Omega-3 and omega-6 fatty acids are both necessary for building strong cell membranes and synthesizing compounds that regulate blood pressure, inflammation and the proper functioning of our nervous system
The health benefits of omega-3 fats, especially the ones in oily fish, are well reported. Studies suggest that higher intakes of these fatty acids guard against inflammation, heart disease, macular degeneration and, possibly, Alzheimer’s disease.
Omega-3s help prevent abnormal heart beats, improve blood-vessel function and, in higher doses, lower blood triglycerides . DHA is especially high in the brain and retina, where it’s thought to protect vision and brain health. Omega-6s are needed to maintain healthy cells and play a critical role in the body’s immune and inflammatory responses. And some research suggests that higher intakes of one omega-6 fatty acid, linoleic acid , may protect against heart disease and stroke.The body can make all the fatty acids it needs, except for two: omega-3 ALA and omega-6 LA. These are considered “essential” fatty acids that must be consumed from diet.
When it comes to LA, adults ages 19 to 50 should get 17 g and 12 g from foods each day. Older men and women need 14 and 11 g a day, respectively. Some researchers have proposed that our North American diet, which contains at least 10 times more omega-6s than omega-3s, can lead to heart disease and other health problems. The right ratio of omega-3s to omega 6s in our diet, they say, is 1:4.
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