Omega Fatty Acids and their Importance

Fats are important for our body, as these serve both structural and metabolic functions. There are fatty acids inside a human body that are set free by the digestion, these are known as essential because they cannot be synthesized in the body from simpler constituents. Basically, it has been recommended that a human body over 3 years of age should consist of approximately 20 to 35 percent of calories from dietary fats in order to maximize the nutritional intake and reducing the risk of chronic diseases.

Types of fats:

There are generally four types of fats that make up fat in the body, these include:

·        Saturated fats- These fats are primary types of fats found in animal based products and foods fried in butter or certain oils. Milk, butter, cheese, poultry, and high-fat beef are the most common sources of saturated fats. As, high intakes of saturated fats have been associated with risk of cholesterol problems. Keeping in mind the problems related to health, the American Heart Association has limited the intake of saturated fats to not more than 7 percent of daily calorie intake. Moreover, there are various sources of healthy saturated fats too which do not contain cholesterol, these include coconut, palm kernel and palm oils.  

·        Trans fats- Trans fats found in food products have been associated with health consequences. A trans fat is a chemically modified oil for stabilization and preservation purposes. Generally, trans fats are used to extend the shelf life or to improve the palatability of foods. Baked goods like cakes, cookies and pies are some of the best examples of trans fats, as these contain these types of fats in higher quantities. Furthermore, trans fats may also be found in pizza dough and crackers too. It has been recommended by the American Heart Association that people should limit their intake of trans fat to 1 percent of total calories.

·        Monounsaturated fats- This type of fat is primarily found in plant-based foods and has been associated with lower risks of cardiovascular diseases and strokes. Some of the food sources like olive oil, natural peanut butter, avocados, and seeds are all said to be excellent sources of monounsaturated fats, as these tend to be high in other nutrients and antioxidants, like vitamin E.

·        Polyunsaturated fats- Like monounsaturated fats, polyunsaturated fats are also considered heart-healthy. Basically, there are two types of polyunsaturated fats, omega-3 and omega-6 fatty acids, these are considered essential because they cannot be synthesized by the human body. Walnuts, flaxseeds, flaxseed oil and dishes like salmon and tuna are excellent sources of omega-3 fatty acids, whereas corn, soybean and cottonseed oils are excellent sources of omega-6 fatty acids.

What are the omega fatty acids?

Nutritionists call both types of omega fatty acids as essential fats for good reason, as the human body needs them for building healthy cells to maintain brain and nerve function. These essential fats can only be obtained from outside because bodies can’t produce them and the only source to get omega fatty acids is food.

It has been proved by the researchers that these fatty acids are polyunsaturated fats that help in lowering the risk of heart diseases. Various studies have also suggested that these fats may also protect the people against Alzheimer’s disease, type 2 diabetes, and age-related brain decline.

Sources and benefits of omega 3 fatty acids:

Fishes such as salmon, mackerel, and tuna, contain higher amounts of omega 3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies have shown that these two forms provide health benefits in terms of lowering inflammation and protecting against heart disease. Moreover, researchers have used fish oils as the source for omega-3 fatty acids in their experiments. They have also found various foods like walnuts, soybeans, flaxseed, and tofu containing high amounts omega 3 fatty acids.

How much omega-3 fatty acids should you take?

There are no standard doses for omega-3 fatty acids. But, the American Heart Association (AHA) recommends for people with heart disease a gram of omega 3 fatty acids a day of EPA+DHA is sufficient. Higher doses of omega 3 fatty acids include 2 to 4 grams per day, which are used to lower triglycerides.

What are omega 6 fatty acids?

Omega-6 fatty acids are types of fats that comes as linoleic acid from plant oils such as vegetable oils, including corn, safflower, and soybean oils. These fatty acids are used for reducing the risk of heart diseases, lowering “bad” (LDL) cholesterol levels, lowering total cholesterol levels, raising “good” (HDL) cholesterol levels, and reducing cancer risks.

Most omega-6 fatty acids in the diet come from vegetable oils, such as linoleic acid (LA). As, linoleic acid is converted to gamma-linolenic acid (GLA) in the body, it further breaks down to arachidonic acid (AA). Basically, GLA is found in plant based oils like evening primrose oil, borage oil, and black currant seed oil. The GLA actually reduces inflammation and much of it is taken as a supplement, which is converted to a substance called DGLA that fights inflammation.

Moreover, it has been found in various researches that omega 6 fatty acids are used for many conditions and it is also recommended by the American Heart Association that at least 5% to 10% of food calories come from omega-6 fatty acids.

Benefits of omega 6 fatty acids:

There are numerous of benefits associated with omega-6 fatty acids, as these are useful for the following health conditions:

·        Diabetic neuropathy- Studies have shown that taking gamma linolenic acid (GLA) for 6 months or more may reduce the symptoms of nerve pain in people who are suffering with diabetic neuropathy. Additionally, people having good control over their blood sugar may find GLA more effective than those with poor blood sugar control.

·        Rheumatoid arthritis- There are mixed results over the use of evening primrose oil that whether it helps in reducing the symptoms of rheumatoid arthritis. Various studies have suggested that evening primrose oil may reduce swelling, pain, and morning stiffness, but other studies have found no effect.

·        Menopausal symptoms- Some studies have reported the effectiveness of evening primrose oil as a way to treat hot flashes associated with menopause, but few studies have not shown that it works. However, if you want evening primrose oil to work for you, then you should consult your health care provider first.

·        Allergies- A lot of researchers have proved in their studies that omega-6 fatty acids from food or supplements, like GLA from evening primrose oil or other sources have a history of folk use for allergies. It has been found that women who are prone to allergies appear to have lower levels of GLA in breast milk and blood. However, studies and experiments are still going on in finding out the effectiveness of omega 6 fatty acids.

·        Osteoporosis- Omega 6 fatty acids work for people who suffer from osteoporosis condition. It has been found in a recent study that people who don’t get enough of essential fatty acids like EPA and GLA are more likely to have bone loss as compared to those with normal levels of these fatty acids.