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

Omega-3 & omega-6 fatty acids are essential fatty acids that the body cannot produce itself and must be obtained from food.

Omega-3 fatty acids are known for their anti-inflammatory properties. They support vascular health, support the cardiovascular system, promote brain function (concentration, memory) and the nervous system. The three most important omega-3 fatty acids are:

• Alpha-linolenic acid (ALA)
• eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)

Omega-6 fatty acids can trigger inflammatory processes in the body. This applies in particular to arachidonic acid from animal foods such as fatty meat and fatty sausage. On the other hand, polyunsaturated fatty acids from cold-pressed vegetable oils such as wheat germ oil, corn oil, sunflower oil and safflower oil are positive.

In a healthy diet, the proportion of pro-inflammatory arachidonic acid (fatty meat, fatty sausage, lard) should be as low as possible and the proportion of anti-inflammatory eicosapentaenoic acid and docosahexaenoic acid (fatty sea fish, algae) as high as possible.

Genes also play a role in the conversion and metabolization of long-chain fatty acids. Variants in certain genes can therefore influence the risk of coronary heart disease and inflammatory processes.

Examples of foods rich in omega-3:

Examples of foods rich in omega-6:

Vegetarian diet

If you follow a vegetarian or vegan diet or do not eat fish for other reasons, it can be difficult to get enough anti-inflammatory eicosapentaenoic acid and docosahexaenoic acid from your diet. These two omega-3 fatty acids play an important role in brain metabolism (concentration, memory...), for healthy blood vessels, for fat metabolism and blood pressure, for the immune system and for the development and sensitivity of the sensory organs and nervous system. For vegan or vegetarian diets, we recommend supplementation with high-quality omega-3 fatty acids. Let us advise you on this.

What Does Genetics Have to Do with It?