Fatty acids are long chains of carbon atoms commonly
occurring as solid fats or liquid oils.
A saturated fatty acid contains single bonds between
the carbon atoms. It is saturated with
carbon atoms. It could not contain more carbon atoms.
An unsaturated fatty acid contains double bonds. Monounsaturated
means it contains one double bond.
Polyunsaturated means it contains more than one double bond.
The fatty acids provide energy and are also needed by the
body for the synthesis of various substances.
Omega-3 fatty acids are long chains of 18-22 carbon atoms
with the first of double bonds beginning at the third carbon atom (counting
from the methyl end). An omega-6 fatty acid involves a double bond at the sixth
carbon from the methyl end.
Humans cannot synthesize fatty
acids. In humans three types of omega-3 fatty acids are needed. They are
essential. Which means they must be ingested.
You can ingest the shorter chain ALA fatty acids and then make EPA and DHA
acids from it. Efficiency is
about 5%. This conversion pathway competes with Omega-6 pathway.
Humans need three c. DHA, EPA and ALA. ALA has 18 carbon
atoms and 3 double bonds. DHA has a chain of 22 carbon atoms with 6 double
bonds. EPA has a chain of 22 carbon atoms with 5 double bonds.
There are a number of different omega-6 fatty acids. They have
a chain of 18,20,22,24 carbon atoms. They have 3, 4, 5 or 6 double bonds.
The ratio of omega-3 to omega-6.
Historically humans have had a diet with a ratio of
1:1. Historically the diet was rich in
game, animals, seafood and plants. Nowadays
the western diet provides a ratio of between 10:1 and 30:1. More omega-6 than omega-3. Both omega-3 and
omega-6 are essential fatty acids. They must be consumed.
How the enzymes are used depends on what type of fatty acid is
present.
Both Omega-6 and omega-3 fatty acids react with the same
enzymes. Omega-6
is converted into inflammatory agents involved in healing. Omega-3 is converted into different agents
which do the same thing but at a slower rate.
So the amount and ratio of omega-6 and omega-3 influences what hormones
are produced. Omega-6 leads to inflammatory agents being produced.
Omega-3 and omega-6 fats
Research
has found a correlation between diet full of omega-6 and disease.
Many nuts, grains and whole
foods are high in omega-6 but have other health benefits and should be eaten.
Most plants contain a type of
Omega-3 called ALA. Humans are inefficient converters of ALA into the active
forms, EPA and DHA. For this reason,
animal sources of Omega-3 like fish and grass-fed animals are also needed.
Sources of omega-3 (from most to least)
Flaxseed
Hempseed
Chia seeds
Fish
Mussels
Oysters
Meat. Mutton, game and grass fed cattle more omega-3 than
cattle from fed lots.
Eggs. Hens fed on greens and insects produce more omega-3 than
hens fed on grains, cereals and corn.
Strawberry
Kiwifruit
Broccoli
Butternuts
Walnuts
Pecans
Hazel nuts
Sources of omega-6
Poultry,
eggs, nuts, grains, pumpkin seeds and vegetable or plant based oils.
Fats and oils
High in omega-6 sunflower oil,
corn oil, soybean oil, cotton seed oil.
Low in omega-6 butter, coconut
oil, lard, palm oil, olive oil.
Saturated fat content is
completely separate. Only thing low in
saturated fat and omega-6 is flax seed oil.
Saturated fat is low in canola
oil, safflower oil, sunflower oil, corn oil, olive oil, soybean oil.
Saturated fat is high in coconut
oil, butter, palm oil, lard, cottonseed oil.
Most vegetable oils are higher in omega-6 than omega-3.
Canola 2:1
Soybean 7:1
Olive oil 13:1
Corn oil 46:1
Sunflower omega-6 no omega-3
Peanut oil omega-6 no omega-3
Health benefits of omega-3
relative to omega-6
Omega-3 fatty acid, supports the normal physical development of the
brain, eyes and nerves primarily in children under two.
There have been several
controlled trials where people replaced saturated fats with Omega-6 fats and had an increased risk of heart
disease. Omega-3's reduce the risk of heart disease.
Double bonds in the fatty acid
molecules are very reactive. They tend to react with oxygen, forming chain
reactions of free radicals that can cause damage to molecules in cells, which
is one of the mechanisms behind aging and the onset of cancer.
Cancer
No link between omega-3 and cancer.
Cardiovascular disease
Some evidence that omega-3 may protect against sudden
cardiac pathology in persons with a history of cardiovascular disease.
Inflammation
Omega-3 has been used to manage rheumatoid arthritis. The
result is maybe a small benefit.
ADHA, Autism and developmental disabilities
Fish oil has been tried to manage these disorders with no
conclusive evidence.
Mental health
Low omega-3 and high omega-6 has been linked to depression, schizophrenia and bipolar disorder.
DHA is found in large amounts in the human brain.
My conclusion
The
perfect ratio of omega-3 to omega-6 has not been conclusively proved.
In the past humans have had a
diet involving more omega-3 and less omega-6.
Today a diet high in omega-6 is
a diet high in
deep fried processed food. Concentrate on a diet high in vegetables, fruits,
whole grains, legumes, nuts, moderate amount of fish and low in processed fast
foods. Eat
omega-3 rich animals, including something from the sea at least once or twice a
week. Fatty fish like salmon is a
particularly good source. Wild caught fish is best, but even farmed is better
than no fish at all. Oily fish
contain EPA and DHA. Fish do not synthesize them. They obtain them from algae,
plankton or other fish.
If
you do that fish oil tablets should not be necessary.
Avoid vegetable oils high in omega-6. Sunflower oil,
corn oil, soybean oil, cotton seed oil.
Oils low in omega-6 are butter,
coconut oil, lard, palm oil, olive oil.
Whether the oil is omega-6 or omega-3 seems to be more important than if the oil is saturated or
unsaturated.
