Our bodies are able to produce most of the required fatty acids from the food we eat. However, humans and other mammals lack the enzymes required to form two fatty acids, omega-3 and omega-6. These two fatty acids are thus considered essential nutrients and must be consumed regularly. Deficiencies could result in depression, decreased immune function, dry skin, reduced growth and abnormalities in the liver and kidneys.
Omega-3
Alpha-linolenic acid, or ALA, is the "parent" omega-3 fatty acid. That means our bodies can use it to make other long-chain omega-3 fatty acids, including eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA. Research has shown consumption of omega-3 fatty acids reduces cardiovascular disease. Adequate intake for omega-3 is considered to be between 1.1 to 1.6g per day, depending on sex and pregnancy status. Food sources include oily fish, walnuts, flaxseed, canola oil and soybean oil.
Omega-6
Linoleic acid, or LA, is the "parent" omega-6. It can be used by the body to produce arachidonic acid, AA, a long-chain omega-6 fatty acid. Omega-6 is available in a wide variety of foods in the Western diet as it is found in leafy vegetables, seeds, nuts, grain and many vegetable oils, including soybean, corn, safflower and sunflower. Adequate intake for omega-6 is between 11 and 17g per day.
Importance of Balance
Some omega-6 fatty acids promote inflammation in the body, while omega-3 fatty acids help reduce inflammation. Americans consume about ten times the amount of omega-6 as omega-3. Omega-3 and omega-6 fatty acids compete to be converted to active metabolites, so balancing intake of the two is important. The University of Maryland Medical Center suggests a healthy ratio of omega-6 to omega-3 between 2:1 and 4:1.
Achieving Balance
It is important to include sources of omega-3 fatty acids in your diet on a daily basis as omega-6 fatty acids are so widely available. Oily fish is the best source, and the American Heart Association suggests healthy people consume fish at least two times a week. Vegetarian sources, including tofu, walnuts, flaxseed and canola oil are also important sources. Consult your physician before including any supplements.
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