A COMPLETE REVIEW OF OMEGA-3-6-9 FATTY ACIDS
Omega-3-6-9 Fatty Acids: A Complete Overview
INTRODUCTION
Omega-3, omega-6 and omega-9 fatty acids are all important dietary fats.
Interestingly, each one has a number of health benefits for your body.
However, it's important to get the right balance of omega-3, -6 and -9 fatty acids in your diet. An imbalance may contribute to a number of chronic diseases.
Here is a guide to omega-3, -6 and -9 fatty acids, including what they are, why you need them and where you can get them.
OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are polyunsaturated fats, a type of fat your body can't make.
The term "polyunsaturated" refers to their chemical structure, as "poly" means many and "unsaturated" refers to double bonds. Together they mean that omega-3 fatty acids have many double bonds.
"Omega-3" refers to the position of the final double bond in the chemical structure, which is three carbon atoms from the "omega" or tail end of the molecular chain.
Since the human body can't produce omega-3s, these fats are referred to as "essential fats," meaning that you have to get them from your diet.
The World Health Organization (WHO) recommends eating at least two portions of oily fish per week, which is rich in the omega-3s EPA and DHA.
The term "polyunsaturated" refers to their chemical structure, as "poly" means many and "unsaturated" refers to double bonds. Together they mean that omega-3 fatty acids have many double bonds.
"Omega-3" refers to the position of the final double bond in the chemical structure, which is three carbon atoms from the "omega" or tail end of the molecular chain.
Since the human body can't produce omega-3s, these fats are referred to as "essential fats," meaning that you have to get them from your diet.
The World Health Organization (WHO) recommends eating at least two portions of oily fish per week, which is rich in the omega-3s EPA and DHA.
Different Types of Omega-3 Fats
There are many types of omega-3 fats, which differ based on their chemical shape and size. Here are the three most common:
Eicosapentaenoic acid (EPA): This 20-carbon fatty acid's main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce symptoms of depression.
Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and is extremely important for normal brain development and function.
Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is mainly used by the body for energy.
Improving heart health: Omega-3 fatty acids can increase "good" HDL cholesterol. They can also reduce triglycerides, blood pressure and the formation of arterial plaques.
Supporting mental health: Taking omega-3s can reduce symptoms of depression, schizophrenia and bipolar disorder. It can also reduce the risk of psychotic disorders for those who are at risk.
Reducing weight and waist size: Omega-3 fats play an important role in weight management and can help reduce waist circumference.
Decreasing liver fat: Consuming omega-3s in your diet can help decrease the amount of fat in your liver.
Supporting infant brain development: Omega-3s are extremely important for brain development in babies.
Fighting inflammation: Omega-3 fats are anti-inflammatory, meaning they can reduce the inflammation in your body that can contribute to a number of chronic diseases.
Preventing dementia: People who eat more fish, which is high in omega-3 fats, tend to have a slower decline in brain function in old age. Omega-3s may also help improve memory in older people.
Promoting bone health: People with higher omega-3 intake and blood levels tend to have better bone mineral density.
Preventing asthma: Omega-3 intake can help reduce symptoms of asthma, especially in early life.
Unfortunately, the Western diet does not contain enough omega-3s. A deficiency may contribute to chronic diseases like obesity, diabetes and heart disease.
Summary of Omega-3 Fats
OMEGA-6 FATTY ACIDS
These fats are primarily used for energy. The most common omega-6 fat is linoleic acid, which can be converted into longer omega-6 fats such as arachidonic acid (ARA).
Like EPA, ARA is used to produce eicosanoids. However, the eicosanoids produced by ARA are more pro-inflammatory. Pro-inflammatory eicosanoids are important chemicals in the immune system, but when too many of them are produced, they can increase inflammation and inflammatory disease.
Some omega-6 fatty acids have shown benefits in treating symptoms of chronic disease. Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in certain oils, such as evening primrose oil and borage oil. When consumed, much of it is converted to another fatty acid called dihomo-gamma-linolenic acid (DGLA). One study showed that taking a high dose of GLA supplements significantly reduced a number of symptoms of rheumatoid arthritis. Another interesting study found that taking GLA supplements in addition to a breast cancer drug was more effective at treating breast cancer than the drug alone .
Omega-9 fatty acids are monounsaturated, meaning they only have one double bond, which is located nine carbons from the omega end of the fatty acid molecule.
There are many types of omega-3 fats, which differ based on their chemical shape and size. Here are the three most common:
Eicosapentaenoic acid (EPA): This 20-carbon fatty acid's main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce symptoms of depression.
Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and is extremely important for normal brain development and function.
Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is mainly used by the body for energy.
Role of Omega-3 Fats
Omega-3 fats are a crucial part of human cell membranes. They also have a number of other important functions, including:
Omega-3 fats are a crucial part of human cell membranes. They also have a number of other important functions, including:
Improving heart health: Omega-3 fatty acids can increase "good" HDL cholesterol. They can also reduce triglycerides, blood pressure and the formation of arterial plaques.
Supporting mental health: Taking omega-3s can reduce symptoms of depression, schizophrenia and bipolar disorder. It can also reduce the risk of psychotic disorders for those who are at risk.
