Omega 3 and Omega 6 Fats
The omega 3 and omega 6 fatty acids are both types of polyunsaturated fatty acid.
Omega 3s are derived from the seed oils linseed, rapeseed and walnut oil, meat from grass-fed animals e.g. beef and green leafy vegetables.
Omega 6 fatty acids are derived from other seed oils, such as sunflower, and olive oil.
Both types of fatty acid are essential to humans, as they cannot be made in the body from other nutrients.
It is thought that the balance of intake between the omega 3 and omega 6 fatty acids is more important for health than the actual amounts consumed. Currently, far more omega 6s are consumed than omega 3, when they should ideally be consumed in equal quantities or a ratio of 2:1 (omega 6:3).
The length of the fatty acid chain of omega 3 can vary. Very long chain omega 3s are known as EPA and DHA and are predominantly found in oily fish, fish oils and the algae eaten by the fish.
It is thought that long chain omega 3s, derived from fish or marine algae have particular health benefits, concerning cardiovascular health and brain development. These do not appear to be seen at equivalent intakes of omega 3s derived from seed oils, nuts and plant sources. It may be that at high levels of seed oil consumption, similar benefits are conferred and this is of particular importance to those who do not eat oily fish.
Studies have shown that fish oils may decrease blood pressure. They have been shown to decrease the level of blood lipids, improve the diameter of blood vessels and decrease inflammation within of the blood vessels.
The retina and brain contain a lot of DHA. Some studies have shown that by supplementing with long chain omega 3s during pregnancy, the mental development of children at 4 years old may be improved.
They may also play a role in the healthy development of the eye.
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