Unlocking the Secrets of Omega-3 and Omega-6, Fatty Acids: Your Guide to Essential Nutrient

Hello everyone!

By now, you've likely gotten to know a bit about me.

Today, I'm thrilled to bring you a special collaborative article on my blog, featuring my dear friend and colleague, Elisabetta Sicchiero. She's not only a friend but also an expert in nutrition and health, and I wanted her to share her invaluable expertise with all of you.

Who is Elisabetta?

Allow me to introduce myself –

I'm Elisabetta Sicchiero.

I graduated in Human Nutrition from the University of Westminster back in 2016. Over the years, I've had the privilege of working in the field, focusing on helping individuals maintain their health and well-being.

Currently, I'm pursuing an exciting journey at the London Metropolitan University, where I'm working towards becoming a dietitian, where I met my dear friend William Stivaletta, this is a significant milestone for me.

My passion for nutrition ignited during my secondary school years when I began exploring its fundamentals. I was captivated by how our food choices impact our health and how our lifestyles can shape our eating habits. It amazed me how misconceptions about nutrition could influence our decisions, and I developed a habit of delving into the scientific evidence to uncover the truth.

My mission is to provide valuable, evidence-based information that empowers individuals to make informed choices. I believe that science equips us with valuable tools, like items in a toolbox, ready to be utilized whenever needed.

I am truly honoured to support on this platform and to share my knowledge with you, and I'm excited to embark on this journey of discovery together.

So, let's dive into the vast pool of knowledge and learn together! About Fats and Essential fatty acids.

The Multifaceted Role of Fats in Nutrition

Photo by Alisaa on Freepik

When it comes to nutrition, particularly macronutrients, our attention often centers around carbohydrates and proteins. However, fats are equally crucial for various reasons. Fats are a macronutrient that 1g provide 9 kcal, making them the most energy-dense of all macronutrients. But their importance extends beyond just providing energy. Fats play vital roles in: Energy Storage,Cell Structure, Insulation helping to regulate body temperature and protect vital organs, Absorption of Fat-Soluble Vitamins (A, D, E, and K) and finally Hormone Production.

Now, let's delve into the different types of fats and essential fatty acids:

The various types of fats are distinguished based on their biochemical structure. Fatty acids are organic molecules that make up the building blocks of fats, also known as lipids. These molecules consist of long chains of carbon atoms bonded to hydrogen atoms, with a carboxylic acid group (COOH) at one end. The carbon atoms in the chain can be bonded together with either single or double bonds, creating saturated or unsaturated fatty acids, respectively.

Fatty acids can vary in length, typically ranging from 2 to 30 carbon atoms, but the most common ones in our diet have 16 to 18 carbon atoms. They play a fundamental role in nutrition and physiology, serving various essential functions in the body.

The key structural differences lie in the arrangement of carbon atoms and the presence of chemical bonds.

Saturated Fats: These fats, solid at room temperature, are abundant in animal products like meat, butter, and dairy. Saturated fats have no double bonds between carbon atoms, resulting in a straight and rigid structure. Excessive consumption of saturated fats may contribute to heart health concerns.

Unsaturated Fats: In contrast, unsaturated fats are generally liquid at room temperature and are found in sources like olive oil, avocados, and nuts. They contain one or more double bonds between carbon atoms in their fatty acid chains, introducing kinks or bends that prevent close packing of molecules.

- Monounsaturated Fats: These fats have one double bond in their fatty acid chain.

- Polyunsaturated Fats: These fats have multiple double bonds in their fatty acid chains. A subgroup of polyunsaturated fats includes omega-3 and omega-6s fatty acids. Omega-3s, found in fatty fish like salmon and walnuts, offer anti-inflammatory properties and cardiovascular benefits, while omega-6s are prevalent in vegetable oils.

