Omega 3 and Omega 6

“Essential unsaturated fatty acids”

 

The body needs fuel for everything it does, from moving to growing and thinking etc. It gets fuel from food and then through metabolism, converts into Amino acids, fats into fatty acids and carbohydrates into simple sugars. these can be used as energy sources in the body, when needed, absorbed into the blood stream and transported to the cells.

Excesses of these are stored in the liver, muscles and body fat. Men tend to store fat around there organs, whereas women store fat on there hips.

Omega 3 and 6 are 2 such fatty acids, but because the body can’t make them and they are “essential” they have to be introduced into the body by the fat we eat.

These fatty acids are unsaturated – polyunsaturated and monosaturated.  This means they reduced the low density lipoprotein (L.D.L) and increases the high density liproprotein (H.D.C – the “good” chloresterol) in the body.

The modern western diet provides more Omega 6 than omega 3. Omega 6 is more inflammatory and the latest research shows that it is the balance of Omega 3 to Omega 6 that is important. A ratio of the 1:1 is ideal but hard to attain in western diets which ar present can be high as “Omega 6 20mg to 1mg of Omega 3.  Increasing Omega 3 intake, may help to reduce the inflammatory omega 6s can help to achieve a more satisfactory balance, and better health

Some omega 3 foods are – Salmon, Sardines, Tuna (Blue fin), Mackeral and other oily fish.

vegetable Omega 3 – Alphalinolec Acid (A.L.A) is found in linseed and linseed oil, rapeseed oil (canola oil), Olive oil, Walnuts and pumpkin seeds. However the body struggles to convert these (A.L.A’s) into Omega 3, Sometimes and low as 5%, All these foods also have many other health benefits (Vitamin E – an Antitioxident.) see good nut guide, Sensational Seeds, Vitmain leaflet

NB: Omega 3 is converted into Eicosapentaenoic acid (E.P.A) which is thought to help reduce high triglycerides ( fat in the blood), high blood pressure, inflammation in the body

it is also converted into Docosahaenoic Acid (D.H.A) which helps with brain & eye functions  

NB: The best way to aquire essential nutrients is through a healthy and well balanced diet, rich in fruit, vegetables, fish, nuts and seeds, for example, rather than through supplements.

Maintaining a healthy weight and regular exercise is also desirable for achieving health and fitness.

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