The Omega 3's vs The Omega 6's

Omega 3, Omega 6...these sound like Greek chants to me!  All the health gurus out there are really telling people is to "eat the right fats!"  But what are the right fats?  We know that Omega 3 fatty acids and Omega 6 fatty acids are "essential fatty acids", but what does that mean for you?

Let's start at the beginning.  Fats and oils are made up of various types of triglycerides, which consist of three fatty acids (tri-) attached to glycerol (-glyceride).  Fats and oils are a concentrated source of energy, providing 9 calories per gram.  Fats perform a number of important functions in the body, including: precursors for cholesterol and sex-hormones, vehicles for carrying certain vitamins that are soluble in fats only, and suppliers of the essential fatty acids required for growth and health. 

There are those words again: essential fatty acids!  But what does that mean?  These fatty acids MUST BE SUPPLIED IN THE DIET.  There are two essential fatty acids: the Omega 3 fatty acids and the Omega 6 fatty acids, also known as the polyunsaturated fatty acids (PUFA's).  Let's break it down even more:

Omega 3 Fatty Acids
Omega 3 fatty acids play a crucial role in brain function, as well as normal growth and development.  Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega 3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega 3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega 3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

In order for the body to utilize the omega 3 fatty acids you are consuming, it must metabolize it into a derivative (basically, a broken-down version of the parent--the omega 3 fatty acid).  These derivatives are called EPA and DHA.  Relatively little EPA and DHA are produced in the body because the conversion process is so slow.  This is why consuming enough omega 3 fatty acids in your diet is so important.

Fish, plant, and nut oils are the primary dietary source of omega 3 fatty acids.  EPA and DHA (already metabolized into a form the body can utilize) are found in cold water fish such as salmon, mackerel, halibut, sardines, tuna, and herring.  Omega 3's are also found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil.

Omega 6 Fatty Acids
Along with omega 3 fatty acids, omega 6 fatty acids play a crucial role in brain function, as well as normal growth and development. They help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.  As stated above, omega 3 fatty acids help reduce inflammation, and some omega 6 fatty acids tend to promote inflammation.  The typical American diet tends to contain 14 - 25 times more omega 6 fatty acids than omega 3 fatty acids.

There had been some controversy regarding omega 6 fatty acids. Some researchers had believed that omega 6 fatty acids metabolize in your body to become a type of fatty acid that can cause the lining of your arteries to become inflamed and damaged. That damage causes narrowing in your arteries, which can lead to heart disease.  However, the American Heart Association (AHA) has said that this view is incorrect. The AHA recommends that people eat between 5 and 10 percent of their daily calories from omega 6 fatty acids, and most people already eat this amount of omega 6 fatty acids.

Good dietary sources of omega-6 fatty acids include avocado, nuts, cereals, eggs, poultry, most vegetable oils, whole-grain breads, baked goods, and margarine.

So What Is The Bottom Line?
Interestingly, nutritionists and dietitians are now finding that omega 6s and omega 3s will only maintain their status as "good" fats when you get relatively balanced amounts of both. Unfortunately, most Western diets today are heavy on omega 6's, often at the expense of omega 3s.  The ratio should be in the range of 2:1 - 4:1, omega 6 to omega 3 -- and some health educators advocate even lower ratios.  So, be mindful of what kinds of fats your eating and keep those essential fatty acids in balance!