Omega 3 Fatty Acids and Omega 6 Fatty Acids
What are the Health Differences Between These Unsaturated Fats?
Omega 3 and Omega 6 fatty acids are often referred to as the good fat. Omega 3 and Omega 6 fatty acids are an important part of a healthy diet. But too much of one type of these fatty acids may not be good for a healthy diet without a proper balance of the other. Read on to find out what the differences are between Omega 3 and Omega 6 fatty acids and why balancing the two is important.
What are the Health Benefits of Omega 3 Fatty Acids?
Body Health
- Omega 3 fatty acids are known to be healthy for the body and the brain. Omega 3 fatty acids reduce cholesterol in the blood stream that leads to artery blockage, which is the leading cause of heart disease. According to Susan Allport in her article The Vanishing Youth Nutrient, Omega 3 fatty acids “lower the risk of heart disease, arthritis and cancer. They even help fight wrinkles and may block fat cell formation.”
Brain Health
- Besides being healthy for the body, Omega 3 fatty acids can also be healthy for the brain. Studies show that Omega 3 fatty acids accumulate in the brain and can aid in the learning and mood section of the brain. Susan Allport goes on to state “studies show that these special fatty acids … can aid children with learning disabilities, reduce violence in prison populations and even improve everyday mood."
Where Does Omega 3 Fatty Acid Originate?
Omega 3 fatty acids are the most abundant of all the fatty acids. The reason is that Omega 3 fatty acids originate in the green leaves of plants. The reason that fish is high in Omega 3 fatty acids is because of the green plants or plankton that fish eat in their diet. This also the reason that grass fed beef and other meats that are grass fed are naturally higher in Omega 3 fatty acids.
What are Omega 6 Fatty Acids?
Omega 6 fatty acids originate in plants as well. Unlike Omega 3s, Omega 6 fatty acids come from the seeds of plants. Omega 6 is an important part of a healthy diet, but Omega 6 fatty acids cause inflammation that can lead to reduced blood flow. A lot more foods naturally have sufficient amounts of Omega 6; so concentrating on a diet rich in Omega 6 is usually not necessary.
The Importance of a Good Balance Between Omega 3 and Omega 6 Fatty Acids
Unlike Omega 6 fatty acids, Omega 3 fatty acids are harder to come by in food products. Complicating the reduced amounts of Omega 3 is the fact that many meat products are not grass fed. Considering that milk, eggs, butter, ice cream and many other food products come from meat that is no longer grass fed, the amounts of Omega 3 in food products are reduced even more.
Since Omega 3 fatty acids actually reduce inflammation and Omegas 6s increase inflammation, it’s important to have a balanced diet to offset Omega 6 inflammatory affects. That’s why it important to include foods rich in Omega 3 fatty acids as part of a healthy balanced diet.
Most green leaf vegetables like lettuce and spinach are a food source for Omega 3 fatty acids. Fish, especially salmon, are extremely high in Omega 3 fatty acids. Other foods like walnuts and kiwi fruit are examples of foods that are high in Omega 3 fatty acids. Fish oil that’s high in Omega 3 fatty acids may also be a good option .
Sources:
prevention.com
womentowomen.com
Fish as a Source of Omega 3 Fatty Acids
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