Home > Glossary > M N OOmega 3 and omega 6 are groups of fatty acids important for health. Distinguished by their molecular structure, they are found mainly in polyunsaturated fats. Some omega 3s and 6s are essential fatty acids (EFAs) which are those the body cannot make enough of to sustain health and can only be supplied in the diet. The major EFAs are linoleic acid (part of the omega-6 group) and alpha-linolenic acid (omega 3). EFAs are very much like vitamins. The absence of EFAs causes deficiency diseases, just as a vitamin deficiency would. Omega 3s are important for normal brain development, communication and vision. These fats are found in abundance in such foods as fish, flaxseed oil, and in small amounts in leafy greens. Omega 3s have been linked to improved prevention of degenerative diseases such as arthritis, hypertension, heart disease and cancer. Finding the right balance of the omega fats is important. Researchers believe that a 2-to-1 ratio of omega 3s to omega 6s may be important in preventing heart disease. Omega 3s and 6s continually compete for control over important biochemical reactions in the body. When omega 6s win the battle it can lead to overproduction of prostaglandins, the master hormones which control almost every body function. In large amounts, Omega 6s can hamper the immune system, clog arteries, form blood clots and trigger irregular heart rhythms. Because omega 6 is abundant in vegetable oils, margarine and dressings, the fat intake in most modern diets is tipped too high in favour of omega 6. Eating fish two or three times a week or adding flaxseed oil to your shakes or salads greatly improves the ratio of omega 3 to omega 6 in your diet. |
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