Difference between Omega 3 & Omega 6

Omega-3 fats are probably something you’ve heard a lot about. But how about omega-6 fats? How are they different?

Being essential components of cell membranes, omega-3 and omega-6 fatty acids are precursors to many other substances that the body produces, including those that regulate blood pressure and inflammation. Omega-3 fatty acids have been shown to protect against fatal heart disease and to have anti-inflammatory effects that may be key in treating this and other diseases. Omega-3 fatty acids may protect against diabetes and cancer.

Almost all the fatty acids our bodies need can be produced by the body, except two: linoleic acid (LA) – Omega-6 fatty acid, and alpha-linolenic acid (ALA) – Omega-3 fatty acid. These are “Essential fatty acids” that must be consumed from the diet. These fatty acids are necessary for growth and repair, but they may also be used to make other fatty acids. For example, omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) can be produced from ALA and it’s recommended that sources of these are also included in the diet.

What are Omega-3 fats

Unsaturated fats like omega-3 are healthy. We must get them from the foods we eat. (Examples below.)

There are three types of omega-3 fats:

• ALA (alpha linolenic acid)
• DHA (Docosahexanoic acid)
• EPA (Eicosapentaenoic acid)

Omega-3 fats play an important role in children’s brains, nerves, and eyes. They also help keep their immune system healthy and reduce the risk of heart disease.

What are omega-6 fats?

Omega-6 fat is also an unsaturated fat that’s healthy for you. In the same way as omega-3 fats, we must get omega-6 fats from our diet (Example below).

There are four types of omega-6 fats:

• LA (Linoleic acid)
• ARA (Arachidonic Acid)
• GLA (Gamma linoleic)
• CLA (Conjugated linoleic acid)

Omega-6 fats are essential for gene regulation, immune function, and blood clotting. These fats can also help with the symptoms of rheumatoid arthritis and dermatitis. However, more research is needed to support these health benefits.

What foods contain omega-3 and omega-6 fats?

Omega-3 fats are found in:

• fatty fish like salmon, mackerel, anchovies, sardines, arctic char, and trout
• eggs (including omega-3 enriched)
• flaxseeds and flaxseed oil
• walnuts
• soybeans
• tofu
• canola oil
• fortified foods like some margarine, juices, and yogurts

Omega-6 fats are found in:

• soybeans
• corn
• safflower and sunflower oils
• nuts and seeds
• meat, poultry, fish, and eggs

What’s the difference between Omega 3 & Omega 6?

The difference between omega-3 and omega-6 is the inflammatory response it triggers in the body. Omega-6 triggers inflammation, while omega-3 reduces it.

As our body’s natural defense mechanism against injury and infection, inflammation is an important part of healing. However, inflammation can harm our cells in excess.

In other words, in order to stay healthy, we need a good balance of these two fatty acids.