Trans Fats: Trans fats are artificial fats created through hydrogenation, a process where hydrogen atoms are added to unsaturated fats. They are often found in processed and fried foods and have been linked to health issues. It's advisable to limit their intake due to their association with health risks. (if you want to know more add a comment and I can do a whole article on Trans fats).

White, 2009

Van Ginneken,Verheij and Van Der Greef, 2019

The primary essential fatty acids are Omega-3 Fatty Acids and Omega-6 Fatty Acids

When we talk about essential fatty acids (EFA), we refer to special fats that our bodies need to stay healthy. These fats are PolyUnsaturated Fatty Acids (PUFA) called "essential" because we must get them from our food. Our bodies can't make them independently but are crucial for our well-being. Polyunsaturated fats have many bends in their chains because they have many double bonds. Imagine a bendy straw; that's like a polyunsaturated fat. It can't stack together tightly, so it stays liquid.

There are two important groups of essential fatty acids: alpha-linolenic acid (Omega-3, sometimes written as ω-3) and linoleic acid (Omega-6 (ω-6)). Omega-3s are like superheroes for your health. Omega-6s are also important but need to be balanced with Omega-3s.

Navigating the Sea of Wellness: A Deep Dive into Omega-3 Fatty Acids

There are many types of omega-3 fatty acid, but the three most common are:

Alpha-linolenic acid (ALA) is a plant-based omega-3 fatty acid. Is good for the heart, immune system, and nervous system. It is abundant in flax seed and in small quantities in hemp, walnut, soybean, and chia seeds. It is mostly found in green leafy vegetables. ALA can be converted into EPA and DHA, although the process is not very efficient and is not as potent as the other two Omega-3s regarding health benefits.

Eicosapentaenoic acid (EPA) found in certain types of oily fish and seafood fish like salmon, mackerel, sardines, and anchovies. This fatty acid’s main function is to produce chemicals called eicosanoids, which help reduce inflammation. It also supports your heart and mental health. Fish oil are the richest sources of this fatty acid, with contents ranging from 39 % to 50 % for fresh and saltwater fish.

Docosahexaenoic acid (DHA): It is a big deal for the brain and is also found in eyeball (retina). The brain is made up of about 65 % fat, and out of this, half is DHA. It contributes to brain and eye development and function, especially in infants, so it is important to get sufficient intake during pregnancy. It is primarily present in fatty fish and red-brown algae.

The Power of Omega-3s for Your Health

When it comes to nutrition, omega-3 fatty acids often take the spotlight. These essential nutrients play a crucial role in our overall well-being, from supporting heart health to boosting developing brains.

But how much omega-3 do we really need, and where can we find it?

While national and international health organizations don't offer specific omega-3 intake recommendations, there are some general guidelines to follow. The UK's Scientific Advisory Committee on Nutrition (SACN) and the European Food Safety Authority (EFSA) suggest that adults aim for two portions of oily fish per week. This can help you achieve an ideal omega-3 intake ranging from 250 to 450 mg daily when you combine both DHA and EPA.

So, what does this look like on your plate? Around 140 grams of fish per meal can help you meet your daily omega-3 goals. If you're expecting or nursing, don't forget to add an extra 200 mg of DHA to support the little one's brain and eye development. However, steer clear of shark, swordfish, and marlin due to their mercury content, which can be harmful.

If you're open to incorporating fortified products into your diet, here's how you can make the most of them:

• Fortified Eggs: Certain brands offer eggs enriched with omega-3s. These can be a simple addition to your breakfast routine, whether you enjoy them scrambled, poached, or in omelets (Don't forget to check food labels for comparisons and to spot fortifications in food).

• Fortified Milk and Yoghurt: Look for plant-based milk and yoghurt options fortified with omega-3s. Use them as a base for smoothies, cereals, or enjoy them as standalone snacks.

• Omega-3 Fortified Bread and Spreads: Check the labels on bread and spreads to find products fortified with omega-3s. You can use these to make sandwiches, toast, or as a complement to your favorite snacks.

