Omega-3 and omega-6 are essential fatty acids that can be found in monounsaturated and polyunsaturated fats. They are essential because the body cannot make them on its own, so you must get them from your diet. Monounsaturated and polyunsaturated fats are healthy fats. Trans fats and saturated fats are harder for the body to digest, thus allowing them more time in the bloodstream to clog arteries and build plaque. By replacing your consumption of these harmful fats with monounsaturated or polyunsaturated fats, you can decrease your risk of heart disease.
Omega-3 Fatty Acids
Omega-3 (alpha-linolenic acid) fatty acids are are highly concentrated in the brain. They are involved in brain function, cognition and memory, as well as normal growth and development. They have also been known to have anti-inflammatory properties, which may help decrease the risk of arthritis, cardiovascular disease and cancer. The American Heart Association suggests eating fatty fish two to three times a week, including salmon, mackerel, herring, trout, tuna and sardines. Other sources include canola oil, soybeans and soybean oil, walnuts, krill and algae.
Omega-6 Fatty Acids
Omega-6 (linoleic acid) fatty acids stimulate hair and skin growth, regulate metabolism and bone health and maintain the reproductive system. They also tend to have pro-inflammatory properties, so it's important to have a balance between omega-3 and omega-6 fatty acids. The average American diet is 14 to 25 times higher in omega-6 than omega-3. Omega-6 can be found in poultry, avocados, most vegetable oils and eggs. It is usually plentiful in the American diet, so supplementation is not necessary.
Toxicity
Some fish that are used to process fish oils may contain dangerous contaminants such as mercury, dioxins or polychlorinated biphenyls (PCBs) that can become toxic if ingested in large amounts. Most freshwater fish that are caught for sport contain mercury such as mackerel, tilefish, shark and swordfish. If you're concerned, call your local health department to see if there has been any local advisories you should be aware of.
Deficiency
Signs and symptoms of deficiency may include skin disorders or irritation, feeling fatigued, having mood swings and developing cardiovascular problems such as heart disease or poor circulation.
Supplementation
Not only does fish oil decrease triglycerides and bad cholesterol (LDL cholesterol), but it can also increase the good cholesterol in the body (HDL cholesterol). The side effects of this supplement may cause taste changes, gas, diarrhea, bloating or belching. Discuss the use of dietary supplements with your doctor to determine whether there are any potential drug interactions. Because omega-3 has blood-thinning properties, those who bruise easily, have blood disorders or who are taking blood-thinning drugs should consult with their physician before taking fish oil supplements.
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