Reducing weight and waist size: Omega-3 fats play an important role in weight management and can help reduce waist circumference.
Decreasing liver fat: Consuming omega-3s in your diet can help decrease the amount of fat in your liver.
Supporting infant brain development: Omega-3s are extremely important for brain development in babies.
Fighting inflammation: Omega-3 fats are anti-inflammatory, meaning they can reduce the inflammation in your body that can contribute to a number of chronic diseases.
Preventing dementia: People who eat more fish, which is high in omega-3 fats, tend to have a slower decline in brain function in old age. Omega-3s may also help improve memory in older people.
Promoting bone health: People with higher omega-3 intake and blood levels tend to have better bone mineral density.
Preventing asthma: Omega-3 intake can help reduce symptoms of asthma, especially in early life.
Unfortunately, the Western diet does not contain enough omega-3s. A deficiency may contribute to chronic diseases like obesity, diabetes and heart disease.
Summary of Omega-3 Fats
Omega-3 fats are essential fats that you must get from your diet. They have important benefits for your heart, brain and metabolism. Omega-3s DHA and EPA are only found in fish and not in plants, with the exception of
algae (seaweeds).
Vegetarians often rely on certain seeds for their intake of omega-3 fats. Seeds, such as hemp seeds, flax seeds, chai seeds, contain omega-3 ALA, which the body can convert into DHA and EPA,
although not very efficiently. So, if you are a vegetarian and do not eat fish, you might want to include seaweeds in your diet to supplement your intake of seeds.
OMEGA-6 FATTY ACIDS
Like omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fatty acids.
The only difference is that the last double bond is six carbons from the omega end of the fatty acid molecule.
Omega-6 fatty acids are also essential, so you need to obtain them from your diet.
The only difference is that the last double bond is six carbons from the omega end of the fatty acid molecule.
Omega-6 fatty acids are also essential, so you need to obtain them from your diet.
Although omega-6 fats are essential, the modern Western diet contains far more omega-6 fatty acids than necessary. The recommended ratio of omega-6 to omega-3 fatty acids in the diet is 4:1 or less. However, the Western diet has a ratio between 10:1 and 50:1. Therefore, although omega-6 fats are essential in the right quantities, most people in the developed world should aim to reduce their omega-6 intake.
Different Types and Role of Omega-6 Fats
These fats are primarily used for energy. The most common omega-6 fat is linoleic acid, which can be converted into longer omega-6 fats such as arachidonic acid (ARA).
Like EPA, ARA is used to produce eicosanoids. However, the eicosanoids produced by ARA are more pro-inflammatory. Pro-inflammatory eicosanoids are important chemicals in the immune system, but when too many of them are produced, they can increase inflammation and inflammatory disease.
Some omega-6 fatty acids have shown benefits in treating symptoms of chronic disease. Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in certain oils, such as evening primrose oil and borage oil. When consumed, much of it is converted to another fatty acid called dihomo-gamma-linolenic acid (DGLA). One study showed that taking a high dose of GLA supplements significantly reduced a number of symptoms of rheumatoid arthritis. Another interesting study found that taking GLA supplements in addition to a breast cancer drug was more effective at treating breast cancer than the drug alone .
Conjugated linoleic acid (CLA) is another form of omega-6 fat that has some health benefits. For example, one large study found that taking 3.2 grams of CLA supplements per day effectively reduced body fat mass in humans.
Summary of Omega-6 Fats
OMEGA-9 FATTY ACIDS
Summary of Omega-6 Fats
Omega-6 fats are essential fats that are an important source of energy for the body. However, the Western diet contains too many, which can be detrimental to good health.
Omega-9 fatty acids are monounsaturated, meaning they only have one double bond, which is located nine carbons from the omega end of the fatty acid molecule.
Omega-9 fatty acids aren't strictly "essential," meaning they can be produced by the body. In fact, omega-9 fats are the most abundant fats in most cells in the body.
Different Types and Role of Omega-9 Fats
Oleic acid is the most common omega-9 fatty acid and the most common monounsaturated fatty acid in the diet.
Although the body can make omega-9 fats, consuming foods rich in omega-9 fatty acids instead of other types of fat may have a number of beneficial health effects.
One large study found that high-monounsaturated fat diets could reduce plasma triglycerides by 19% and "bad" very-low-density-lipoprotein (VLDL) cholesterol by 22% in patients with diabetes.
Oleic acid is the most common omega-9 fatty acid and the most common monounsaturated fatty acid in the diet.
Although the body can make omega-9 fats, consuming foods rich in omega-9 fatty acids instead of other types of fat may have a number of beneficial health effects.
One large study found that high-monounsaturated fat diets could reduce plasma triglycerides by 19% and "bad" very-low-density-lipoprotein (VLDL) cholesterol by 22% in patients with diabetes.
Another 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.
Summary of Omega-9 Fats
Omega-9 fats are non-essential fats, since they can be produced by the body. Diets that replace some saturated fats with omega-9 fats may have benefits for metabolic health. So, they are good fats to include in the diet.
#omegafattyacids #dha #epa #omega-3 #fish #fishoil #seeds #health #diet #nutrition #wellbeing #wellness #healthyeating #exercise #fitness #physique #weightmanagement
Comments
Post a Comment