Let’s talk about fatty acids! You’ve probably heard in passing that Omega 3 fatty acids are good for you but maybe you haven’t had a chance to find out what they are all about and how they are different from Omega 6s and Omega 9s. Let’s hit the basics! Omega 3s are polyunsaturated fats that are not naturally produced in the body but have to be absorbed from one’s diet. They are named after the fact that their last double bond (chemical bond) is positioned three carbon atoms from the end of the molecular chain (or the omega). Thus, Omega 3! The same is true of Omega 6 and 9! The main difference being, as you probably guessed, the position of that last double bond. Omega 9 has two additional significant differences in that it is monounsaturated, possessing only one double bond AND it is actually produced in the body so there’s less need to focus on getting it through supplements or your diet.
Now, what you might not know is that while Omega 6 is good for you, it, like many things in life, is only good for you in moderation. There is a specific ratio recommended for Omega 6 and 3 that should be maintained. Ideally, you should get as close to a 1:1 ratio as you can but a 1:4 ratio is thought to be acceptable (Omega 3: Omega 6). It’s thought that Americans typically eat foods that equate to a ratio closer to 1:17 or higher. This unbalance basically reverses a lot of the beneficial effects of Omega 6. Some of the side effects include elevated cholesterol levels, weakened immune systems, and a significant increase in inflammation. This increase in inflammation creates the perfect environment for chronic inflammatory diseases such as diabetes, rheumatoid arthritis, inflammatory bowel disease, metabolic syndrome and even Alzheimer’s.
Now, inflammation is not bad on it’s own. In fact, we need inflammation to respond to attacks on the body. However, being in a constant state of inflammation is bad and that’s what an unbalanced ratio of omega 3 and 6 contributes to. Balanced properly, the Omega fatty acids reduce harmful levels of inflammation and improve brain function and blood flow and are overall very supportive of heart health. They may even play a role in preventing certain forms of cancer! Omega 9 also supports the reduction of harmful inflammation with a specific focus on the skin. It adds to the positive effects of balanced omega 3 and omega 6 supporting an increase in HDL cholesterol while lowering LDL, improving heart health. Together Omega 3, 6, and 9 promote the healthful functioning of many of the body's most vital systems.
Next time we will dig a little deeper and discuss how to support and include all three omega fatty acids in your diet!