Omega 3 and 6 unsaturated fatty acids receive a lot of publicity for their role in good heart health, but they play a part in providing us with other health benefits as well.

To understand why omegas are praised, we first need to understand that they are part of the “unsaturated fats” group. Unsaturated fats are healthier (in moderation of course), because their chemical make-up allows for them to move through our blood smoothly and not cause build-up and result in blockage in our blood vessels.

Omega 3′s and 6′s are the essential dietary fats that we consume when we eat things like flax, nuts, seeds, fish and oils. Our bodies can’t make the omega fatty acids, but once ingested, we can convert them into the polyunsaturated fatty acids: alpha linolenic acid and linoleic acid.

• Alpha linoleic acid (ALA), which comes from omega 3, is then further converted by multiple enzymes into EPA and DHA vital fatty acids. DHA is important for building cell membranes, while EPA is important for brain function, vision and is an anti-inflammatory agent.
• Linoleic acid (LA), derived from omega 6, is converted into GLA and AA (arachidonic acid) which are both powerful anti-inflammatory agents; they also help provide the tools for our bodies to have healthier cardiovascular systems.

Omega 6 fatty acids are mostly found in meat, dairy and oils like sunflower, safflower, corn and canola (found in abundance in the modern diet). Omega 3s are mostly obtained by eating oily fish, which poses a problem for people such as vegans, vegetarians and those that just plain don’t like fish. Luckily, algae consumed by the fish contains high amounts of EPA and DHA, so humans can consume the algae (spirulina or chlorella, which can be purchased at health food stores and added to smoothies) and completely skip the process of converting the omega 3s into the essential EPA and DHA. Soy beans, walnuts and good olive oil may also provide omega 3s.

Supplementation of essential fatty acids is only recommended prior to and during pregnancy due to the importance of DHA for the development of babies’ brains and nervous systems, of course after discussing with your physician.

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