Fatty acids are regaining theirs renown right now. Previously, when myth that fat is bad, and should be forbidden in the diet was widely repeated, nobody even wanted to talk about them. But now, healthy fatty acids are one of the most used supplements, alongside multivitamin complexes and creatine. That's why it is worth to know more about them. Why healthy fatty acids are so widely used? What are the benefits of omega 3 and 6 fatty acids supplementation? And which healthy fatty acids are worth supplementing, and which preparation containing fatty acids is the best one?
- What are Omega 3 and Omega 6 fatty acids
- What are Omega 3 fatty acids?
- Omega-3 benefits. How Omega 3 helps your organism?
- Omega 3 deficiencies. Are Omega-3 fatty acids essential?
- DHA benefits. What is DHA? Where to find DHA?
- EPA benefits. What is EPA? Where to find EPA?
- Omega 3 to Omega 6 ratio. What is proper Omega 6 to Omega 3 fatty acids ratio?
- Which Omega 3 is the best one? Which Omega 3 should you supplement? Where to buy Omega 3?
- What are Omega 6 fatty acids?
- Are Omega 6 fatty acids essential? What omega 6 is used for?
- What omega 6 is good for?
- Where Omega 6 is found?
- Why Omega 6 cause inflammation?
- Which omega 6 preparation is the best one? Where to buy Omega 6?
- What are Omega 7 fatty acids?
- Where to find Omega 7 fatty acids?
- What are Omega 7 fatty acids good for?
- Where to buy Omega 7 fatty acids? Which Omega 7 is the best? Which Omega 7 to choose?
- What are Omega 9 fatty acids?
- What Omega 9 is good for?
- Omega 9 fatty acids and inflammation
- EFA - what does it mean? What EFA stands for? Why EFA cannot be synthesized in our organism?
- What are Essentially fatty acids? Types of EFAs
What are Omega 3 and Omega 6 fatty acids
Omega-3 and Omega-6 acids families belong to the polyunsaturated acids group, so they have at least two double bonds between carbon atoms. The difference between them, expressed by the so-called omega number concerns the place, in which in the carbon chain, the first double bond occurs. And so, for Omega-3 – the first double bond occurs after the third carbon atom and analogically, in case of Omega-6, the bond can be found at the sixth carbon atom.
What are Omega 3 fatty acids?
The “progenitor” of the family – contained in linseed, linseed oil, walnuts and Brazil nuts, rapeseed oil, soya oil and green leafy vegetables, EPA, i.e. eicosapentaenoic acid and DHA i.e. docosahexaenoic acid. The two last acids are commonly found in oily deep-sea fish, algae and seaweeds.
Omega-3 benefits. How Omega 3 helps your organism?
The most essential to our health are EPA and DHA acids and eicosanoids from Omega-3 family. Humans can produce it by themselves provided that they intake fatty acid ALA before – the progenitor of Omega-3 family. Our organism can produce EPA from ALA, DHA from EPA and Omega-3 eicosanoids from DHA. Theoretically, there exist a possibility of producing Omega-3 acids in our liver out of Omega-6 acids, but in practice our constantly undernourished and burdened with various toxins organism cannot deal properly with the change of the double bond position, which constitutes the key reaction in such a transformation.
Omega 3 deficiencies. Are Omega-3 fatty acids essential?
Currently, more than 2000 scientific studies are being conducted that focus on Omega-3 influence on human organism. They show that lack of the proper quantity of Omega-3 acids in the organism is connected to the following diseases:
emotional problems – depression, aggression, attention-deficit hyperactivity disorder (ADHD),
metabolic problems – obesity, diabetes,
mental problems – dyslexia, memory disorders, Alzheimer’s disease,
circulatory system problems – heart diseases, atherosclerosis,
immunological system problems – allergies, frequent inflammation tendencies,
dermatological problems – eczemas, skin thickening, cracked heels,
gastric problems – improper digestive juices secretion (regulated by prostaglandins),
hormonal problems – hormonal imbalance,
nervous system problems including sensory system defects (mainly because of unwieldy functions of neurotransmitters).
DHA benefits. What is DHA? Where to find DHA?
DHA is especially important for proper brain functioning, as cerebral cortex is built in 60% on the basis of this fatty acid. Apart from this, DHA is essential for the whole nervous system (DHA is used to build neurotransmitters*). It thus influences among others mental abilities in the broadest sense. Moreover, it constitutes a building block in happiness hormones production (serotonin and dopamine). The research indicate that people suffering from emotional disorders and serious depressions have very low level of DHA in blood. As Mrs. Teresa Gallagher reminds on her website [www.borntoexplore,] one of the depression states medicine in ancient times was eating a stew made of animal brain, rich in Omega-3 fatty acids.
