Omega-3 and Omega-6 are polyunsaturated fatty acids. Otherwise known as Alpha-linolenic acid (ALA), Conjucated Linolelic acid (CLA) EPA and DHA
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Both Omega-3 and omega-6 are essential for good health and normal growth. Since they cannot be manufactured by the human body, they must be supplied in the diet. For this reason, they are often referred to as ‘essential fatty acids’ (EFAs).
Oily fish and fish oil supplements are the richest and most readily available sources of these essential fatty acids. Other excellent sources of omega-3 alpha-linolenic acid include flaxseed (linseed) oil, rapeseed (canola) oil, walnuts and walnut oil, grass-reared meat, and dark green leafy vegetables.
Like all fats, Essential Fatty Acids provide energy. Their calorific value is similar to other fats and oils but, unlike saturated fats, they have important health roles. In fact, as their name suggest, they are essential and must be eaten regularly as the body has limited storage of them. Both omega-6 and omega-3 – are components of nerve cells and cellular membranes. They are converted by the body into eicosanoids, leukotrienes and prostaglandins – all of which are needed on a second-by-second basis by most tissue activities in the body.
EFAs are involved in normal physiology, including:
- regulating pressure in the eye, joints, and blood vessels, and mediating immune response
- regulating bodily secretions and their viscosity
- dilating or constricting blood vessels
- regulating collateral circulation
- directing endocrine hormones to their target cells
- regulating smooth muscles and autonomic reflexes
- being primary constituents of cell membranes
- regulating the rate of cell division
- maintaining the fluidity and rigidity of cellular membranes
- regulating the inflow and outflow of substances to and from cells
- transporting oxygen from red blood cells to the tissues
- maintaining proper kidney function and fluid balance
- keeping saturated fats mobile in the blood stream
- preventing blood cells from clumping together (blood clots that can be a cause of heart attack and stroke)
- mediating the release of inflammatory substances from cells that may trigger allergic conditions
- regulating nerve transmission and communication If the diet is deficient in either omega-6 or omega-3 long-term degenerative illnesses will result. However, because the end product (eg prostaglandin, leukotriene) of EFA metabolism differ slightly but significantly from omega-6 to omega-3, they must be present in balance for optimum health.
