This document discusses essential fatty acids, including omega-3, omega-6, and omega-9 fatty acids. It describes their health benefits and sources. Key points:
- Omega-3 fatty acids like ALA, EPA, and DHA cannot be made by the body and must be obtained from foods like fish, nuts, and plant oils. They help reduce heart disease risk and support brain and eye health.
- Omega-6 and omega-9 fatty acids are also essential and have anti-inflammatory effects but high omega-6 intake can increase inflammation. A balanced diet with more omega-3 and omega-6 is important.
- Sources of these fatty acids include fish, nuts, seeds, vegetable oils,
Role of Essential Fatty Acids by Sayali ParabSayali Parab
Role of Essential Fatty Acids. “Essential Fatty Acid" refers to fatty acids required for biological processes but does not include the fats that only act as fuel.
Role of Essential Fatty Acids by Sayali ParabSayali Parab
Role of Essential Fatty Acids. “Essential Fatty Acid" refers to fatty acids required for biological processes but does not include the fats that only act as fuel.
Omega -3 & Omega -6 Fatty acids and their Health EffectsZahir Khan
Omega-3 fatty acids are essential fatty acids, a class of nutrients needed for our body to function normally.
These are the fats of life which help our cells to function properly.
Omega-3 cannot be produced be our body and should be supplied through the diet
There are 3 very important types of Omega 3 acids
1.Alpha-linolenic acid (ALA)
2.Eicosapentaenoic acid (EPA)
3.Docosahexaenoic acid (DHA)
which have amazing health benefits
Omega 3 plays a major role in a number of functions in our body. Here are they:-
Relaxation and contraction of muscles
Blood clotting
Digestion
Fertility
Cell division
Growth
Movement of calcium and other substances in and out of cells.
Omega -3 & Omega -6 Fatty acids and their Health EffectsZahir Khan
Omega-3 fatty acids are essential fatty acids, a class of nutrients needed for our body to function normally.
These are the fats of life which help our cells to function properly.
Omega-3 cannot be produced be our body and should be supplied through the diet
There are 3 very important types of Omega 3 acids
1.Alpha-linolenic acid (ALA)
2.Eicosapentaenoic acid (EPA)
3.Docosahexaenoic acid (DHA)
which have amazing health benefits
Omega 3 plays a major role in a number of functions in our body. Here are they:-
Relaxation and contraction of muscles
Blood clotting
Digestion
Fertility
Cell division
Growth
Movement of calcium and other substances in and out of cells.
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Omega 3,6 & 9 Fatty AcidsOmega-3 and omega-6 fatty acids are PUFAs and omega-9 fatty acids are usually MUFAs. The omega numbers simply reference how many carbons away from the methyl end of the fatty acid chain that the first carbon-carbon double bond appears. If the double bond is three carbons away, it's called an omega-3 fatty acid.,
Omega 3 fatty acids are the most important and least understood nutrition among people. Here we try to show you a glimpse of what it is.....Read more on our blog....
Fish oil was touted to be a panacea thanks to its omega-3 content, but more and more findings suggest that it may not be an absolute champion after all. Let’s take a look at the purported health benefits of omega 3 fatty acids.
The term essential fatty acids (EFA) refers to those polyunsaturated fatty acids (PUFA) that must be provided by foods because these cannot be synthesized in the body yet are necessary for health
Omega-3 fatty acids are essential polyunsaturated fats found in fish, flaxseeds, and walnuts. They support heart health by reducing inflammation and improving cholesterol levels. Additionally, they promote brain function and development, potentially reducing depression and anxiety. These vital nutrients are crucial for overall well-being and must be obtained through diet.
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Omega -3 & omega -6 acids and their health effects.Zahir Khan
Omega-3 fatty acids are essential fatty acids, a class of nutrients needed for our body to function normally.
These are the fats of life which help our cells to function properly.
