The benefits of Omega-3 and Omega-6 fatty acids are well-known in the nutrition world. These essential fats play a vital role in our bodies and keeping them at optimal levels is essential for good health and wellness. But what do these terms even mean? And why should you care about getting enough Omega-3s or -6s? Let's dive into it!
What Are Omega-3s?
Omega-3s are a type of polyunsaturated fatty acid (PUFA). They can be found in fish, nuts, and seeds. Omega-3s are used by the body to make hormones and for brain function. The body cannot produce them, so they must be consumed through diet or supplements.
Omega-3s are divided into three types: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). ALA is found in plant foods such as flaxseed oil; DHA/EPA come from marine sources such as fish oil supplements; while both ALA & DHA/EPA are present together in some seafood like salmon & tuna
What Are Omega-6s?
Omega-6s are a type of polyunsaturated fatty acid (PUFA). They're found in meat, poultry, and eggs; fish; nuts like walnuts and sunflower oil; flaxseed. Omega-6 PUFAs are proinflammatory--they promote inflammation in your body.
Omega-3s are another type of PUFA that also promotes inflammation but in a different way than omega-6s do: by reducing the production of proinflammatory substances called eicosanoids from arachidonic acid (AA). Eicosanoids produced from AA include prostaglandins and thromboxanes which cause pain, swelling, and fever during an infection.
Why Do You Need Both?
Omega-3 and omega-6 fatty acids are essential nutrients that the body cannot produce on its own. They must be obtained from food sources, and they play a role in growth, development, and good health.
Omega-3s have been shown to improve heart health by lowering triglyceride levels (a type of fat known to increase the risk for coronary artery disease). They may also help reduce inflammation throughout the body and protect against certain cancers while improving brain function, nerve function, and immunity. Omega-3 deficiency is not common in industrialized countries but is a problem in developing countries where people don't eat enough seafood or fish oil containing EPA/DHA,[1] which are two types of omega-3 fatty acids found naturally in cold water fish such as salmon or herring.[2]
Which Foods Contain These Oils?
Omega-3 and omega-6 fatty acids are found in many types of fish, including salmon, mackerel, and herring. Omega-6s are also found in nuts (walnuts), seeds (sunflower seeds), and vegetable oils like safflower oil or corn oil.
Omega 3s are considered "essential" because we must get them from our diet--they cannot be made by our bodies on their own. In contrast to omega 3s, which must be obtained from foods like fish or flaxseed oil supplements that contain alpha-linolenic acid (ALA), your body can convert some of its dietary intake of linoleic acid into arachidonic acid (AA) after you eat it.
Can You Get Too Much of a Good Thing?
- Can you get too much of a good thing?
Yes, it's possible to get too much omega-3 and omega-6. The problem is that most people don't eat enough fish or other sources of these fatty acids in their diet--and when they do, they don't consume them in the right ratios. For example, many Americans consume far more omega-6 than they should because most vegetable oils are rich in linoleic acid (an omega-6). This can lead to inflammation throughout the body when there isn't enough balance between the two types of polyunsaturated fatty acids.
The recommended daily intake (RDI) for EPA/DHA is 250 mg per day for women and 350 mg per day for men; however many experts recommend doubling this amount if you are pregnant or breastfeeding as well as reducing intake during pregnancy due to concerns over safety during early development stages.*
Takeaway:
Omega-3 and omega-6 fatty acids are essential for good health. They're found in fish, nuts, and seeds as well as meat and eggs.
Omega-6s are considered "pro-inflammatory" because they can cause inflammation if you eat too much of them. But they also help your body fight infections by stimulating white blood cells to produce inflammatory molecules called cytokines when there's an infection present (1).
Omega 6s are converted into pro-inflammatory mediators such as prostaglandins, leukotrienes, and thromboxanes by the enzyme cyclooxygenase (COX) (2). COX inhibitors block this conversion process so less inflammatory molecules are made when eating foods high in omega-6 fats like sunflower seeds or corn oil which contain linoleic acid (LA).
Conclusion
We all need to eat a healthy diet, and that includes omega-3s and omega-6s. These fatty acids are important for your health because they help keep your body working properly and protect against disease. But it's important not to get too much of either one because too much can cause problems like inflammation or heart disease.
