Omega-6 To Omega-3: What You Need To Know?

The debate over omega-3 vs omega-6 fatty acids remains a topic of interest in nutritional circles as our dietary habits continue to evolve.

Omega-3 vs omega-6:

Omega-3 and omega-6 fatty acids are closely related but have very different effects on the body.

Types

• Omega-3 comes in 3 types – alpha-linolenic acid (ala), eicosapentaenoic acid (epa), and docosahexaenoic acid (dha). Ala is found in vegetable oils, while epa and dha are found in marine oils (e. G, fatty fish).
• Omega-6 comes in 11 different types, the main ones being linoleic acid, gamma-linolenic acid, and calendic acid, among others.

Benefits

• Omega-3 fatty acids are able to reduce inflammation, diabetes, and bone mineral density loss. They can also help with anxiety and various types of cancer.
• Omega-6 fatty acids are necessary for proper brain function. They can also help treat rheumatoid arthritis and minimize symptoms of adhd.

Ratio

• An appropriate ratio of these two fats is 1:1, but in modern times, that ratio is often skewed to as high as 10: 1 (omega-6: omega-3, respectively).
• Balancing these fats is essential for overall health and to prevent inflammation, as omega-6 can be pro-inflammatory.
• A balanced ratio ensures that your body’s enzymes are evenly distributed to metabolize both types of fats.

Food sources

• The best food sources of omega-3 fatty acids include walnuts, sardines, salmon, spinach, eggs, brussels sprouts, and chia seeds.
• Omega-6 fatty acids are in hempseed oil, flaxseed oil, seeds, nuts, grapeseed oil, and other vegetable oils.

Risks

• Modern diets tend to have far more omega-6 than omega-3 in your diet, which can lead to cardiovascular problems.
• People with conditions like diabetes, psoriasis, eczema or arthritis should be cautious when consuming too much omega-6.

Which is better?

Having an even blend of these two fats is ideal, but generally speaking, omega-3 fatty acids have more positive effects on the body.