Can you tell your omega-3 from your omega 6 and 9?

Fatty acids, including omega-3, omega-6 and omega-9, are building blocks of fats. In our body they help build healthy cell membranes, and omega-p3 and omega-6 fatty acids help regulate blood clotting, blood pressure, immune function and inflammation. The three main types of fatty acids – saturated, monounsaturated and poly-unsaturated – have different chemical structures, which affect their solidity at room temperature. Firm butter is rich in saturates; fluid pumpkin seed oil is rich in polyunsaturates.

Dietary essentials

There are only two essential fatty acids – linoleic acid (an omega-6) and alpha-linolenic acid (an omega-3). The body can’t make these, but they are vital for life so must be obtained from food. The omega –3 fatty acids that hit the headlines most often are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They may also be referred to as “long chain” omega 3’s. They can be made from the omega 3 fatty acid alpha-linolenic acid, but our bodies aren’t efficient at doing this, so we need to get EPA and DHA from our diet.

Redress the balance

UK surveys show we are getting plenty of omega 6 in our diet and not enough omega 3. This is mostly due to our abundant omega-6 sources, including polyunsaturated spreads, white bread, biscuits, cakes, chips and processed meats. In fact it is the balance of omega-3 and omega-6 that is vital for good health. For example, too much omega-6 and too little omega-3 could mean cells, including brain cells, don’t work as well as they could. The table below lists foods you should try to eat more of.

OMEGA-6 Alpha-linolenic acid	OMEGA-3 EPA and DHA	OMEGA-9 Monounsaturated

Linseed (flax),walnut & hemp oil Linseeds (flax), pumpkin & hemp seeds Wheat-germ Walnuts Tofu Green leafy vegetables Organic milk	Crab Oily fish like canned, smoked or fresh mackerel, salmon, sardines, trout or pilchards Fresh tuna only EPA/DHA enriched foods such as milk, cheese, eggs, yogurt, probiotic drinks & bread Fish oil & vegetarian versions of algae.	Olive oil & olive oil based spreads Rapeseed oil Vegetable oil Advocados Peanuts, almonds, hazelnuts & pecan nuts

What you can do

Aim to eat at least two (140g) portions of fish each week, with one being oily fish (see table)
Swap omega-6 rich spreads and oils, such as sunflower or corn oil, for omega-9 rich olive and rapeseed oil (but use sparingly to limit fat intake).
Eat lots of green, leafy veg.
Build in a small handful of nuts and seeds on most days.
Consider omega-3 enriched foods or supplements if you don’t eat oily fish. Check supplement labels for the recommended daily intake of 450mg EPA/DHA (combined).

How much oily fish should you eat?

Interestingly, countries where more fish is eaten have lower rates of mental health disorders. However, because oily fish can contain small amounts of pollutants, the Foods Standards Agency has advised on the following maximum weekly intakes:

2 x 140g Portions of Oily Fish
Girls and women wishing to become pregnant; those who are pregnant or breast feeding

4 x 140g Portions of Oily Fish
All other women; men and boys