Healthy Fats: What Are Omega-3 and Omega-6?

Developing the right eating habits is important for a healthy life, and the role of fats within those habits is quite critical. Besides being a source of energy, fats support many vital functions such as cell function, brain health and hormone production. Omega-3 and omega-6 fatty acids in particular are an integral part of a healthy diet. So what are these fatty acids, which foods contain them, and how do they benefit the body?

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are polyunsaturated fatty acids that the body cannot make, so they have to be obtained from the diet. There are three main types:

• Alpha-linolenic acid (ALA): Found in plant sources.
• Eicosapentaenoic acid (EPA): Found in seafood.
• Docosahexaenoic acid (DHA): Found in seafood.

The Benefits of Omega-3

The positive effects of omega-3 on health have been widely studied. Some of its benefits are as follows:

• Heart health: Omega-3 is linked to heart health and may help balance blood pressure and triglyceride levels.
• Brain health: DHA is critical for brain development and function. Getting enough omega-3 supports memory and mental wellbeing.
• Keeping inflammation in check: Omega-3 is known for its anti-inflammatory properties and is being studied in relation to joint discomfort and inflammatory conditions. If you have such a condition, please follow your doctor's advice.
• Eye health: DHA is important for the health of the retina.
• Mood: Omega-3 is being studied in relation to mood and emotional wellbeing. It is not a treatment for depression or anxiety, and anyone struggling should speak to their doctor.

Sources of Omega-3

Omega-3 fatty acids are found in a variety of foods. Some of them are as follows:

• Fish: Oily fish such as salmon, mackerel, sardines and anchovies.
• Seafood: Prawns, mussels and crab.
• Plant oils: Flaxseed oil, chia seed oil and walnut oil.
• Nuts and seeds: Flaxseeds, chia seeds, walnuts and almonds.
• Leafy green vegetables: Spinach, kale and broccoli.

What Are Omega-6 Fatty Acids?

Omega-6 fatty acids are also polyunsaturated fatty acids that the body cannot make and that must be obtained from the diet. The most common omega-6 fatty acid is linoleic acid (LA), which the body converts into another fatty acid called arachidonic acid (AA).

The Benefits of Omega-6

Omega-6 also has a number of positive effects on health. They are as follows:

• Energy production: It is used by cells to produce energy.
• Skin and hair health: It is needed for healthy skin and hair, helping to keep skin moisturised and hair strong.
• Bone health: Omega-6 is being studied in relation to bone health.
• Metabolic functions: It plays a part in the regulation of metabolism and is being studied in relation to insulin sensitivity.

Sources of Omega-6

Omega-6 fatty acids are also found in a variety of foods. Some of them are as follows:

• Plant oils: Sunflower oil, corn oil, soya oil and safflower oil.
• Nuts and seeds: Sunflower seeds, pumpkin seeds and sesame.
• Meat and poultry: Especially meat from grain-fed animals.
• Eggs: Ordinary eggs also contain omega-6.

The Balance Between Omega-3 and Omega-6

Omega-6 and omega-3 fatty acids have different effects in the body. Omega-3 fatty acids have anti-inflammatory properties, while omega-6 fatty acids can have pro-inflammatory properties. The balance between the two is therefore important.

Ideally, omega-6 intake should be lower than omega-3 intake. Modern diets are often rich in omega-6, and omega-3 intake can fall short. To strike this balance, it is important to eat more foods rich in omega-3 and to limit omega-6.

By including these healthy fats in your eating habits, you can support your heart health, brain function, and skin and hair health, and help your general wellbeing.

This article is for general information only; please consult your doctor and dietitian about your own situation.