Omega-6 Fatty Acids
While we’re
probably familiar about the importance of Omega-3 fatty acids by now, there is
another form of polyunsaturated fatty acid – or ‘good fat’, that complements
Omega-3 and is just as vital for health, which is Omega-6.
What are Omega-6 Fatty Acids?
Just like Omega-3s, Omega-6 fatty acids are essential fatty acids, which means that we need to obtain them through food intake.
Omega-6 fatty acids play a role in providing energy, stimulating skin and hair growth, maintaining bone health, regulating metabolism and have been shown to treat symptoms of chronic diseases.
At the same time, Omega-6 fatty acids produce eicosanoids which play an important role in the immune system by fighting cell damage and regulating pain. However, too much of a good thing raises a concern as excessive pro-inflammatory eicosanoids increase the risk of inflammation.
In that case, do we actually need Omega-6?
Yes,
based on the Malaysia Recommended Nutrient Intake 2017,
Omega-6 intake is recommended at 3-7% of our total energy intake.
The increased risk of inflammation associated with Omega-6 isn’t due to Omega-6 fatty itself, but rather, due to the imbalance in intake of Omega 6 & Omega-3 (the anti-inflammatory fatty acid) characterized by our diet today, which involves low intake of Omega-3 but high intake of not only Omega-6, but also saturated fat and trans fat.
Hence, consuming a balanced amount of Omega-6 and Omega-3 plays the deciding factor towards reaping the benefits of both types of fat. The recommended healthy ratios of Omega-6 to Omega-3 intake are between 1-to-1 and 4-to-1.
To put into perspective, diet of the human
hunter–gatherer population in the Paleolithic period, which included large
amounts of both Omega-6 and Omega-3 in meat, plants, fish, nuts and berries
presented a balanced ratio of 1-2:1, which made a significant contribution to
human evolution by influencing and allowing cognitive development.
In contrast, the Omega-6/Omega-3 ratio of the typical Malaysian diet today is about 10:1, while Western diets have a much higher ratio of 15:1.
Benefits of Omega-6
· Heart Health
When Omega-6 fatty acids are used to replace
saturated fat (which is usually found in red meat, butter, coconut oil and
dairy), there is a reduced risk of cardiovascular disease. Heart disease has
been the leading cause of death in Malaysia for more than a decade, due to high
prevalence of risk factors including obesity, smoking, high cholesterol, hypertension
and diabetes, which is interrelated with nutrition as well.
· Diabetes
Gamma linolenic acid, a form of Omega-6, has
been shown to reduce symptoms of nerve pain in type 1 and type 2 diabetes
patients. Furthermore, it has been shown that those who had higher levels of omega-6 fatty acid in the form of
linolenic acid were 35% less likely to develop type 2 diabetes.
How to Achieve a Balanced Ratio of Omega 6 & Omega 3
· Rotate
between different protein sources by substituting meat intake with fish, beans
and pulses, which are lower in saturated fat, but higher in Omega 3 & 6.
· In
cooking or baking, swap butter and lard (which are high in saturated fat) with
oils such as olive oil or avocado oil.
· Select
oils which are low in saturated fat, and contains a balanced amount of Omega 6
to Omega 3 ratio. Examples include:
o
Sacha inchi oil: 1: 1.3 Omega 6 to Omega 3 ratio
o
Flaxseed oil: 1: 3 Omega 6 to Omega 3 ratio
o Chia seed oil: 1: 3 Omega 6 to Omega 3 ratio
· Limit
deep fried foods, commercial baked goods, and processed foods which are high in
trans fats.
By Nutritionist
Zuanne
Anna Hoo Clinic
References :
1. Ministry of Health Malaysia.
(2017). Recommended Nutrient Intake for Malaysia. Kuala Lumpur.
2. Simopoulos AP. The importance of the ratio of omega-6/omega-3
essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79. doi:
10.1016/s0753-3322(02)00253-6. PMID: 12442909.
3. Farvid,
M. S., Ding, M., Pan, A., Sun, Q., Chiuve, S. E., Steffen, L. M., ... & Hu,
F. B. (2014). Dietary linoleic acid and risk of coronary heart disease: a
systematic review and meta-analysis of prospective cohort studies. Circulation, 130(18),
1568-1578.
4. Ministry of Health Malaysia. (2017). Clinical Practice
Guidelines on Primary & Secondary Prevention of Cardiovascular Disease 2017.
Malaysia. Retrieved from https://www.moh.gov.my/moh/resources/Penerbitan/CPG/CARDIOVASCULAR/3.pdf
5. Wu,
J. H., Marklund, M., Imamura, F., Tintle, N., Korat, A. V. A., De Goede, J.,
... & for Heart, C. (2017). Omega-6 fatty acid biomarkers and incident type
2 diabetes: pooled analysis of individual-level data for 39 740 adults from 20
prospective cohort studies. The lancet Diabetes & endocrinology, 5(12),
965-974.
