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Omega-3, -6, -9. What are they and how do they differ?
Table of Contents
1. Omega-3 fatty acids and their salts
Omega-3s belong to the family of polyunsaturated fatty acids, which means that they have not one, but many double bonds. They are also called essential unsaturated fat acids (NNKTs) because the body is unable to produce them on its own. They must be supplied to the body with diet or supplemented with appropriate supplements. The most important omega-3s include: ALA, which has 18 atoms in fat and 3 bonds; Ecopenta (EPA), which has 20 carbon atoms and 5 bonds in two products. Hyaluronic acid (DHA) which has 22 digestive and 6 fatty acid residues. However, we can find that ALA-3 protects against all kinds of diseases, such as coronary heart disease.2. Omega-6 fatty acids and their salts
These fatty acids are also polyunsaturated and have several double bonds. The main omega-6s include: linoleic acid (LA), with 18 carbon atoms and 2 double bunds; gamma-linolenic acid (GLA), which has 18 carbon atom and 3 sub-carbon bonds; and arachidonic acid (AA), with 20 carbon atom, and 4 double bond. However, Omega-6s are found in products such as eggs, olive oil, rapeseed oil, red meat, poultry, nuts. Among the omega-6 varieties, gamma-linoleic acid has special significance.3. Omega-9s and their derivatives
Omega-9s are less commonly known than other varieties because they have only one double bond and are classified as monounsaturated fatty acids. The omega-9s include oleic acid, which has 18 carbon atoms and 1 double bond. Oleic acid is found in olive oil, sunflower oil, avocado nuts. Although this variety is rarely mentioned, omega-9 has many health benefits, especially when it comes to the cardiovascular system.4. The ratio of omega-6 to omega-3
Although both varieties of these fatty acids appear to have a positive effect on the body, their inadequate dietary ratio can adversely affect health. The standard diet in industrialized countries contains an excess of omega-6s compared to omega-3s. Statistically, the ratio is 20:1 but it is recommended to be 4:1 or preferably 2:1. The disproportion leads to excess production of pro-inflammatory compounds and contributes to increased risk of heart disease, cancer and arthritis.
