Omega-3 vs Omega-6 Fatty Acids: A Comparison
Omega-3 and Omega-6 fatty acids are two types of polyunsaturated fats that are essential for a healthy body. They are both important for a range of vital cellular functions such as hormone production, protection of the cell membrane, and reduction of inflammation.
What do Omega 3 and 6 Do?
Omega-3 fatty acids are vital for keeping our brain functioning properly, as well as ensuring proper cell development. Several studies have linked Omega-3 fatty acid intake to lower rates of depression and other psychiatric disorders, as well as enhanced learning ability. Omega-3 fatty acids can also reduce blood pressure, decrease blood clotting, and improve the development of the nervous system.
Omega-6 fatty acids also help with cell growth and development. They can reduce inflammation, lower blood cholesterol, stimulate the growth of healthy cells, and reduce the risk of some chronic diseases.
How Much Should You Eat?
The body needs a balanced intake of both Omega-3 and Omega-6 fatty acids for optimal health. The World Health Organization (WHO) recommends a ratio of 5:1 to 10:1, meaning that the intake of Omega-6 should not exceed the intake of Omega-3 by more than ten times the amount.
It is important to get enough of both fats, but it is crucial that you consume the right ratio of Omega-3 to Omega-6. Ideally, a person should consume approximately 1.5 – 2.0g of Omega-3 per day, and 8 – 10g of Omega-6 per day.
Where do you Get Omega 3 and 6?
Omega-3 fatty acids are primarily found in cold-water fatty fish such as salmon, tuna, sardines and herring, as well as plant-based sources such as chia, flax, and hemp seeds.
Omega-6 fatty acids are primarily found in vegetable oils (such as sunflower, corn and safflower), nuts and seeds.
Omega-3 and Omega-6 fatty acids are both essential for good health, and are important for many cellular functions. It is important to ensure that you are consuming the right proportions of both in order to reap the health benefits of these essential fats. To get the right balance, it is important to ensure that you are consuming a variety of sources of Omega-3 and Omega-6 fatty acids.