Omega-3s for the Little Ones

When it comes to children, the recommendations aren't set in stone. But research suggests that a daily intake of 120–1,300 mg of combined DHA and EPA can be beneficial. A fascinating study called DOLAB, conducted in 2012, explored how omega-3 supplementation impacted the cognitive abilities of 7 to 9-year-old children. After just six weeks of a daily 600 mg DHA supplement, significant improvements in reading skills were observed – truly highlighting the potential of omega-3s in nurturing young minds.

Plant-Based Options

Now, what if you follow a plant-based or vegetarian diet? Good news – you can still enjoy omega-3s! Look for foods that have had omega-3s added, and you'll find a variety of plant-based sources to keep you covered.

Here are some additional tips you can follow if you embrace a vegan or vegetarian lifestyle (Check the labels to make sure).

1. Chia Seeds: These tiny powerhouses are loaded with alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Add chia seeds to your morning smoothie, sprinkle them on salads, or make chia pudding for a delicious and nutritious omega-3 boost.

2. Flaxseeds: Ground flaxseeds are a versatile omega-3 source. Stir them into oatmeal, mix them into baked goods, or use flaxseed oil as a salad dressing base.

3. Nuts: Walnuts, in particular, are rich in ALA omega-3s. Snack on them, chop and sprinkle them on yogurt, or incorporate them into veggie stir-fries for added crunch and nutrition.

4. Hemp Seeds: Hemp seeds are high in ALA and can be sprinkled on salads, added to smoothies, or incorporated into energy bars.

5. Seaweed and Algae: While not as common in Western diets, certain types of seaweed and algae are rich in omega-3s. You can find seaweed snacks or incorporate seaweed into sushi rolls. Algal oil, which is derived from certain types of algae, is also available as a cooking oil.

6. Edamame: Edamame, young soybeans, contains ALA and can be enjoyed as a snack or added to salads and stir-fries.

7. Tofu: Some tofu varieties are fortified with omega-3s. Look for tofu products that specifically mention omega-3 enrichment on the label.

Reaching the recommended omega 3 intake is very easy!

Below are some examples:

Exploring Omega-6 Fatty Acids

The two main types of n-6 PUFA are linoleic acid (LA) and arachidonic acid (AA). LA is found in vegetable oils such as soybean, corn, and sunflower, while AA is found in animal products such as meat, eggs, and dairy products.

Omega-6 maintains bone health, stimulates skin and hair growth, regulates metabolism and growth and improves brain function and cognitive development. However, n-6 PUFA have both pro- and anti-inflammatory effects; therefore, balancing omega 3 and 6 is important for maintaining good health.

The primary issue regarding omega-6 fats is that the body can convert the most common one (linolenic acid) into another fatty acid known as arachidonic acid. Arachidonic acid which can either stimulate inflammation, blood clot formation, and blood vessel constriction or, conversely, give rise to molecules that alleviate inflammation and combat blood clots within the body.

Some research suggests that years ago humans consumed equal amounts of omega-6 and omega-3 fatty acids in their diets, which was beneficial to their health. However, nowadays, people living in Western countries eat far more omega-6s than omega-3s, that, as previously mentioned, can lead to inflammation, blood clot formation and blood vessel constriction. Indeed, sunflower, corn, soybean, and linseed oils contain a high amount of omega-6, and these ingredients are used in the preparation of processed foods such as cookies and crackers, as well as in fast food and fried foods.

This dietary shift has disrupted the delicate balance our ancestors enjoyed and has contributed to the modern health challenges we face today, emphasizing the importance of reevaluating our dietary choices for a healthier future.

So the key is balance. The diet's recommended Omega-3 to Omega-6 fatty acids ratio can vary among health organisations and experts. However, a common guideline is an omega-6 to omega-3 fatty acid ratio of 4:1. This means you should aim to eat 1 gram of omega-3 for every 4 grams of omega-6. This is because with our Western diet we easily consume lots of omega 6 rich foods especially processed foods (fried foods, baked goods, snacks, fast foods), therefore this ratio helps to keep a balance in our diet. For example, you can limit omega-6-rich oils for cooking and prefer flaxseed oil.

