Essential Fatty Acids - Omega Family
Omega-3 fatty acids populate shelves in pharmacy stores and provide many health benefits. But there are other fatty acids that also have health benefits. Fatty acids in the Omega classification are unsaturated and differentiated by the number of double bonds contained in their makeup along the fatty acid chain. The length of this chain in combination with the degree of saturation and positioning of the double bonds determines which are Omega-3, 6, 7 or 9. These essential fatty acids play a role in the regulation of gene expression, modulate ion channels and affect membrane fluidity (Weisenberger, 2014).
Unsaturated fats are also split into two categories, monounsaturated fatty acids (MUFAs) and have one double bond, and polyunsaturated fatty acids (PUFAs) which have more than one double bond. Omegas 3 and 6 are in the PUFA class and Omegas 7 and 9 are in the MUFA class. Omega 3 and 6 fatty acids are important in daily diets and imbalance may cause health problems and chronic illnesses. Studies have shown that these three Omegas provide benefits for our hearts, brains, metabolism, and energy. Omega 9 fats are produced in our bodies and are considered nonessential fats (Robertson, 2023).
Omega 3 fatty acids are critical to human cell membranes and regulate cholesterol and triglyceride levels. They support mental health and aid in decreasing liver fat, as well as fighting inflammation. Depletion in Omega 3’s could lead to the development of diabetes, heart failure, rheumatoid arthritis, and other chronic diseases. Omega 3 fatty acids are found in food particularly in fish with higher amounts in fatty fish such as salmon and tuna. Consuming fish at least two times a week is recommended over taking supplements.
Omega 6 fatty acids are also recommended through diet and provide energy. Omega 6 can be consumed by eating cashews, almonds, walnuts, and sunflower seeds. Omega 6 is also found in certain oils such as corn, soy, peanut, sunflower and grapeseed oils. Mayonnaise and mayonnaise salad dressings are also rich with Omega 6 fatty acids. Omega 6 works to lower harmful LDL cholesterol and increase the protective HDL while keeping blood sugar controlled. However, too much of this fatty acid can cause inflammation in the body by converting linolenic acid into arachidonic acid, a building block that promotes inflammation, blood clotting and constriction of blood vessels. Consequently, the body has the ability to convert arachidonic acid into molecules that can calm inflammation and fight blood clots (n.d., Harvard Health Publishing, 2019).
Omega 7 fatty acids is a part of the body’s natural structure of the skin and mucous membranes. This is not considered an essential fatty acid but there are a wide range of health benefits since mucous membranes are in the epithelial tissue covering the digestive, respiratory and urological tract as well as female genitalia, and the inside of the eye (n.d., Cytoplan, 2024) It plays a role in wound healing also. Our levels deplete as we age and consumption of cold-water fish, macadamia nuts and avocado can aid in the support of this fatty acid. The main source of is the oil of berries from Sea Buckthorn plants and can be found in supplements.
Omega 9 is also considered nonessential to the diet, but it can provide protection from cardiovascular disease. In addition, it has been shown to lower fat in the abdomen by increasing energy and lowering appetites. Research performed on rats demonstrated improved insulin sensitivity and decreased inflammation (Robinson, 2023). Omega 9 fatty acids can be found in vegetables and see oils, nuts, and seeds, like Omega 7 fatty acids.
Each of the Omega fatty acids plays a role in our everyday health with Omega 3 being the focus over the other fatty acids. Omega 3 has the strongest health benefits and can be consumed through diet. Healthy adults can increase their intake of Omega 3 by eating fish twice a week and eating walnuts and flaxseed. Omega supplements are only needed for individuals who do not consume a diet providing the necessary intake of Omega fatty acids through diet.
References
n.d. (2024). What is Omega-7? Cytoplan. Retrieved from: https://www.cytoplan.co.uk/ask-the-expert/what-is-omega-7-
n.d. (2019). No Need to Avoid Healthy Omega-6 Fats. Harvard Health Publishing. Retrieved from: https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats#:~:text=Omega%2D6%20fats%2C%20which%20we,reputation%20as%20omega%2D3%20fats.
Robertson, R. (2023). Omega 3, 6 and 9 Fatty Acids: A Complete Overview. Healthline. Retrieved from: https://www.healthline.com/nutrition/omega-3-6-9-overview
Weisenberger, J., (2014). The Omega Fats. Today’s Dietitian, Vol 16, no 4, p 20. Retrieved from: https://www.todaysdietitian.com/newarchives/040114p20.shtml