*The experiment was carried out on the two groups of rats subjected to training program. At the beginning, the rats were tested on the number of neuron synapses. Next, one of the group was fed in a traditional way – a diet poor in Omega-3, and the other group was supplied with increased doses of Omega-3 in their food. After one-moth training program, the synapse test was conducted again. It showed that the number of synapses increased significantly in the group fed by Omega-3 and this group also dealt better with the tests checking their progress.
EPA benefits. What is EPA? Where to find EPA?
EPA conditions proper eicosanoids synthesis. Eicosanoids are biologically active molecules, called tissue hormones. They are freed from cell me
mbranes, which in turn are built of phospholipids (which contain both Omega-3 and Omega-6). Eicosanoids are responsible for antithrombotic and anti-inflammatory activity, stop the creation of cancerous tumors and limit contractility of blood vessels.
Omega 3 to Omega 6 ratio. What is proper Omega 6 to Omega 3 fatty acids ratio?
Excessive intake of Omega-6 acids in relation to Omega-3 and alcohol use drastically exhaust the supplies of DHA, lack of vitamins and minerals facilitating our metabolism, such as group B vitamins – essential to proper biochemical changes, among others fats or vitamin E that secures all unsaturated acids from oxygenation after intake (specialists recommend that for 1 g of polyunsaturated fatty acid we should provide our organism with minimum 0.4 mg to 0.9 mg of vitamin E), age – in aging organism the activity of essential for proper enzymatic fat changes enzymes is lowered including D4 desaturase, which is crucial for proper synthesis of DHA and EPA acids.
Which Omega 3 is the best one? Which Omega 3 should you supplement? Where to buy Omega 3?
A wide choice of preparations containing high amount of highest grade omega 3 fatty acids can be found at MZ Store. We suggest checking Fish Oil from Apollos Hegemony - basing on its review and interest from our customers it's the best preparation containing omega 3 fatty acids. What is worth noticing, Fish Oil from Apollos Hegemony was clinically tested in terms of Omega 3 fatty acids content
What are Omega 6 fatty acids?
Omega-6 are apart from saturated acids and trans-isomers the most common fats in our current western diet, rich in vegetable oils, margarines, fast-foods fried in deep fryer etc.
Are Omega 6 fatty acids essential? What omega 6 is used for?
Omega-6 have been qualified to the EFAs group, i.e. essential fatty acids, the ones that are essential for human organism and that it cannot produce itself. However, its common excess in our diet causes a problem.
What omega 6 is good for?
Omega 6 fatty acids are crucial in proper hormonal balance. Even if in excess they are bad, you have to keep proper intake of them for:
- proper steroidal hormones synthesis rate (testosterone, estradiol)
- to prevent vitamins soluble in fat deficencies
- to feel better (hormonal balance is crucial for better mood)
Where Omega 6 is found?
A rich source of Omega-6 acids are vegetable oils: sunflower oil, soya oil and safflower oil.
Why Omega 6 cause inflammation?
Their surplus intake contributes to the increase of inflammation states in the organism. Numerous studies (including Budwig’s study) indicate that Omega-6 acids show cancerous impact, while Omega-3 successfully inhibit the development of cancer or even treat it.
The mechanism of creating inflammation state is simple. Omega 6 fatty acids are a substrates in metabolism of proinflammatory chemical compounds called prostaglandin. So, the more omega 6 fatty acids in our organism, the more prostaglandins there are, and in result the more intensive inflammation of our body.
Which omega 6 preparation is the best one? Where to buy Omega 6?
It's hard to find preparation containing only Omega 6 fatty acids. Most often we can find supplements containing omega 3, omega 6 and omega 9 fatty acids combination in the best ratio. Such supplement is Super Omega 3-6-9 from Now Foods which can be found on MZ Store.
What are Omega 7 fatty acids?
Omega 7 fatty acids is recently found group of healthy fatty acids. The most known omega 7 fatty acid is Palmitoleic acid. Although they can be synthesized in your body, deficencies of Omega 7 fatty acids are very common. That is why it is wise to consider supplement Omega 7.
Where to find Omega 7 fatty acids?
Omega 7 fatty acids (palmitoleic acid mainly), can be found in highest concentrations in a mammal oils. However, it can also be found in a macadamia and sea buckthorn oils.
