Omega 3 & Omega 6 Fatty Acids

Dietary fats and oils come from both animal and plant sources, however, many people are confused about healthy fats; especially Omega 3's, Omega 6's, and Omega 9's along with DHA and EPA. Alpha-linolenic acid (ALA), an omega-3 fatty acid, and linoleic acid (LA), an omega-6 fatty acid, are polyunsaturated fatty acids.

Why are they so important to our health and what sources are the best? Let's take a quick look and clear up any confusion.

"Dietary fats and oils differ in the chain lengths of their constituent fatty acids and the number and geometry of their double bands. These differences markedly affect concentrations of lipids in plasma, and differences in the amount and type of fat in the diet can induce differences of 30 to 40% in serum LDL concentrations." Science Direct

Fatty acids are essential for all systems of the body to perform normally, including your skin, respiratory system, circulatory system, brain, and organs. There are two fatty acids, termed essential fatty acids (EFA) that your body does not manufacture on its own. EFAs have to be ingested. The two essential fatty acids that the human body cannot produce are omega-3 fatty acids and omega-6 fatty acids.

Omega 3's 

The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant and seed oils such as flaxseed, soybean, and hemp oils. DHA and EPA are found in fish and other seafood. Recommended amounts of EPA and DHA have not been established according to the NIH.

Omega-3 fatty acids (Alpha-linolenic acid) is an essential fatty acid (meaning that your body can’t make it), that plays a critical role in brain function and may help you battle against things like cardiovascular disease. The American Heart Association suggests a diet in which fatty fish, like salmon, herring, tuna, and sardines, are consumed at least twice a week. However, being vegan this is not an option; and with the levels of mercury (methylmercury) found in fish, this is not something I would be comfortable consuming. 

Omega 3's Found Naturally In: 
Grains (such as Oats)
Marine Algae (may contain trace amounts of methylmercury)
Brazil Nuts
Hempseeds
Soybeans
Mustard Seeds
Pumpkin Seeds
Chia Seeds
Wheat Germ Oil
Green Leafy Vegetables
Raw Walnuts
Flaxseeds 

Omega 6's

Omega-6 fatty acid LA (Linoleic Acid) along with ARA (Arachidonic Acid). Omega-6 fatty acids are a type of polyunsaturated fat naturally occurring in nuts, seeds, and vegetable oils. Consumption of omega-6 fats has dramatically risen over recent years. This is partially due to the wide use of processed vegetable oils and their addition to fast foods as well as processed foods. 

Too much omega 6 can raise your blood pressure, lead to blood clots that can cause heart attack and stroke, and cause your body to retain water. However, combined with omega-3 fatty acids produces many health benefits, but the most complicated part is all the conflicting advice on the proper omega 3 to omega 6 ratios.  

"However, the concept of an ideal omega-6 to omega-3 ratio is controversial, and many authorities today believe that the concept of a perfect omega-6 to 3 ratio is nothing but a myth." Heal With Food

Omega-6's Found Naturally In:
Olive Oil
Chia Seeds
Grapeseeds
Pistachios
Sesame Seeds
Hempseeds
Pumpkin Seeds
Safflower Seeds
Wheatgerm
Sunflower Seeds
Walnuts

Safflower oil, sunflower oil, corn oil, soybean oil, rapeseed oil. 

Personally, I have reduced the use of refined oils and prefer to go straight to the source, NATURE, for my Omega 3's, 6's, and 9's, and my daily ratio from eating raw (fiber fueled), non processed foods is about 3:1 on average. Contact one of our herbalists for more information.

Reference- 

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

https://www.healwithfood.org/articles/perfect-omega-6-3-ratio-just-a-myth.php

https://www.sciencedirect.com/topics/medicine-and-dentistry/edible-oil