Both omega-3 and omega-6 fatty acids are essential polyunsaturated fatty acids. They are called essential because you need them for good health yet your body cannot make them. You should consume a proper balance of these fatty acids in your diet in order to obtain their benefits and prevent deficiency. Both omega-3 and omega-6 fatty acids are important for your brain function and your normal growth and development.
Benefits of Omega-3
Omega-3 fatty acids are polyunsaturated fatty acids composed of alpha-linolenic acid, eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. They can benefit you whether you are healthy, at high risk for cardiovascular disease or have cardiovascular disease. Research reported by the American Heart Association (AHA) has shown that omega-3 fatty acids decrease your risk for arrhythmia. They also lower your triglyceride levels and slow your growth rate of atherosclerotic plaque. Omega-3 fatty acids can also slightly lower your blood pressure.
Food Sources of Omega-3
Foods rich in omega-3 fatty acids include albacore tuna, salmon, mackerel, herring, lake trout and sardines. The AHA recommends that you eat 7 oz. of these fatty fish per week. In order to benefit from the omega-3 fatty acids in the fish, you should bake or broil it rather than frying.
Omega-3 Supplements
If you have coronary artery disease or high triglycerides, you may benefit from fish oil or omega-3 supplements. Omega-3 fish oil supplements are usually made from the blubber of fatty fish. Two of the most important omega-3 fatty acids contained in fish oil are EPA and DHA. You should consult your doctor before taking fish oil supplements.
Food Sources of Omega-6
Omega-6 fatty acids are the most commonly consumed polyunsaturated fats in the American diet. There are two key dietary omega-6 fatty acids, one found in plants, called linoleic acid, and the other found in meats, called arachidonic acid. Fish has no omega-6 fatty acids. The top three omega-6 fats in the American diet are soybean oil, cottonseed oil and corn oil. These fats are in margarine, mayonnaise, salad dressings, snack foods, processed foods and fast foods. Consuming too many omega-6 fats may increase your risk of heart disease and may increase the growth of prostate tumor cells. (See References 1)
Omega-6 Supplements
Omega-6 fatty acids are available in supplemental oils that contain linoleic acid and gamma linolenic acid, such as evening primrose oil, oenothera biennis and black currant oils. Spirulina, often called blue-green algae, also contains gamma linolenic acid. Omega-6 supplements may be useful in treating eczema, breast tenderness, arthritis, diabetic neuropathy and psoriasis. You should consult your doctor before using any of these supplements because of the potential for side effects and interactions with medication.
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