Omega 3 and Omega 6: the most important information

What are omega-3 and omega-6 fatty acids?

Omega-3 and Omega-6 are two families of polyunsaturated fatty acids that are essential to humans, and each family contains two types of fatty acids, namely:

Acids are short and have 18 carbons.
Long acids have 20 carbons.
The omega-3 and omega-6 families

In the following, the families of each species will be explained separately:

1. Omega-3 family

The omega-3 family includes all of the following:

The short alpha-linolenic acid, which is found in plants, specifically in flaxseed and oil, canola oil, walnuts, and walnut oils, and in small amounts in green leaves.
The longer DHA and EPA fatty acids are found in seafood, algae, and fatty fish, and are concentrated in seafood and omega-3-fortified eggs.
2. Omega-6 family

The Omega-6 family includes all of the following:

Short fatty acids such as linolenic acid, which is found in high concentrations in plant foods and their oils, especially: corn oil, sunflower oil and seeds, safflower oil, and sesame.
Long and important fatty acids, especially arachidonic acid, are found in foods prepared from animal sources that live on land, such as: meat, milk products, and eggs.
Benefits of Omega 3 and Omega 6 for pregnancy

Omega-3 and omega-6 fatty acids are known for their many nutritional benefits and their importance in supporting the body’s systems, especially in the early stages of life, especially that fatty acids during pregnancy and lactation help in the development, growth and strengthening of the child’s brain and are generally beneficial for infants.

It has been found that the mother's intake of fish and fish oil or supplements containing omega-3 and omega-6 fatty acids during pregnancy may help:

Preserving the pregnancy and the fetus, these acids are necessary for the implantation of the fetus in the uterine lining, and to prevent infections and rejection of the fetus by the body.
Reducing the risk of a premature baby being born.
The baby is born healthy and at a healthy weight.
Protecting women during pregnancy from preeclampsia.

It is worth noting that the uterus of a pregnant woman develops rapidly in the second trimester of pregnancy, so it is important to eat foods at that stage, which contain omega-3 acids, as they are concentrated in the brain of the fetus.

Top tips for consuming Omega 3 and Omega 6

Here are the most important tips that can be followed for an optimal and better consumption of omega-3 and omega-6 fats:

1. Consume Omega-3 and Omega-6 sources regularly

Care must be taken to include omega-3 and omega-6 sources in the diet regularly, as follows:

Eat one or two servings of fish a week, especially: salmon, mackerel, sardines, cod, tuna, halibut, mullet, and farke.
Eat eggs fortified with vitamins or minerals. A fortified egg may provide about 50% of the daily need for a pregnant and breastfeeding woman of long-chain omega-3 acids.
Get short acids from plants, such as: flaxseed, canola oil, and walnuts.
2. Take Omega 3 and Omega 6 Supplements

It is preferable to take omega-3 nutritional supplements, as a personal addition and for a short period within a certain framework. For example, nutritional supplements can be taken as part of a medical nutritional treatment for hyperlipidemia and during childbirth as well, but it is preferable to consult a nutritionist on this issue.

3. Include Omega 3 and Omega 6 for children

It is necessary to ensure that children and infants consume omega-3 on a daily basis, and it should be included in the daily nutrition menu for these age groups, and it can be included in food preparations for children.

4. Balance your intake of Omega 3 and Omega 6

Care must be taken to strike a balance in the intake of omega-3 and omega-6 sources, by increasing the consumption of oleic acid, which is one of the monounsaturated fatty acids found in olive oil.