Omega- 3 And Omega- 6 Fatty Acids
In our last post, the focus was on the types of fats. Among them were polyunsaturated fats, which we identified as essential to us. In this post, we’ll revise a subclass of polyunsaturated fatty acids -also essential to us- omega- 3 and omega- 6 fatty acids, alongside their functions and food sources.
Just like amino acids(building blocks of proteins), which are either grouped as essential or non-essential, the building blocks of fats(fatty acids) are also classified as essential or non-essential. The meaning of these terminologies essential and nonessential are still applicable in that essential refers to that which is not synthesized by the body and has to be provided in the diet while non-essential can be produced by the body. Therefore, essential fatty acids cannot be produced by the body and thus have to be provided in the diet; while non-essential fatty acids can be produced by the body.
Examples of non-essential fatty acids constitute:
- Palmitic acids
- Stearic acids
Examples of essential fatty acids:
- Omega -3 fatty acids
- Omega -6 fatty acids
As for Omega -9 fatty acids – they are not necessarily essential as the body can produce them partly.
For this blog, the focus is on essential fatty acids.
Omega-3 Fatty Acids
These fatty acids are classified as such in regard to their structure. They are polyunsaturated fats hence they have double bonds. The position of the first double bonds of omega-3 fatty acids is between the 3rd and 4th carbon atoms from the “omega,” carbon. You should note that a fatty acid can have more than one double bond but for it to be termed an omega-3 fatty acid, its first double bond should be the 3rd carbon atom away from the methyl or omega end.
To understand omega carbon, it is important to identify that the 1st carbon which follows the carboxyl carbon (-COOH) is termed alpha carbon. The subsequent one – the 2nd carbon atom that follows the carboxyl carbon (-COOH) is the beta carbon. Away from the carboxyl carbon, at the end of the chain is what is known as the omega carbon.
There are several omega-3 fatty acids but the most significant are; Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA).
Functions Of Omega -3 Fatty Acids
- Suitable for brain development and functions. They are associated with increased cognitive capabilities.
- Reduce inflammation-omega-3 fatty acids in combination with a diet with a variety of nutrients including Vitamin C is useful in reducing inflammation.
- Lower LDL cholesterol – hence decrease cardiovascular risk.
Sources Of Omega -3 Fatty Acids
- Cold-water fish – sardines, salmon, mackerel, Atlantic herring, swordfish, lake trout, albacore, tuna
- Fish oils
- Tofu
- Seeds and nuts -such as flaxseed, chia seeds, and English walnuts
- Plant oils – such as soybean oil, canola oil, flaxseed oil
Omega -6 Fatty Acids
Similar to omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fatty acids. They may also have multiple bonds but their first double bond is 6 carbons from the omega end or methyl end (between the 6th and 7th carbon atoms). The 2 types of omega-6 fatty acids include arachidonic acid and linoleic acid.
Functions Of Omega -6 Fatty Acids
- Reduce LDL cholesterol thus maintaining cardiovascular health.
- Important for bone health.
- Maintain the reproductive system.
- Preserve the immune system.
Sources Of Omega -6 Fatty Acids
Mainly vegetable oils including:
- Sunflower oil
- Corn oil
- Safflower oil
- Soybean oil
- Nuts and seeds -Sunflower seeds, walnuts
Several food products like margarine and some milk products may be fortified with these fatty acids as well. There are also supplements for these fatty acids. However, primarily you should opt for the natural sources unless you have a condition or deficiency that may warrant a prescription of supplements from a dietitian. Notably, in most populations, the intake of omega-6 fatty acids is higher than that of omega-3 fatty acids.The inclusion of both essential fatty acids as opposed to an over-reliance on one should be prioritized to promote cardiovascular health. Hence, choosing to include omega-3 sources in your diet from fish and fish oils should be recommended.
The essential fatty acids (omega-3 and omega-6 fatty acids) are polyunsaturated fats that possess great benefits to one’s health.They should be included in the diet. Consuming a variety of sources of fats is crucial to obtain both essential fatty acids.