoyed across the world because they contain a high amount of omega-3 essential fatty acids. They are the few vegan sources of DHA and EPA. Nori is commonly wrapped around sushi (What wine goes well with sushi?) whereas Seaweed is enjoyed like crisps. Spirulina and chlorella are available in powdered forms and are commonly added to smoothies. You can find them in local health food stores and online.
3. Seeds
Another vegan source of omega-3 fatty acids are seeds. (how long do seeds last?) Hemp, chia and flax seeds provide up to 5mg of ALA in every 3 tablespoons. Along with Omega 3, you also get decent quantities of essential minerals like manganese, magnesium, and zinc from seeds.
Health Benefits Of Omega-3 Fatty Acids
While omega-essential fatty acids are a vital part of human cell membranes, they have a number of other key functions, such as:
Improving good cholesterol levels and reducing the chances of arterial plaques.
Lowering symptoms of depression, bipolar disorder, and dementia
Decreasing fat levels in your liver
Reducing inflammation in the body resulting in less chronic symptoms
Improving infant brain and eye development
Increasing bone mineral density
Omega 6 Fatty Acids
Similar to omega essential fatty acids, Omega 6 fatty acids are also polyunsaturated in nature. Since the body does not produce them by itself, we need to obtain them from food sources. Omega 6 fatty acids are more commonly available Omega 6, so the presence in the modern western diet is more dominant. The main fats included in this group are:
Linoleic Acid (LA)
Arachidonic Acid (ARA)
Gamma Linoleic Acid (GLA)
Conjugated Linoleic Acid (CLA)
Linoleic acid is the most common PUFA Present in Omega 6. The eicosanoids produced by linoleic acid are more pro inflammatory and while this is generally a good thing, too much of inflammation can cause chronic disease. Omega 6 fats help regulate our genes and promote blood clotting. Some studies show that they are useful in reducing symptoms of rheumatoid arthritis and breast cancer, but further research is required in this area.
Natural Sources of Omega 6 Fatty Acids
Walnuts (how long do walnuts last?), almonds, cashew nuts
Soybean oil, canola oil, corn oil, safflower oil (how long does safflower oil last?), sunflower oil
Mayonnaise
Tofu (how long does tofu last?)
Finding the Right Balance Between Omega-3 and Omega 6 Fatty Acids
In the past 100 years, the food industry has undergone major changes. Modern food technology has led to mass production of vegetable oils high in Omega 6.
Traditionally cattle grazed on grass, which contains ALA, an omega-3 fat. The change of animal feed from grass to grain, corn and soya increased the levels of Omega 6 in animal sources of food as well. This was a strange and new phenomenon that led to an drastic imbalance, that was unnatural of the human evolution. The balance ratio of 1:1 Omega three to Omega 6 turned into a 1:16 ratio that sometimes even became 1:22.
Calories obtained from eating fatty fish high in Omega-3 fatty acids are anti-inflammatory in nature and anti-thrombotic. Meanwhile, calories from vegetable oils high in linoleic acid, an Omega 6 component are proinflammatory and thrombogenic in nature. High dietary consumption of Omega 6 as present today, causes increase in white adipose tissue and has adverse effects on fat tissue development. These are the hallmarks of obesity. The increase of obesity in the modern world could very well be due to this imbalance.
How to Maintain a Better Balance Between Fats
Simple changes in your diet to reduce the levels of Omega 6 are:
Avoid processed vegetable oils. Opt for cold pressed substitutes like extra Virgin olive oil, avocado oil, and flaxseed oil.
Whenever possible, include foods with essential fatty acids or omega 3 rich foods like fatty fish and shrimps and oysters.
Keep processed foods consumption to a minimum.
