Omega 3 6 9, do you really know all about Omega?
Like carbohydrates and proteins, lipids are energy nutrients, essential for the proper functioning of our body. These fats are important at many levels:
- Energy storage
- Major constituents of membranes and the nervous system
- They are the source of important molecules such as hormones
- Contribute to our intake of essential fatty acids that the body can’t synthesise
Today, it is clear that we all consume enough fat! But the question that now arises is about the quality of these fats.
Fatty acids
Fatty acids are the main molecules that constitute fats or lipids. There are different types of fatty acids in the lipid family:
- Saturated
- Monounsaturated
- Polyunsaturated
Saturated fatty acids are present in many meat and dairy products such as cheese, prepared foods, butter, etc. Our consumption of saturated fats is much too high today. It is important to limit our intake of saturated fatty acids, because in excess, they considerably increase the risk of cardiovascular disease.
Omega-9 belongs to the family of monounsaturated fatty acids, which are found exclusively in olive oil and sunflower oil.
Omega-3 and Omega-6 belong to the family of polyunsaturated fatty acids. Omega-6 is very present in our diet. We consume them through sunflower oil, palm oil, they are also very present in red meat and in a more general way in ultra transformed food.
Omega-3 is essential for good cardiovascular, vision and cognitive function. ALA is present in some vegetable oils such as flax, camelina and rapeseed.
EPA & DHA are found in fish lipids, initially from marine microalgae or phytoplankton, which are the primary producers at the start of the food chain. It is also interesting to know that the human body is capable of synthesising EPA and then DHA from ALA. However, as the conversion rate of EPA and DHA is very low (3 to 5% maximum), it is important to have a diet rich in oily fish or to take Omega-3 supplements.
Warning point
The ratio recommended by the scientific community is 5ω6 for 3ω3 however the studies show that the Western populations (and more largely the world population) present an unbalanced ratio in favour of Omega-6 (15ω6 for 3ω3). This imbalance can lead to inflammatory pathologies and the development of cardiovascular diseases.
| Omega-9 | Oméga-6 | Oméga-3 |
| Oleic acid C18:1 n-9 | Linoleic acid LA C18:2 n-6 | a-Linolenic acid ALA C18:3 n-3 |
| Gamma-Linoleic Acid GLA C18:3 n6 | Stearidonic acid SDA C18:4 n-3 | |
| Arachidonic acid ARA C20:4 n-6 | Eicosapentaenoic acid EPA C20:5 n-3 | |
| Docosapentaenoic acid DPA C22:5 n-3 | ||
| Docosahexaenoic acid DHA C22:6 n-3 |