Are you getting enough essential fatty acids?

Omega-3 and Omega-6 intake is critical for seniors, especially active over 60s as the health benefits are so significant. So, what exactly is the difference between omega-3 and omega-6, and how much of these should we be consuming?

Omega-3 and omega-6 are polyunsaturated fats called “essential fatty acids.” Our bodies cannot produce them, so they must be obtained from our diet. However, the typical Western diet has become too high in omega-6, and too low in omega-3.

Rewind to the sixties and you may remember the push for polyunsaturated fats as a ‘healthy’ replacement for saturated fats, such as those in butter. The previous school of thought was that a diet rich in polyunsaturated fat could reduce your risk of having high cholesterol, a heart attack or stroke[i].

Our excessive omega-6 intake is largely thanks to the ‘polyunsaturated fat craze’, combined with the mass production of omega 6-rich vegetable oils, such as corn, safflower and soybean oils. Inexpensive and shelf-stable, these oils not only predominate in our home cooking, but also are abundant in processed foods, ranging from baked and canned goods, to margarine and takeaway.

Fast-forward to the 21^st century, in which our increased understanding of polyunsaturated fats and their consequences is now paired with research showing that omega-6 in a greater ratio to omega-3 can actually negate the health benefits of both. A recent study published in 2013 found that reducing intake of dietary omega-6 was correlated with a marked increase in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two most important fatty acids found in omega-3. This suggests that a diet richer in omega 6- than omega-3 might disrupt the production and/or accumulation of beneficial omega-3 fatty acids in our tissues[ii].

In contrast, consuming more omega-3 may help decrease inflammation. The mechanisms behind this are complex, but put simply, when omega-3 concentration is in balance with omega-6, omega 6-derived inflammatory precursors in our tissues are diminished[iii]. And the proof is in the pudding, with both epidemiological and clinical trials demonstrating that omega-3 has the potential to decrease incidences of cardiovascular disease, which involves inflammatory physiological processes[iv].

So what can you do to increase the amount of omega-3 in your diet? Firstly, cut back on vegetable oils and processed foods containing these oils. Secondly, work on increasing your intake of omega-3 rich foods, which most of us are not getting nearly enough of. The best dietary source of omega-3 is oily fish, such as salmon, sardines and mackerel. For non-fish eaters, plant foods that offer omega-3 include dark green leafy vegetables as well as walnuts and flaxseed, and their oils.

Supplementing with a high-quality, sustainable fish oil supplement is an optimal way to get a good dose of omega-3, particularly if you are not a big fan of oily fish. And even if you are a fan, sardines for breakfast and salmon for dinner on a near-daily basis may quickly lose its appeal.

[i] Page IH et al. “Dietary Fat and Its Relation to Heart Attack and Strokes.” Circulation. 1961;23:133-136.