Polyunsaturated fatty acids, including omega-3 and omega-6, are essential for the body and cannot be produced internally. They can be obtained from plant-based and animal sources, and have numerous health benefits, including better heart health and memory. However, excessive consumption of omega-6s can lead to negative side effects.
Polyunsaturated fatty acids have two or more double bonds within the molecule. They are called essential fatty acids because the human body cannot make their own. Some forms of polyunsaturated fatty acids can be obtained from plant-based foods, and other forms can be obtained only from animal sources. Unlike saturated fat, many studies have shown that polyunsaturated fat is good for the body, particularly the heart and brain.
The difference between polyunsaturated fat and monounsaturated fat is that polyunsaturated fat has more than one double bond located between the carboxylic acid and the methyl group. The first double bond can be located in the third, sixth, or ninth position, away from the methyl group, which then determines whether it is omega-3, omega-6, or omega-9. Omega-3 and omega-6 are examples of polyunsaturated fatty acids, and omega-9 is an example of monounsaturated fatty acids. It is important to consume omega-3 and omega-6 in a healthy ratio of approximately 1 to 3 so that the body can absorb them properly.
Alpha-linolenic acid (ALA) and linoleic acid (LA) are the two forms of polyunsaturated fatty acids that cannot be manufactured in the body, so they must be obtained from the diet. ALA is a form of omega-3 fatty acid, and is available in plant-based foods such as nuts and seeds, soybeans, avocados, and leafy green vegetables. Once in the body, ALA is manufactured into two other forms of omega-3s known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA can also be obtained from animal sources such as salmon, sardines, mackerel, and shrimp. In some cases, the body cannot use ALA and therefore EPA and DHA from animal sources are essential.
LA is a form of omega-6, which can be obtained from plant-based foods such as nuts and seeds, avocados, and many vegetable oils, such as soybean, sunflower, and corn oil. Once in the body, it is manufactured into two other forms of omega-6 known as arachidonic acid (AA) and gamma linolenic acid (GLA). AA and GLA can also be obtained from animal sources, such as eggs, poultry, meat, and dairy. Again, these forms of polyunsaturated fatty acids are essential in cases where the body cannot use LA to make its own.
The health benefits of polyunsaturated fatty acids include better heart health, better memory, and protection against cancer, arthritis, and asthma. Studies show that healthy oils have the ability to lower high cholesterol and triglyceride levels, as well as maintain a healthy heart rhythm. Negative side effects of polyunsaturated fatty acids can also occur if omega-6s are consumed in excessive amounts. Some of these side effects include heart disease, arthritis, cancer, osteoporosis, and depression.
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