Omega-3, omega-6, and omega-9 fatty acids are all important dietary fats.

They all have health benefits, but it’s important to get the right balance between them. An imbalance in your diet may contribute to a number of chronic diseases.

What are omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fats, a type of fat your body can’t make.

The term “polyunsaturated” refers to their chemical structure, as “poly” means many, and “unsaturated” refers to double bonds. Together they mean that omega-3 fatty acids have many double bonds.

“Omega-3” refers to the position of the final double bond in the chemical structure, which is three carbon atoms from the “omega,” or tail end of the molecular chain.

Since the human body can’t produce omega-3s, these fats are referred to as “essential fats,” meaning that you have to get them from your diet.

The American Heart Association (AHA) recommends eating at least two portions of fish per week, particularly oily fish, which is rich in omega-3 fatty acids

Omega-3 fats are a crucial part of human cell membranes. They also have other important functions, including:

• Improving heart health. Omega-3 fatty acids may help manage cholesterol, triglyceride, and blood pressure levels.
• Supporting mental health. Omega-3 supplements may help manage or prevent depression, Parkinson’s disease, and psychosis in those at risk. However, more research is needed.
• Reducing weight and waist size. Omega-3 fats may help people manage their weight and waist circumference but more studies are needed.
• Decreasing liver fat. Initial research suggests that consuming omega-3s may help decrease the amount of fat in your liver.
• Supporting infant brain development. Omega-3s support brain development in a fetus.
• Fighting inflammation. Omega-3 fats may help manage inflammation that occurs with some chronic diseases.

Like omega-3s, omega-6 fatty acids are polyunsaturated fatty acids. However, the last double bond is six carbons from the omega end of the fatty acid molecule.

Omega-6 fatty acids are also essential, so you need to obtain them from your diet.

They mainly provide energy. The most common omega-6 fat is linoleic acid, which the body can convert to longer omega-6 fats such as arachidonic acid.

Like EPA, AA produces eicosanoids. However, the eicosanoids that AA produces are more pro-inflammatory.

Pro-inflammatory eicosanoids play a key role in the immune system. However, when the body produces too many, it can increase the risk of inflammation and inflammatory disease.

A healthy ratio of omega-6 to omega-3 fatty acids appears to be between 1-to-1 and 4-to-1, but studies suggest that people who follow a typical Western diet may consume a ratio of between 15-to-1 and almost 17-to-1.

Can Omega-6 be beneficial?

Some omega-6 fatty acids have shown benefits in treating symptoms of chronic disease.

Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in certain oils, such as:

• evening primrose oil
• borage oil

When consumed, much of it is converted to another fatty acid called dihomo-gamma-linolenic acid (DGLA).

Research suggests that GLA and DGLA may have some health benefits. For example, GLA may help reduce symptoms of inflammatory conditions. However, more research is needed.

The authors of one study concluded that taking supplements of another form of omega-6 — conjugated linoleic acid (CLA) — may help reduce fat mass in humans.

What are omega-9 fatty acids?

Omega-9 fatty acids are monounsaturated, meaning they only have one double bond.

It’s located nine carbons from the omega end of the fatty acid molecule.

Oleic acid is the most common omega-9 fatty acid and the most common monounsaturated fatty acid in the diet.

Omega-9 fatty acids aren’t strictly “essential,” as the body can produce them.

However, consuming foods rich in omega-9 fatty acids instead of other types of fat may have health benefits.

A 2015 study found that feeding mice diets high in monounsaturated fat improved insulin sensitivity and decreased inflammation.

The same study found that humans who ate high monounsaturated fat diets had less inflammation and better insulin sensitivity than those who ate diets high in saturated fat.

Omega-3s are especially beneficial for kids’ brain health. They may also aid sleep quality and reduce symptoms of ADHD and asthma.

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Reference

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