The Importance of Omega-3 Vs. Omega-6: Balance in Your Diet

Omega-3 and Omega-6 fatty acids are both essentials for a healthy diet. We cannot make either of these important oils by themselves and lacking either of them, particularly omega-3 can lead to health problems including irregular heart rate, high blood pressure and depression.

What is the difference between omega-3 and omega-6 fatty acids?

Omega-3 fatty acids and omega-6 fatty acids differ in structure, sources and uses within the body. The most important for us to understand is why each is important and where each can be obtained.

Another main difference is the amount of each in the American diet. In general Americans get far too much omega-6 and not nearly enough omega-3. This is critical, because this type of imbalance that occurs so frequently can lead to high blood pressure, heart disease and can predispose people to certain types of cancer.

Overall, health conscious individuals should work to lower their omega-6 intake and raise their omega-3 intake.

Where do omega-6 fatty acids come from? Mostly from animal fats like butter and meat. The average American actually gets too much of this kind of fat. Omega-6 fatty acids are healthy in low amounts, but when consumed too often they can contribute to heart disease and high cholesterol.

Omega-3 (Linolenic Acid)

Why are omega-3 fatty acids so important? Omega-3 is a type of fatty acid that our body needs to create many important chemical derivatives. Our bodies cannot create omega-3 fatty acids from any other compound, so any omega-3’s our body needs must be taken in through food. Omega-3 fatty acids can play a major role in preventing many diseases including: high blood pressure, heart disease/ blood clots/ hardening of the arteries, depression, certaincancers and irregular heartbeat, they are also very important for the development of children and during pregnancy for the health of the fetus. Other research has also suggested omega-3 fatty acids may play a role in speeding the metabolism, but this has not been confirmed yet. Omega-3 fatty acids are also full of healthy plant phytochemicals that are vital to the health of many different body systems.

Where do we get Omega-3 fatty acids? This type of fatty acid comes primarily from plant sources as unsaturated oils. The best sources of this are nuts (particularly walnuts), flax seeds, extra virgin olive oil, oysters and fatty (cold water) fish.

What about supplements? Although supplements for omega-3 can be helpful, substituting foods with lots of omega-3 for foods with lots of omega-6 will yield better and faster results without increasing your calorie intake. One simple way to do this is to substitute olive oil for butter whenever cooking and to try to snack on fruits, vegetables and nuts instead of processed foods when possible. If you bake or buy baked goods often bake with (or buy products with) flax seeds or walnuts which are both high in omega-3’s.