What are Omega 7 fatty acids good for?
- Omega 7 fatty acids are mainly responsible for support of cardiovascular system. Their deficencies are often a cause of atherosclerosis changes in your blood vessels, and hypercholesterolemia.
- Omega 7 fatty acids improve your skin, nails and hairs state.
- Omega 7 fatty acids can help in your digestive processes!
Where to buy Omega 7 fatty acids? Which Omega 7 is the best? Which Omega 7 to choose?
In terms of product quality, definitely Doctor's Best Omega-7 stands out here. In this preparation, Omega 7 is extracted from provinal purified Fish Oil, which is the evidence of the highest quality of this product. It can surely be found on MZ Store!
What are Omega 9 fatty acids?
Omega 9 fatty acids are another familly of monounsaturated fatty acids, where unsaturated bond occurs after nine carbon inside of fatty acids compound. The most known omega 9 fatty acids are oleic acid (from Olive Oil) and erucic acid (mainly found in Caonola/Rapessed Oil)
What Omega 9 is good for?
- Omega 9 is crucial in nervous system development. Some of them are contained in brain and that shows theirs importance in brain growth and maintenance. So, omega 9 fatty acids can make your brain more effective!
- Omega 9 fatty acids, lowers bad cholesterol level (LDL - low-density lipoprotein fraction), and increase good cholesterol level (HDL - high-density lipoprotein fraction)
- Omega 9 fatty acids, can help in hypertension and lower blood pressure
Omega 9 fatty acids and inflammation
Omega 9 fatty acids are important for our body, that's the fact. In the same time, their excessive level can be a cause of dangerous inflammations. Be aware, that highly excessive level of Omega 9 fatty acids can be a casue of cancer state!
EFA - what does it mean? What EFA stands for? Why EFA cannot be synthesized in our organism?
EFA is a short name of Essentially Fatty Acids. Essentialy is exchangeable with Egzogenous - those two words means nearly the same thing. "Essentially" prefix, means that they have to be regulary supplemented, because they cannot be synthesized by your organism alone. And in the same time, they are crucial for organism homeostasis.
Why they cannot be synthesized in our organism alone? In short way - your organism doesn't have such enzymes, which could change other, non essential fatty acids to EFAs. The whole topic of EFAs synthesis is worth a extensive section of academic biochemistry textbook.
What are Essentially fatty acids? Types of EFAs
Omega 3/N-3 acids – mainly EPA and DHA contained in fish oils, which lower blood pressure, cholesterol, improve coagulation and work anti-atherosclerosis.
Omega 6/N-6 acids – mainly oleic acid, linoleic acid (LA), arachidonic acid (AA) and gamma-Linolenic acid (GLA).
Oils rich in EFAs are:
- sunflower oil
- soya oil
- cottonseed oil
- corn seed oil
- linseed oil
- pumpkin seed oil
- olive oil
Especially vital and therapeutic qualities have GLA acid, which appears in primrose oil, borage oil and blackcurrant seed oil. GLA has regulatory-improving qualities in treating the following conditions:
endocrine glands functions disorders, obesity, diabetes, premenstrual syndrome,
immunological system disorders, recurring respiratory infections, chronic liver and digestive system inflammations, chronic skin diseases, such as eczema, acne, psoriasis, allergic and rheumatic diseases, arthritis,
lipid metabolism disorders, arthrosclerosis, hypertension, coronary artery disease or brain ischemia,
central nervous system disorders, children and adult hyperactivity disorder, initial treatment of multiple sclerosis.
Okay, so where are omega 7 and omega 9 fatty acids in that?
They are conditionally essential. That means, that normally you shouldn't have problems with maintaining theirs proper level. Unfortunately, we all know how onerous some medical conditions can be. For example, you can lack enzymes related to omega 7 and omega 9 fatty acids metabolism. You can ever live on without knowing it, and think that excessive body inflammation has absolutely other reasons! There can be many origins of that problem, but probably it has to do with abnormalities in the genetic code.
Healthy fatty acids in form of Omega and EFAs should be consumed cautiously, especially omega 6 and omega 9 familly. The most important is proper ratio of consumed fatty acids. Try to stick with 2:1:1 Omega 3/Omega 6/Omega 9 ratio. Estimate consumption of each fatty acids familly, and after that, try to change your diet, to improve your Omega 3 to 6 to 9 ratio, or plan supplementation, which will help you in that more easily.