- Healthy fats aid vitamin absorption, brain function, heart health, and energy production
- Omega-3 fats reduce inflammation and support heart and brain health
- Omega-6 fats provide energy but can promote inflammation if consumed excessively
Just like other nutrients, healthy fats should be a part of a balanced diet. Healthy fats help with the absorption of fat-soluble vitamins, support brain function, improve heart health, and help with energy production. Omega fats are essential fats that can benefit your heart, brain, and metabolism. Omega-3 and omega-6 fats are types of polyunsaturated fats that are essential for good health, especially for your heart and blood vessels. Unlike saturated and trans fats, which can be harmful in excess, these healthy fats are beneficial to the body and are vital for various physiological functions.
While omega-6 fats provide your body with energy, they are abundant in most diets; however, most people don't consume enough omega-3s. If you are wondering which one you should be consuming, here's a guide.
Omega-3 Vs omega-6 fatty acids
Omega-3s
Omega-3 fatty acids are polyunsaturated fats that are essential for health. They are known for reducing inflammation, supporting heart health by lowering triglycerides, reducing liver fat, and aiding brain development.
They are categorised into three main types:
1. Alpha-linolenic acid (ALA): They are found mainly in plant sources
2. Eicosapentaenoic acid (EPA): Fatty fish and seafood are the best sources
3. Docosahexaenoic acid (DHA): Found primarily in fish and algae, crucial for brain health
Food sources of omega-3 fatty acids:
- Fatty fish (salmon, mackerel, sardines)
- Chia seeds
- Flaxseeds
- Walnuts
- Hemp seeds
- Algal oil (a plant-based source of DHA)
Omega-6 fatty acids
Omega-6 fatty acids are also polyunsaturated fats, and they are important for health as well.
They are primarily used by the body for energy production. While they are essential for immune function and blood clotting, they are often described as pro-inflammatory when consumed in excess.
The most common type is:
1. Linoleic acid (LA): It is primarily found in many vegetable oils
2. Arachidonic acid (AA): It can be synthesized from LA and is found in animal products
Food sources of omega-6 fatty acids:
- Vegetable oils (corn oil, soybean oil, sunflower oil)
- Nuts and seeds (pine nuts, walnuts)
- Meat and poultry
- Eggs
Key differences
1. Chemical structure: The main difference lies in their chemical structure. Omega-3 fatty acids have their first double bond at the third carbon atom from the end of the fatty acid chain, while omega-6 fatty acids have it at the sixth carbon.
2. Sources: Omega-3s are largely found in fish and certain plant sources, while omega-6s are primarily present in vegetable oils and processed foods.
3. Role in the body: Omega-3 fatty acids generally promote anti-inflammatory responses, while omega-6 fatty acids can promote pro-inflammatory responses when consumed in excess. The body needs both, but a balanced ratio is essential.
4. Health benefits: Omega-3s are widely associated with heart health, brain function, and reduced inflammation, while omega-6s can support skin health, metabolism, and hormone production, but may contribute to chronic inflammation if not balanced with omega-3 intake.
Incorporating a healthy balance of both omega-3 and omega-6 fatty acids into your diet is essential for maintaining overall health. Focusing on sources rich in omega-3s, while being mindful of omega-6 intake, especially from processed foods, can help support optimal well-being.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
