Author: Qinghao Ma
Editors: Elizabeth Li, Junyu Zheng
Artist: Emily Hu
Since the beginning of civilization, humans have attempted to make countless discoveries to boost their health, varying from ancient remedies to modern medicine. Among these breakthroughs is the discovery of the essential fatty acids (EFAs). These EFAs, including omega-3 and omega-6 fatty acids, are crucial for various functions within our body, making them essential for an overall healthy lifestyle.
EFAs play a significant role in the cell membrane structure, gene regulation, and energy provision. Since the body cannot produce EFAs independently, they must be obtained from our diet. As mentioned, EFAs are categorized into two main groups: omega-3 and omega-6 fatty acids. Maintaining a balance between omega-3 and omega-6 fatty acids is important, and you can do this by including a variety of foods with both types of fats in your diet.
The first type of EFAs, the one that most people lack, are the omega-3 fatty acids. Omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in plant oils like flaxseed, soybean, and canola, while fish and seafood are rich in EPA and DHA. These fatty acids are essential in cell membranes, especially in the eyes, brain, and sperm cells, and they can also support the heart, lungs, and immune system health. However, a deficiency in omega-3s can lead to skin issues, inflammation, and other health problems, and despite their importance, many people, especially in the United States, do not consume enough omega-3s. According to the US Dietary Guidelines, over 68% of adults and 95% of children in the United States do not meet their nutritional needs for omega-3s.
The omega-6 fatty acids are found in nuts, seeds, and vegetable oils, helping protect the heart and actively replacing saturated fats in our diet. Yet, despite their incredible benefits, our modern-day diet often includes too many omega-6 fatty acids compared to omega-3 fatty acids, leading to an imbalance in our bodies. This is terrible news, as research has found that an imbalance between the two in our diets could potentially lead to higher chances of obesity and inflammation.
A healthy ratio of omega-6 to omega-3 fatty acids, typically around the 1:1 to 4:1 ratio, is essential for preventing these problems, often requiring frequent adjustments to one’s diet to reduce omega-6 intake and increase omega-3 intake. Still, by taking extra care and going through the inconvenience of always being vigilant about nutrition, individuals can support better cardiovascular health and reduce the risk of chronic diseases. Experimenting with different amounts of supplements can also help if dietary changes are challenging, although consulting with a healthcare provider before starting any supplements is recommended. Summing it up, incorporating more EPA and DHA from fish and seafood or using omega-3 supplements can enhance your body's levels of these vital fats. Replacing cooking oils high in omega-6 with those high in omega-3, such as flaxseed or canola oil, can also help improve the balance. Remember, balancing your EFA levels will result in significant long-term health benefits, such as a boost in cardiovascular health, improved brain functions, and healthier skin.
Fatty acids are the key to better health and well-being. Ensuring a balanced intake of omega-3 and omega-6 fatty acids can improve cardiovascular health, reduce inflammation, and lower the risk of obesity. Making smart dietary choices is essential to maintaining this balance and promoting overall health by adjusting your diet to include more sources of omega-3s and moderating omega-6 intake.
Citations:
“How Omega-6 Fatty Acids Affect the Heart.” Mayo Clinic, Mayo Foundation for Medical
Education and Research, 13 June 2023, www.mayoclinic.org/diseases-conditions/heart-
Masterson, Danielle. “Study Finds Most Americans Low in Omega-3 Fatty Acids, Could
Impact Mood.” Nutraingredients, William Reed Ltd, 24 May 2021,
MG; Di Pasquale. “The Essentials of Essential Fatty Acids.” Journal of Dietary Supplements,
U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/22435414/. Accessed 31
May 2024.
“Office of Dietary Supplements - Omega-3 Fatty Acids.” NIH Office of Dietary Supplements,
U.S. Department of Health and Human Services,
ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Accessed 31 May 2024.
Panoff, Lauren. “5 Signs and Symptoms of Omega-3 Deficiency.” Healthline, Healthline
Media, 6 Jan. 2021, www.healthline.com/nutrition/omega-3-deficiency#How-to-
The Role of Essential Fatty Acids in Human Health - Norris R. Glick, Milton H. Fischer, 2013,
journals.sagepub.com/doi/full/10.1177/2156587213488788. Accessed 1 June 2024.
Simopoulos, Artemis P. “An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases
the Risk for Obesity.” Nutrients, U.S. National Library of Medicine, 2 Mar. 2016,
Comentários