![]() Research suggests that GLA and DGLA may have some health benefits. When consumed, much of it is converted to another fatty acid called dihomo-gamma-linolenic acid (DGLA). Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in certain oils, such as: Some omega-6 fatty acids have shown benefits in treating symptoms of chronic disease. However, when the body produces too many, they can increase the risk of inflammation and inflammatory disease ( 29).Ī healthy ratio of omega-6 to omega-3 fatty acids appears to be between 1-to-1 and 4-to-1 ( 30, 31), but studies suggest that people who follow a typical Western diet may consume a ratio of between 15-to-1 and almost 17-to-1 ( 32). Pro-inflammatory eicosanoids play a key role in the immune system. However, the eicosanoids that AA produces are more pro-inflammatory ( 27, 28). The most common omega-6 fat is linoleic acid, which the body can convert to longer omega-6 fats such as arachidonic acid (AA) ( 26). Omega-6 fatty acids are also essential, so you need to obtain them from your diet. However, the last double bond is six carbons from the omega end of the fatty acid molecule. Like omega-3s, omega-6 fatty acids are polyunsaturated fatty acids. ![]() ![]() They have important benefits for your heart, brain, and metabolism. Omega-3 fats are essential fats that you must get from your diet. Omega-3 fats may help manage inflammation that occurs with some chronic diseases ( 22, 23).Ī low intake of omega-3 fatty acids compared with omega-6s may contribute to inflammation and chronic diseases, such as rheumatoid arthritis, diabetes, atherosclerosis, and heart failure ( 24, 25). Omega-3s support brain development in a fetus ( 20, 21). Initial research suggests that consuming omega-3s may help decrease the amount of fat in your liver ( 17, 18, 19). Omega-3 fats may help people manage their weight and waist circumference but more studies are needed ( 15, 16). However, more research is needed ( 12, 13, 14). Omega-3 supplements may help manage or prevent depression, Parkinson’s disease, and psychosis in those at risk. Omega-3 fatty acids may help manage cholesterol, triglyceride, and blood pressure levels ( 6, 7, 8, 9, 10, 11). They also have other important functions, including: Omega-3 fats are a crucial part of human cell membranes. ALA appears to benefit the heart, immune system, and nervous system ( 5). Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient.Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and contributes to brain development and function ( 4).EPA may also help reduce symptoms of depression ( 2, 3). Eicosapentaenoic acid (EPA): This 20-carbon fatty acid’s main function is to produce chemicals called eicosanoids, which help reduce inflammation.There are many types of omega-3 fats, which differ based on their chemical shape and size. The American Heart Association (AHA) recommends eating at least two portions of fish per week, particularly oily fish, which is rich in omega-3 fatty acids ( 1). Since the human body can’t produce omega-3s, these fats are referred to as “essential fats,” meaning that you have to get them from your diet. “Omega-3” refers to the position of the final double bond in the chemical structure, which is three carbon atoms from the “omega,” or tail end of the molecular chain. Together they mean that omega-3 fatty acids have many double bonds. The term “polyunsaturated” refers to their chemical structure, as “poly” means many and “unsaturated” refers to double bonds. Omega-3 fatty acids are polyunsaturated fats, a type of fat your body can’t make.
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