Omega 3 vs Omega 6 fatty acids: The healthy fats benefits
They are called essential fats for a fine reason. They play very important roles but sadly our bodies cannot solely produce them and we must therefore source them from food. Building healthy cells, maintaining brain & nerve function, lowering risks of heart disease, protection from type-2 diabetes, Alzheimer's, breast cancer, depression, ADHD, and inflammatory diseases are only 'some' of the health benefits we get from those essential fats.
The 'omega' name comes from the placement of bonds on each fatty acid which has a long chain of carbon atoms with one carboxylic acid end called Alpha & another methyl end called Omega. The numbers 3 or 6 mean that the first double bond of the fatty acid is located either 3 or 6 carbon atoms away from the Omega end.
°ALA, °EPA, & °DHA are the 3 types of omega-3s. ALA, most common, is not active in the body and needs to be converted to the active forms EPA & DHA. EPA has several functions & parts of it can be converted into DHA. DHA, the vip of omega-3s, is a key component to the brain, the retina (eyes), and other parts of the body.
Omega-6 fatty acids also play major roles in our bodies with functions similar to those of omega-3s. Both have diverse roles to blood clotting, inflammation, cell repair, etc. *Note: Consuming too much omega-6 in ratio to omega-3 counteracts those beneficial effects and for this specific reason we must eat them in a balanced manner for optimal healthcare.
Too many debates exist about what the proper ratio of omega-3 to omega-6 should be. Some say 1:1 while others say 2:1 (3>6).
°ALA: Alpha-linolenic acids are found in flaxseeds/oil, canola oil, soybeans, chia seeds, and more. °EPA: Eicosapentaenoic acids are found in fatty fish, fish oil, and some microalgae. °DHA: Docosahexaenoic acids are found in fatty fish, fish oil, meat, eggs, dairy products, and more.
*Tip: If you are a vegetarian or simply dislike fish or the other sources mentioned, you can always resort to supplements.
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