What’s the difference and what foods can we take? Nutritionist Marija Đurković explains why omega 3 and omega 6 fatty acids are important in our diet.
Here is the difference between omega 6 and omega 3 fatty acids:
Omega 6 fatty acids
They are the most polyunsaturated fatty acids that the body uses the most to generate energy. They are essential, but if used too much, they can cause inflammation in the body. The sources of omega 6 fatty acids are: sunflower oil, sesame oil, flaxseed oil, walnuts, poppy seeds …
Omega 3 fatty acids
They are polyunsaturated fatty acids, and they are essential – that means we have to take them through food.
These are the most important omega 3 fatty acids:
ALA (alpha-linolenic acid),
EPA (eicosapentaenoic acid),
DHA (docosahexaenoic acid).
ALA sources are vegetable sources: flax, linseed oil, chia seeds, walnut oil, rapeseed oil …
EPA and DHA sources – fish (salmon, sardines, cod), seafood, fish oils, eggs, milk
Omega 3 fatty acids have an anti-inflammatory effect, reduce the risk of chronic diseases and are good for brain health. DHA has a very good effect on the health of the eyes, bones and joints.
Omega 3s are essential for lowering LDL (bad cholesterol) and increasing good HDL cholesterol, lowering triglyceride levels and lowering blood pressure.
Read also … What foods contain omega 3 healthy fatty acids?
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