Energy, in the foods and beverages you consume, comes from proteins, carbohydrates and fats. You need all three in the diet to promote health and well-being. When it comes to fats, the Dietary Guidelines for Americans published by the U.S. Department of Agriculture recommends consuming polyunsaturated and monounsaturated fats instead of saturated fats. Omega-3s and omega-6s are examples of polyunsaturated fats.
Healthy Fats
Healthy and fat do not sound like they go together, but what you may not know is that you need fat in your diet to help you absorb fat-soluble vitamins and promote health. Just like there are different sources of proteins (chicken, beef or eggs), there are also different sources of healthy fats. Monounsaturated fats and polyunsaturated fats are both healthy fats that you should consume over saturated fats. Omega-3 fatty acids and omega-6 fatty acids are two types of polyunsaturated fats. You are not able to synthesize omega-3s or omega-6s in the body, which makes these fats essential in the diet.
Omega-3 Fatty Acids
The polyunsaturated fat omega-3 fatty acid is categorized into three subgroups--alpha-linoleic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA can be converted in the body to EPA and DHA, although this process is inefficient. The Dietary Guidelines for Americans recommends consuming 0.6 to 1.2 percent of your dietary energy from omega-3 fatty acids.
Most current research findings have linked the benefits of DHA and EPA with brain health in infants and heart health in adults. Since the body cannot efficiently convert ALA to DHA and EPA, dietary sources providing DHA and EPA are recommended. Studies are ongoing to prove additional health benefits of each of these as well as to provide consumers with more specific recommendations on levels to consume daily.
ALA is found naturally in soybean oil, canola oil, walnuts and flaxseed. Foods that do not naturally provide omega-3s can be fortified using these ingredients. When you see an omega-3 claim on a food or beverage package, ALA is the most common type of omega-3 used.
EPA and DHA are found naturally in breast milk and fatty fish (e.g., salmon, tuna, trout and herring). Some foods and beverages have been fortified with DHA and EPA, like baby formulas.
The American Heart Association recommends that adults consume fish at least two times per week to help increase DHA and EPA consumption.
Omega-6 Fatty Acids
The polyunsaturated fat omega-6 fatty acid can be found naturally in vegetable oils (soybean oil, corn oil, safflower oil, sunflower oils), nuts and seeds. The Dietary Guidelines for Americans recommends consuming 5 to 10 percent of your dietary energy from omega-6 fatty acids. While it is difficult to meet dietary recommendations for omega-3s due to the limited sources in the diet, omega-6s are found in many foods and Americans are currently meeting dietary recommendations.
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