Omega-3 cannot be produced be our body and should be supplied through the diet
How you identify the fatty types you eatAhmed Wahdan
We all have our eating habits, some more or less good for our health. On fatty acids (lipids, fats), be aware that they are not equivalent. Some are in favor, others limit. If you identify those you consume regularly, you can then make a few adjustments to your highest good!
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2. Essential Fatty Acids
• The body can synthesize most of the fats it
needs from the diet. However, two essential
fatty acids, linolenic and linoleic acid, cannot
be synthesized in the body and must be
obtained from food.
3.
4.
5.
6.
7.
8.
9. Omega-3 fatty acids
• Omega-3 fatty acids are a type of
polyunsaturated fat (like omega-6), considered
an essential fatty acid because it cannot be
manufactured by the body. As a result, people
must obtain omega-3 fatty acids from foods
such as fish, nut, and plant-based oils such as
canola oil and sunflower oils.
10. Types of omega-3 fatty acids
• ALA or alpha-linolenic acid, is an 18-carbon
chain and three cis double bonds. The first
double bond is located in the n-3 position or
at the omega end of the fatty acid.
11. EPA or eicosapentaenoic acid contains a 20-
carbon chain and five cis double bonds; the
first double bond is located at the third carbon
from the omega end. Therefore, EPA also is
considered an omega-3 fatty acid.
12. • DHA or docosahexaenoic acid is a 22-carbon
chain with six cis double bonds; the first
double bond is located at the third carbon
from the omega end of the fatty acid.
13. Sources of these omega-3 fatty acids
• ALA – Canola, Soybeans, Walnuts, and
Flaxseed
• EPA – Oily fishes such as Cod Liver, Herring,
Mackerel, Salmon, and Sardines
• DHA – Oily fishes such as Cod Liver, Herring,
Mackerel, Salmon, and Sardines, and also are
produced from algal fermentation
14.
15.
16.
17.
18.
19.
20. Health benefits of omega-3s
• Omega-3 fatty acids correct imbalances in
modern diets that lead to health problems.
Eating foods rich in
• omega-3 fatty aids can help lower the risk of
chronic diseases such as:
21.
22.
23.
24. • Heart disease
• Stroke
• Cancer
• Lower LDL or “bad” cholesterol
• Studies show that diets high in amounts of
EPA and DHA help with brain and eye
development,
• Help to prevent Alzheimer’s disease.
25. • ALA – Studies show a diet high in ALA helps
reduce heart disease and stroke by the
following mechanisms:
• Reducing cholesterol and triglyceride levels
• Enhancing the elasticity of blood vessels
• Preventing the build-up of harmful fat
deposits in the arteries.
26. • A 10-year study correlated increased intakes
of DHA/EPA as consumed by various
population sectors with relative risk of heart
related deaths.
27.
28. • Those who increased consumption of
DHA/EPA up to 664 mg/day were associated
with an approximate 40 percent reduction in
cardiovascular disease and a significant
reduction in all-cause mortality.3
• All infant formula is now supplemented with
DHA.
29.
30.
31. Omega-6 fatty acids
• Omega-6 fatty acid is also a polyunsaturated
fat, essential for human health because it
cannot be made in the body. For this reason,
people must obtain omega-6 fatty acids by
consuming foods such as meat,
• poultry, and eggs as well as nut and plant-
based oils such as canola and sunflower oils.
32. Types of omega-6 fatty acids
• LA or linolenic acid is an unsaturated omega-6
fatty acid. Chemically, it is an 18-carbon chain.
The first double bond is located at the sixth
carbon from the omega end of the fatty acid.
33. • AA or Arachidonic acid is a 20-carbon chain.
Its first double bond is located at the sixth
carbon from the omega end of the fatty acid.
