What are omega-3 fatty acids?

Omega 3 fatty acids are found in many varieties of fish including salmon, halibut, sardines, albacore, trout, herring, shrimp, clams, tuna, catfish and cod. They are essential polyunsaturated fatty acids with a double bond in the third carbon position from the methyl terminal (chain end) – this position accounts for the ‘3’ in the description. You can also obtain Omega 3 from walnuts, flaxseed oil, canola oil and spinach.

What are omega-6 fatty acids?

As the name would suggest, Omega 6 fatty acids have a double bond in the sixth carbon position from the methyl group – they can be found in corn, safflower, sunflower, soybean and cottonseed oil.

What are the n-3 and n-6 fatty acids?

N3 is another name for Omega 3, while N6 is another name for Omega 6.

What are trans fatty acids?

Known as trans fats, trans fatty acids solidify liquid oils having been made through hydrogenation. If you heat an Omega 6 oil such as corn oil to a high temperature, trans fats are created. Trans fats increase the shelf life of oils and can be found in some margarines as well as vegetable shortenings, commercial pastries, fried foods, crackers, cookies and other snacks. Trans fats should not be consumed to excess as they increase ‘bad’ cholesterol or blood LDL cholesterol, while decreasing HDL or ‘good’ cholesterol and raising the risk of coronary heart disease.

CONCLUSION

Although it may not seem logical, fats are a necessary part of a healthy diet – it is important however to identify which fats are beneficial to health and which are detrimental to it. A good intake of the correct balance of omega3 to omega6 essential fatty acids is vital to keep the body healthy.

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