What is the difference between omega 3 and omega 6?

Omega 3 and Omega 6 are both groups of polyunsaturated fatty acids and are part of the cell membrane. You must have heard a lot about the benefits of Omega 3, but Omega 6 is usually paid less attention. If you want to know the difference between Omega 3 and Omega 6, stay with us until the end of this article.

What is Omega 3?

Omega-3 fats are healthy unsaturated fats that are essential fatty acids. Since the human body is not able to produce omega-3 fatty acids, it must be supplied to the body through the consumption of sources rich in omega-3. There are three main types of omega-3 fatty acids:

• ALA (alpha linolenic acid)
• DHA (docosahexaenoic acid)
• EPA (eicosapentaenoic acid)

Omega-3 fats play a role in the development of the brain, nerves and eyes of babies. These fats help maintain the health of the immune system and reduce the risk of heart disease in adults.

What is Omega 6?

Before we explain the difference between omega 3 and omega 6, it is better to get to know more about omega 6. Omega-6 fats are also among the healthy unsaturated fats that we need to get to our body by eating food. There are 4 types of omega 6 fats:

• LA (linoleic acid)
• ARA (arachidonic acid)
• GLA (Gamma Linoleic)
• CLA (conjugated linoleic acid)

Omega-6 fats play an important role in regulating genes and promoting immune health and blood clotting. These fats can also help reduce the symptoms of rheumatoid arthritis and dermatitis. Of course, more research is needed on the health benefits of omega-6.

The difference between omega 3 and omega 6

We can examine the difference between omega-3 and omega-6 in several ways:

Structure

The main difference between these two fatty acids is in their structure. Omega-3 fatty acids have a carbon-carbon double bond, which is located in the third bond from the methyl (CH3) end of the omega-3 position. But omega-6 fatty acids have a double bond at the omega-6 position, which is the sixth bond from the methyl end.

The difference between omega 3 and omega 6 in terms of performance

The difference between omega 3 and omega 6 can also be evaluated according to their performance. Omega-3 fatty acids greatly reduce the risk of cardiovascular disease and help regulate chemicals in the brain so that mood is normal. These fats are needed for the growth and development of the brain and play a major role in the visual system.

Omega 6 fatty acids are also important in brain function and normal growth and development and reduce the risk of heart diseases. These fats help the cholesterol level in the body to be normal and reduce the risk of cancer.

Cell membrane

One difference between omega-3 and omega-6 is their role in the cell membrane. Omega-6 fats enter the cell membrane in a part of the brain and are actually a group of different types of brain cells. While omega-3 fatty acids go to another part of the cell membrane and have another function.

The difference between omega 3 and omega 6 in terms of sources

Omega-3 fatty acids are mostly found in fatty fish such as salmon, sardines and anchovies. You can also find omega-3 in seaweed, nuts and seeds such as chia seeds, flax seeds, walnuts, beans, soybeans, pumpkin seeds, etc.

Omega-6 fats are mainly found in vegetable oils such as corn, palm fruit, primrose, soybean. Safflower oil and sunflower seeds, fish, eggs, cereals, wholemeal bread, nuts, etc. are also rich sources of omega-6. Therefore, sources of omega-3 and omega-6 are mainly different.

The lack of omega 3 in the body can be solved by taking pills or supplements containing omega 3. You can also find Omega 6 in some food supplements such as Omega Paradox gelatin capsules.

One difference between omega-3 and omega-6 is that omega-3 can fight inflammation in the body, but omega-6 can cause inflammation in the body.

Is omega 3 or omega 6 better?

We have explained the difference between Omega 3 and Omega 6. Both omega-3 and omega-6 are necessary for the health of the body, but omega-3 should be used in greater amounts than omega-6. People usually get 10 times more omega-6 than omega-3 in their diet. Therefore, it is necessary to pay more attention to providing adequate levels of omega-3 in the body. The balance between these two fatty acids is important for maintaining health and reduces the risk of many chronic diseases.

Is omega 6 harmful to the body?

No; Adequate levels of omega-6 are essential for the body. Most people usually have enough omega-6 in their body. If the level of omega-6 fatty acids in the body becomes more than normal, it may cause complications. Including: increased body inflammation, increased blood pressure and blood clotting that may lead to a heart attack.

Daily consumption of omega 3 and omega 6

People are advised to use fatty fish in their meals 2-3 times a week to avoid omega-3 deficiency. In general, at least 500-250 mg of EPA and DHA per day is recommended for adults. If you eat about 300 grams of fish per week, this amount of omega-3 will be supplied to your body.

The recommended amount of omega-6 is 17 grams per day for adult men and 12 grams per day for adult women. Omega 6 is usually easily supplied to the body by eating food every day. This is why omega-3 supplements are much more common than omega-6 supplements.

The difference between omega 3, omega 6 and omega 9

Omega 3 and Omega 6 are essential fatty acids. This means that the human body needs them for growth and development, but is not able to produce them. But omega-9 is not considered as an essential fatty acid because the human body has the ability to produce it. But omega-3 is produced in the body only if the levels of omega-3 and omega-6 in the body are sufficient.

final word

The difference between omega 3 and omega 6 is their structure, cell membrane, function and sources. Both of these fatty acids are essential for the proper functioning of the body. But the amount of omega-3 consumption in the diet should be paid more attention than omega-6, because most people do not face omega-6 deficiency, but omega-3 deficiency is common.

High levels of omega-6 in the body can cause inflammation, but the right amount of omega-3 is considered chronic anti-inflammatory in the body. Omega 3 and Omega 6 both have different types. The main omega 6 fatty acids Linoleic acidarachidonic acid and gamma linoleic acid.