Our body needs Omega 3 and 6 essential fats because human body can’t produce fatty acids to its systems that only foods and supplements can provide. Omega 3 and 6 is always connected to each other, and let’s learn more about it.
What is the difference between Omega 3 and Omega 6?
There are two groups of essential fatty acids: Saturated and polyunsaturated. Omega 3 oil are polyunsaturated fatty acids.
Omega 3 includes DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) ALA (alpha-linolenic acid). They are derived from two sources. DHA and EPA usually came from oils of fatty fish like salmon, sardines, tuna and anchovies. ALA came from plant source like green leafy vegetables, vegetable oils (flaxseed, canola, soy bean and corn) nuts, soy and tofu.
It is proven that Omega 3 is beneficial to human body especially the fish source. Fish is also called brain food. Omega 3 DHA supports human brain development. It is always important to have more DHA than EPA in most supplements. This is the proper intake of omega 3 fatty acids in our body. ALA is not as effective as DHA and EPA. It is converted inside the body to the two important fatty acids.
By contrast, sources of omega-6 fatty acids are numerous in modern diets. Omega 6 is derived from food oils or cooking oils like soybean, rapeseed, palm and sunflower. Omega 6 includes Linoleic acid (LA), Gamma-linolenic acid (GLA), Eicosadienoic acid (EA), Dihomo-gamma-linolenic acid (DGA), Arachidonic acid, Docosadienoic acid, Docosapentaenoic acid, Calendic acid.
According to the studies, most North Americans and Europeans now get far too much of the omega-6s and not enough of the omega-3s. This dietary imbalance may explain the rise of such diseases as asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body. The imbalance between omega-3 and omega-6 fatty acids may also contribute to obesity, depression, dyslexia, hyperactivity and even a tendency toward violence. (Source: Dr.Well’s Q&A Libary)
What is the ideal Omega 3 and 6 ratio?
Both Omega 3 and 6 oil has some health benefits to our body. But there should be always proper interaction between the 2 groups of fatty acids in human body. There is a standard ratio of omega 3 and 6. It should always be 3 : 1 or lower like 2 : 1.3 Omega 6 to Omega 3.
Make omega 3 and 6 oil be part of your daily diet to ensure and maximize their benefits. And you should always make sure about the proper Omega 3 Omega 6 ratio ratio of fatty acids intake. Increase your intake of Omega 3 EFAs by eating more fish or by daily supplementation with quality fish oil supplements.