34. Sources of omega-6 fatty acids
• LA – Soybean oil, Corn oil, Safflower Oil,
Sunflower Oil … Peanut Oil, Cottonseed oil,
and Rice Bran Oil
• AA – Peanut Oil, Meat, Eggs, and Dairy
Products
35. Benefits of omega-6 fatty acids
• Most omega-6 fatty acids are consumed in the
diet from vegetable oils such as linoleic acid.
Excessive amounts of linoleic acid can
contribute to inflammation and result in heart
disease, cancer, asthma, arthritis, and
depression.
36. • Omega-3 and Omega-6 fatty acids: Striking the
Balance
• By finding a balance between omega-3 and
omega-6 fatty acids in the diet, both
substances can work together to promote
health.
37. • A healthy diet should consist of roughly two
to four times more omega-6 fatty acids than
omega-3 fatty acids.
38. • A typical North American diet may contain 11
to 30 times more omega-6 fatty acids than
omega-3 fatty acids, contributing to the rising
rate of inflammatory disorders in the United
States.
39.
40.
41. Omega-9 fatty acids
• Omega-9 fatty acids are from a family of
unsaturated fats that commonly are found in
vegetable and animal fats.
42. • This monounsaturated fat is described as
omega-9 because the double bond is in the
ninth position from the omega end. These
fatty acids are also known as oleic acids can
often be found in canola, sunflower, olive, and
nut oils.
43. • Unlike omega-3 and omega-6 fatty acids,
omega-9 fatty acids are produced by the body,
but are also beneficial when they are obtained
in food.
44. Types of omega-9 fatty acids
• Oleic acid is a main component of canola oil,
sunflower oil, olive oil, and other
monounsaturated fats, many of which are
used as a solution for reducing bad fats in
cooking oils.
45. Sources of omega-9 fatty acids
• Oleic acid
• Canola oil
• Sunflower Oil
• Almonds oils for
46. Health benefits of omega-9 fatty acids
• Research has shown that omega-9 fatty acids,
commonly referred to as monounsaturated
fatty acids, can help reduce the risk of
cardiovascular disease and stroke.
47. Mechanism of action
• Because omega-9 fatty acids have been shown
to increase HDL (“good”) cholesterol and
decrease LDL (“bad”) cholesterol, they help
eliminate plaque buildup in the arteries,
which causes heart attack and stroke.
48. Safety of essential fatty acids
• Essential fatty acids are extremely safe
especially if taken from plant sources
49. • There has been publicity about chemicals that
may be harmful in some types of fish.
• Shark, swordfish and marlin may contain
concentrated sources of mercury that may be
harmful to the developing baby’s nervous
system and so should be avoided by women
who are pregnant or planning a baby, and by
all children under 16 years.
50.
51. All other adults, including breastfeeding women,
should eat no more than one portion of these
particular fish a week.
• Women past childbearing age or not intending
to have children, men and boys can eat up to
four portions of all other oily fish a week.
52. • Women who are pregnant or breastfeeding, or
likely to become pregnant, and girls who may
become pregnant in the future, can safely
have up to two portions of oily fish a week.
53. What if I don’t like/eat fish?
• People who do not eat fish can get omega-3
from the following foods: nuts and seeds e.g.
walnuts and pumpkin seeds; vegetable oils
e.g. rapeseed and linseed; soya and soya
products e.g. beans, milk and tofu; and green
leafy vegetables.
54. • Omega-3 enriched foods Some foods have
omega-3 added to them and can be useful
sources, especially for vegetarians and
55. • others who avoid fish. However these tend to
be small amounts but do include eggs and
some brands of milk, yoghurt, bread and
spreads. These foods may help to increase
omega-3 intake.
• Supplements It is best to try and get omega-3
from foods but the following advice may be
helpful if you find this difficult and wish to
take a supplement:
56. Look for omega-3 oil rather than fish liver oil
• Check the vitamin A content -The Scientific
Advisory Committee on Nutrition (SACN)
advises that if you take supplements
containing vitamin A, you should not have
more than a total of 1.5mg (1500ug) a day
from food and supplements combined