The super omegas- Omega-3 and Omega-6

You’ve probably heard of omegas on a daily basis as its one of the most popular supplements used, even more popular than a multivitamin. What exactly are omega Fatty acids (FA), specifically omega-3 and 6? Why are they important? This blog will help you understand the background to these omegas and how to add them to your diet

The basics of Fatty Acids
Fatty acids (FA) are the building blocks of which fats and oils are composed of. FA are necessary for health and cannot be made by the body, these are called essential fatty acids (EFA). Every living cell in the body requires essential fatty acids. They are essential for rebuilding and producing new cells.
There are two types of fatty acids: saturated and unsaturated. Saturated fats are solid at room temperature and can be found in animal meat and tropical plants. Unsaturated fats are liquid at room temperature and can be found in vegetables, seeds and fatty fish.

What make’s omega-3 fatty acids so special?
Omega-3 FA are an integral part of cell membranes throughout the body and affect the function of all cell receptors in the membranes. Omega-3 FA are a key family of polyunsaturated fats and include three main omega-3s:
• Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) are mainly sources of fish
• Alpha Linolenic Acid (ALA) is the most common omega-3 fatty acid in western diets as its found in vegetable oils, flaxseeds and leafy vegetables. The body usually uses ALA for energy and conversion into DHA and EPA

Many studies have shown the beneficial effect of omega-3 on heart disease and the European Commission Health and Nutrition Claims 15.10.2015 have authorised the claims that
• ALA contributes to the maintenance of normal blood cholesterol levels
• EPA/DHA – contributes to the normal function of the heart
• DHA contributes to the maintenance of normal vision

What makes Omega-6 fatty acids so special?
Omega-6 fatty acids are also essential fatty acids and required for overall health. Alongside omega-3 FA, omega-6 FA plays a essential role in brain function and normal growth and development. In recent news this type of FA has be labelled a ‘bad’ fatty acid as some studies have shown that elevated intakes of omega-6 fatty acids may play a role in promoting inflammation (Simopopulos 2002). Although the main reason for this is that Western countries ten to consume 15-25 times more omega-6 fatty acids compared to omega-3 fatty acids.

In comparison the Mediterranean diet which has a healthy balance between omega-3 and omega-6 fatty acids has shown in studies that participants were less likely to develop heart disease compared to the Western diet (Nejad et al., 2014).

Nutiva hemp seeds are a great source of omega-3 and omega-6 fatty acids with a perfect ratio of 3:1. Hemp seed are extremely versatile and can be used straight out of the bag or sprinkled on your favourite food or even in recipes.