John Myers
Omega-3 fatty acids are mentioned far more frequently in connection with a healthy diet than omega-6 fatty acids. Some of these are just as essential for the body. It is important to take in the unsaturated fatty acids in the right ratio.
What are omega-6 fatty acids?
Omega-6 fatty acids, like omega-3 and omega-9 fatty acids, are among the unsaturated fatty acids that are considered healthy fatty acids. They differ in their chemical structure and are in turn divided into individual fatty acids – eleven omega-6 fatty acids are currently known. Some are essential for the body: the organism cannot produce them itself and they have to be ingested with food. These include linoleic acid and gamma-linolenic acid, which are mainly found in vegetable cooking oils.
This is the role played by omega-6 fatty acids in health
In contrast to saturated fatty acids, which are mainly found in animal foods, omega-3 and omega-6 fatty acids are considered beneficial for health. The German Society for Nutrition (DGE) therefore recommends using vegetable oils as the main source of fat intake. By the way, you can make flavored oils yourself, it’s very easy. The nutrition experts also advise incorporating fatty fish such as salmon, herring, and mackerel into the diet – they are often on the ingredient list of omega-3 recipes.
According to current scientific knowledge, reducing the proportion of saturated fatty acids in the diet in favor of unsaturated fatty acids can reduce the risk of diabetes and heart disease. When consuming omega-3 and omega-6 fatty acids, however, the right ratio is important. According to the DGE, it should be 1:5.
It depends on the fatty acid ratio
The ratio of the fatty acids to one another is important because they influence each other when they are absorbed by the organism. An excess of linoleic acid, for example, reduces the utilization of the “good” alpha-linolenic acid, which is one of the omega-3 fatty acids. This in turn can promote undesirable processes such as inflammation in the body. The DGE has therefore published an intake recommendation for the two essential fatty acids. Accordingly, the proportion of the omega-6 fatty acid linoleic acid in the daily energy should be 2.5 percent, the proportion of alpha-linolenic acid 0.5 percent. If you don’t want to do the math and study nutrient tables, it’s best to follow the general tips for a balanced diet. Supplemented by sufficient exercise, you can do a lot for your health in this way.