Supplements: Making Informed Choices

Omega-3 supplements have gained popularity, but before you rush to the pharmacy, it's important to understand when they're recommended. In the UK, omega-3 supplements are not a one-size-fits-all solution. Omega-3 supplements may be warranted for specific health needs, and the following information is derived from the National Institutes of Health in 2023.):

Cardiovascular Health: If you have a history of cardiovascular disease or are at risk, omega-3 supplements rich in EPA and DHA may help. They can lower triglyceride levels, reduce blood pressure, and support overall heart health.

High Triglycerides: Individuals with elevated triglyceride levels may benefit from omega-3 supplements, especially if levels exceed 500 mg/dL.

Pregnancy and Breastfeeding: Omega-3, especially DHA, is recommended during pregnancy and breastfeeding to support fetal brain and eye development.

Rheumatoid Arthritis: Omega-3's anti-inflammatory properties may help alleviate symptoms and reduce inflammation in people with rheumatoid arthritis.

Cognitive Health: Some studies suggest that omega-3-rich diets may reduce the risk of cognitive decline, Alzheimer's, and dementia by maintaining brain cell integrity.

Age-Related Macular Degeneration (AMD): Omega-3 supplements, in conjunction with a balanced diet, may slow the progression of AMD.

Dry Eye Syndrome: Omega-3 supplements, particularly those with EPA and DHA, may alleviate dry eye syndrome symptoms.

While supplements may have their place, it's essential to note that evidence on their benefits is inconclusive or often not well assessed. The National Health Service and SACN recommend obtaining omega-3 through a balanced diet whenever possible, which can save you money.

However, if you decide to take supplements, consult a dietitian and consider the following tips:

When selecting omega-3 supplements, compare factors like purity, safety, vitamin content, EPA/DHA concentration, taste, and your health goals. Fish oil capsules or algal oil capsules are often preferred for their purity and controlled EPA/DHA ratios, making them suitable for vegetarians/vegans.

Be mindful of vitamin A content; you shouldn't exceed a total of 1.5mg of vitamin A per day from food and supplements combined.

Examine labels for DHA and EPA content to ensure you're getting the right amount.

Opt for a supplement that provides a daily amount equivalent to consuming one to two portions of fish per week (about 450mg EPA and DHA combined for adults and from 600 mg EPA and DHA combined daily for children). Making informed choices empowers you to reap the benefits of omega-3 wisely.

Key Takeaways:

To summarise the health benefits of essential fatty acids are:

Alpha-linolenic acid (ALA) - ALA contributes to the maintenance of normal blood cholesterol levels.

Alpha-linolenic acid (ALA) & linoleic acid (LA), essential fatty acids - Are needed for normal growth and development of children.

Docosahexaenoic acid (DHA) - DHA contributes to the maintenance of normal blood triglyceride levels, maintenance of normal vision, maintenance of normal brain function; maternal intake contributes to the normal brain and eyes development of the foetus and breastfed infants, and contributes to the normal visual development of infants up to 12 months of age.

Eicosapentaenoic acid and docosahexaenoic acid (EPA/DHA) - EPA and DHA contribute to the heart's normal function, normal blood pressure, and normal blood triglyceride levels.

I hope this post has provided you with valuable insights into the world of fats and fatty acids, as well as their numerous benefits for overall health. Fats play a multifaceted role in our nutrition, from providing energy to supporting vital bodily functions, and understanding the different types of fats and their sources can empower you to make informed dietary choices.

If you have any further questions or if there's more you'd like to explore on this topic or related subjects, please don't hesitate to leave a comment.

Your input is highly valued, and we're here to assist you on your journey toward a healthier and more informed lifestyle.

Elisabetta S. RD2Be

REFERENCES

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