Essential fatty acids help your body function properly. Omega-3 and omega-6 are two main essential fatty acids that must be obtained by food or supplementation. While a healthy diet often provides adequate supplies of both omega-3 and omega-6, supplementation is often necessary. The Linus Pauling Institute recommends consuming 7 g of omega-6 and .5 g of omega-3 each day. Omega-3 and omega-6 provide many health benefits when consumed in proper amounts.
Sources
Omega-3 and omega-6 are considered essential fatty acids, which means they are important for your health but can't be produced by the body. They are both found in various sources of food. Omega-3 is found mainly in fish. According to the University of Maryland Medical Center, tuna, salmon and halibut are the primary sources; other sources include seaweed and some plant oil. Omega-6 is found mainly in plant oils, including primrose and black current.
Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids reduce inflammation in the body. In addition, omega-3 may lower the risk of arthritis, depression, heart disease and certain cancers. Research has also demonstrated that including omega-3 fatty acids in your diet may promote brain and cardiovascular function and may lessen the impact of ADD and ADHD in children. The University of Maryland Medical Center reports that omega-3 may also be used to help with diabetes, high blood pressure and skin disorders.
Benefits of Omega-6 Fatty Acids
Omega-6 fatty acids promote healthy brain function and assist with with skin and hair growth, bone development and metabolism. A healthy balance of omega-3 and omega-6 promotes heart health and minimizes inflammation. Omega-6 may also be used to treat allergies, eczema, osteoporosis and premenstrual syndrome.
Dangers of Omega-6 Fatty Acids
Unlike omega-3 fatty acids, consuming too much omega-6 can be dangerous. Omega-6, in large quantities, can promote inflammation in the body, leading to flare-ups of eczema and acne and aches and pains associated with arthritis. It is recommended that you maintain a 4:1 ratio of omega-6 to omega-3 fatty acid. The University of Maryland Medical Center reports that the American diet contains roughly 14 to 25 times the amount of omega-6 as omega-3.
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