Fatty Acids: Omega-3 and Omega-6 Health Facts

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There are certain essential fatty acids which are as important to our bodies as vitamins. With the current research around fatty acids, there is an increased awareness of the importance of essential fatty acids in our diet and the foods which contain them.

What are the 3 Types of Fats?

Three types of fats are known to exist. They are categorized as saturated fats, monounsaturated fats and polyunsaturated fats.

Saturated fats are considered to be extremely unhealthy as they raise the level of cholesterol in the body. The risk of heart disease is therefore prevalent as well as a range of other potential diseases. Saturates are those fats that are solid at room temperature.

Monounsaturated fats are thought to be less problematic to heart disease risk and possibly even help to reduce blood cholesterol. Examples of monounsaturated fats include rapeseed oil, olive oil and meat.

Polyunsaturated fats known also by the names omega-3 and omega-6 polyunsaturated, these fats have distinct health benefits. Given the information and research that exists, regarding the longevity and relatively disease-free aspects of people adhering to a Mediterranean diet, this way of eating has gained increased popularity. Omega-3 and omega-6 as a dietary and herbal supplement that can be purchased on its own in pill form is also widely publicized. Even primrose oil, from the evening primrose plant, has likewise been noted as an essential fatty acid containing gamma-linolenic acid (GLA). Fish oil supplements are also promoted as being beneficial due to their high concentration of fatty acids, especially when a diet might be low in essential fatty acids.

What foods contain Polyunsaturated Omega-3?

Polyunsaturated omega-3 fatty acids are found in a range of foods, notably certain vegetable oils, fatty fish and types of seeds. Canola oil and soybean oils are oils containing omega-3 fatty acids. Oil rich fish, particularly found in cold water, include salmon, tuna, mackerel, kippers, herring and halibut. The fish oil in other seafood such as algae and krill also contain essential fatty acids and have a positive health effect. American Heart Association recommends eating these fatty fish at least 2 times a week to get your recommended amount of fatty acids; Salmon, lake trout, mackerel, sardines and albacore tuna.

Whole grains and flaxseed contain omega-3 fatty acids, as do walnuts. Avocado is listed as a polyunsaturated fat. Additional oils such as safflower, sunflower (omega-6) and corn oils are also rich in polyunsaturated fats and are some of the best oils. Dark leafy green vegetables are another accessible form of food containing omega-3 essential fatty acids.

Health Benefits of Omega-3 Fatty Acids

Medical and health opinions state that omega-3 essential fatty acids have positive effects in the fight against triglyceride cholesterol levels and heart disease. Further health benefits are cited as helping to combat or reduce symptoms of illnesses such as diabetes, stroke, rheumatoid arthritis, asthma, inflammatory bowel disease, ulcerative colitis, some cancers and mental decline. These reports cited by Medline Plus as per government medical and health research, also mention the general anti-inflammatory and anti-blood clotting properties of these fatty acids.

Resources about the Health Benefits

American Heart Association Information about Fatty Acids.
WebMD views about the health benefits of Omega-3

What is the difference between Omega-3 and Omega-6 Fatty Acids?

Essential fatty acids comprise two types, namely the omega-3 essential fatty acids and omega-6 essential fatty acids. Whilst a vegetarian diet is mostly high in omega-3 it often lacks the fats of omega-6. Eggs are another source of essential fatty acids. Meat such as lamb and beef from animals that have been fed on grass also contain this type of fat.

Omega-3 and omega-6 are also written as N-3 and N-6. It is thought that a combination of these two essential fatty acids is best. ‘Good fats’ such as these essential fatty acids are crucial in maintaining optimum health. This covers not only physical health such as lowering blood cholesterol, but also mental health. Recent studies relate the enormous benefits considered regarding the intake of essential fatty acids and oils with aspects of brain agility and memory. This is particularly relevant in the area of memory loss and dementia. For the multiple purposes these fats provide, people are encouraged to make sure their diet is rich in the nutritional essential fatty acid foods listed.

Resources about Fatty Acids

Utah.edu’ library of information about fatty acids.
Tufts.edu’s information about the health benefits of fatty acids.
University of Michigan’s healing foods pyramid.

Resource by L.Fuller

I am a fanatic when it comes to fitness and nutrition. I enjoy going to the gym, working out, hiking, camping, and overall just learning how to stay happy and healthy.

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