Omega-3, omega-6 and omega-9 fatty acids are essential fatty acids. For us to be he althy, we need the right proportion of all unsaturated acids, because each of them plays a different role in the body. See what the differences between omega-3, 6 and 9 fatty acids are and what are their best sources in food.

All three omega fatty acids belong to the group of good unsaturated fats that protect us against disease. But this is where their similarity ends.Omega-3 acid(precursor, so the basic acid is alpha-linolenic acid) andomega-6(the precursor is linoleic acid) are polyunsaturated acids fatty (there are additional double bonds in their molecules). Our body is unable to produce fatty acids with several double bonds, but they are necessary for it to function properly, hence their name:Essential Fatty Acids (EFAs) . This means that we must regularly provide them with food.Omega-9(oleic acid) is a member of the monounsaturated fatty acid family. It only has one double bond, so the body can synthesize it. But here, too, a proper diet is important.

Depending on the structure, each of these fats plays a different role in the body. The most important difference is how they affect your lipid levels. They also perform various functions in the prevention and treatment of heart and circulatory diseases. For us to be he althy, we need the right proportion of all unsaturated fatty acids, mainly omega-3 and omega-6, which in a way compete with each other.

Important

The most important balance of omega-3 and omega-6 fatty acids

The ratio of omega-3 to omega-6 fatty acids should be in the range from 1: 1 (referred to as the "golden ratio") to 1: 5-6. Why? As a result of metabolic changes, anti-inflammatory compounds are produced from omega-3, and from omega-6 so-called inflammation hormones. When there is too much omega-6, they kind of "push" omega-3 out of the metabolic pathways, interfering with the beneficial effects of these fatty acids. Unfortunately, the average Pole's diet does not meet such requirements. We eat quite a lot of vegetable fats as a source of omega-6 and not enough omega-3 rich fish. Often this proportion is 1: 10-12.

Omega-9 fatty acids have different routesmetabolic. But the right amount of these acids in the diet in relation to the other two is important for the proper structure of cell membranes. Omega-3 and omega-6 increase the permeability of these membranes, and omega-9 reduce their permeability, balancing the action of EFAs. That's why we need all types of unsaturated fatty acids in a balanced proportion.

Omega-3 fatty acids

Omega-3 fatty acids lower bad cholesterol (LDL), though less than omega-6, and raise good (HDL) cholesterol, which omega-6s cannot do. But most of all, they lower triglyceride levels. They have a strong anti-inflammatory effect, which is used in the prevention and treatment of many diseases. The most important of them - DHA and EPA acids are the unique building blocks of our cells. Thanks to them, the cell membrane functions better, and this improves all life processes from conception. Omega-3 acids improve the work of the brain and heart, prevent the formation of blood clots and emboli, counteract inflammatory processes in the arteries, reducing the rate of atherosclerosis development. They increase the body's resistance, protect against emotional disorders and cancer. They are used in the treatment of mild arterial hypertension, bronchial asthma, atopic dermatitis, depression, mainly in pregnant women when taking antidepressants is inadvisable. They are necessary for the formation and functioning of the brain from the very beginning of fetal life.

Omega-3 fatty acids contain oily sea fish from cold waters: halibut, salmon, herring, cod, mackerel, sardines and seafood (DHA and EPA). Omega-3 fatty acids are also found in linseed oil and walnuts (alpha-linolenic acid).

The best sources of omega-3 fatty acids:

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Omega-6 fatty acids

Omega-6 fatty acids lower the level of total cholesterol and bad LDL cholesterol, and, unfortunately, they can also lower the level of good HDL cholesterol a little. They have no effect on blood triglyceride levels. They are the building blocks of cells and are involved in the production of many hormones, including neurotransmitters (connections between nerve cells in the brain), improving the work of the central nervous system. They control blood pressure, kidney function, heart and digestive system. They support the treatment of hormonal disorders, type 2 diabetes and skin diseases.

The best sources of omega-6 fatty acids : soybean oil, sunflower oil, corn oil and margarines made from them, pumpkin seeds, sunflower seeds, sesame, almonds, as well as peanuts and avocados. But beware: a medium-sized avocado has 432 kcal, and 10 peanuts - 56 kcal. Gamma-linolenic acid deficienciesin the aging period, it will be supplemented with borage or evening primrose oil.

Omega-9 fatty acids

Omega-9 fatty acids lower total and bad (LDL) cholesterol without lowering good (HDL) cholesterol. They are the building blocks of every cell, help keep the heart he althy, maintain normal blood pressure and protect against cancer. In Mediterranean countries where the consumption of omega-9 fatty acids is high, the rate of atherosclerosis, and therefore ischemic heart disease, is very low.

The best sources of omega-9 : olive oil (cloudy, with sediment, but also rich in antioxidants), rapeseed oil, soybean oil, sesame oil, peanuts.

It will be useful to you

With a 2000 kcal diet, the need for omega-6 is covered by a tablespoon of sunflower oil or a flat teaspoon of margarine. To meet the demand for omega-3 acid, you should eat a portion (100-150 g) of oily sea fish at least twice a week. For those who don't like fish or eat too little of them, there are natural Omega-3 supplements of high-quality non-condensed fish or algae oil. The recommended consumption of omega-9 (10-15% energy) corresponds to approx. 2 tablespoons of olive oil.

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Author: Time S.A

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