Fats, although scary for many people because they are high in calories, are essential to our lives! However, we must be able to distinguish the types of fatty acids that support our health (e.g. Omega-3) from those that seem neutral or even harmful (e.g. trans fats). From the article you will learn which fatty acids are important for maintaining health, how much to consume and where to find them.

What functions do fats play in our body?

According to the guidelines for the Polish population, we should consume about 20-35% of energy from fats . In practice, it is usually just over 30%, i.e. on a diet of 2,000 kilocalories, almost 700 kcal will come from fat - this is really a lot, so it is worth making an effort to choose valuable sources of the macronutrient in question.

When it comes to the functions of fats, we consider them especially in the context of the benefits of using Omega-3 fatty acids. Those that we should limit to the necessary minimum are saturated and trans fatty acids , which can be found in confectionery, fast food and ultra-processed products. Returning to the benefits and the mentioned Omega-3 fatty acids, their action in the body is multidirectional and includes [1]:

• influence on appropriate development in the prenatal period,

• structural role (building blocks) as components of phospholipids of cell membranes,

• influence on the maturation of the nervous system in infants and young children,

• participation in the prevention and treatment of type 2 diabetes or cardiovascular diseases,

• anti-inflammatory and antioxidant effects,

• anti-neurodegenerative effect,

• influence on bone mineral density and skeletal muscle metabolism…

And I could go on and on, because there are plenty of these functions, but for now remember that:

• fats are essential in our diet and should constitute 20-35% of the diet,

• saturated and trans fatty acids should be limited to the necessary minimum,

• Omega-3 fatty acids have the greatest health potential.

However, let's go a little deeper into the analysis and discuss in more detail the fatty acids from the Omega family, but not only -3, but also -6 and -9. Further in the article you will read about the following issues :

• omega 3 6 9 acids - what does each type of acid help with,

• omega 3 6 9 acid - for what to increase the doses and in which diseases specific acids can be used,

• omega 3 6 9 acids - properties of individual acids (e.g. eicosapentaenoic acid and docosahexaenoic acid).

Let me remind you that the eatyx offer includes products in which you will find the addition of these extremely important Omega-3 fatty acids, so do not hesitate, take a look at the offer and choose something for yourself, e.g.:

• eatyx COMPLETE LIQUID MEAL CHOCOLATE (LARGE PACKAGING),

• eatyx COMPLETE VANILLA MEAL (LARGE PACKAGE),

• eatyx COMPLETE HOT MEAL GREAT WITH MUSHROOMS.

Omega-9 acids

We will start with them because they are rather neutral for our health. Omega-9 fatty acids are a group of mono- or polyunsaturated fatty acids which, unlike Omega-3 and -6, are not considered essential. The most popular acids include oleic, erucic and elaidic acid, with oleic acid being the most represented in scientific research [2].

Products rich in Omega-9 include saffron, sunflower seeds, macadamia nuts, hazelnuts, olive oil, soybean oil, almond butter, avocado and rapeseed oil [2]. The impact of these monounsaturated fatty acids on human health has not been clearly established and therefore no specific demand for them has been established. It is assumed that they should constitute +/- 15% of energy, but this results from the established standards for polyunsaturated, saturated and trans fatty acids, not necessarily from the specific values ​​​​adopted for monounsaturated fatty acids.

Let's summarize Omega-9 acids - where to find them and what effect do they have on health? Remember that they are not necessary for us (they seem rather neutral) and no specific consumption standards have been established for them, but we should not overdo it with polyunsaturated fatty acids and at the same time minimize the consumption of saturated and trans fatty acids, and the gap should be filled by unsaturated (monounsaturated) fatty acids. Omega-9 can be found in sunflower seeds, nuts and some vegetable oils.

Omega-6 acids

Omega-6 fatty acids are much more interesting than the Omega-9 fatty acids discussed above! Omega-6 fatty acids are essential, polyunsaturated fatty acids , which include, among others: gammalinolenic, arachidonic or linoleic acid (LA). Remember this last one, because it is crucial for us! Numerous studies have shown a beneficial relationship between LA consumption and LDL cholesterol [3], which is a strong predictor of the development of cardiovascular diseases! Put simply, getting essential linoleic acid can positively impact your heart health.

According to the guidelines for the Polish population, linoleic acid in the diet should constitute 4% of daily energy . To make it easier: a 2000 kcal diet should include +/- 9 g of LA per day. The sources of linoleic acid include mainly vegetable oils, including grape seed oil, sunflower oil, soybean oil, corn oil, rapeseed oil, but also walnuts, peanuts and almonds .

When it comes to Omega-6 fatty acids, properties and their uses, remember the beneficial effect of linoleic acid, which is important for us in the context of heart health, and products rich in it should permanently appear in your menu in quantities that meet the above-mentioned needs. .

Omega 3 - what does it do?

Don't know what omega 3 is? I'm in a hurry to answer! Omega-3 fatty acids are extremely beneficial for our hearts, but also the brain, bones and muscles! These are compounds whose effects are being discovered better and better, and each year we learn about new benefits of their consumption. Omega-3 fatty acids are essential, polyunsaturated fatty acids, of which eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) seem to be particularly important . These acids can be found mainly in sea fish and algae , but in practice the average Pole can (and does) get EPA and DHA from fatty sea fish or supplementation.

According to the guidelines for the Polish population, we should consume at least 250 mg/day of EPA+DHA fatty acids. We can provide this amount by supplementation or by eating at least 2 portions of fatty fish a week (e.g. salmon or mackerel). Basically, there is no major difference whether you choose supplementation or providing it with your diet, but a certain advantage of consuming fish is the fact that in addition to providing fatty acids, you also add many other vitamins, minerals and high-quality protein.

I would like to immediately touch on the aspect of potential fish contamination . There are certain species (mainly Baltic fish) that can be potentially dangerous even in small quantities, but scientific research clearly shows that the health benefits of fish consumption outweigh the potential danger and we should definitely include it in our diet permanently.

Remember at the beginning of the article I listed a number of benefits of adequate consumption of Omega-3 fatty acids? If you are a healthy person, 250 mg/day of EPA+DHA acids is enough for these benefits, but there are certain situations in which it is worth increasing this number . The table below shows the benefits of omega 3 in increased doses!

When it comes to omega-3 6 9, the side effects are probably not terrible, but let's focus on O-3 in this context. The European Food Safety Authority (EFSA) indicates that the additional supply of EPA+DHA acids up to 5 g/day does not raise safety concerns in adults [10], however, in the group of elderly patients with cardiovascular diseases or risk, it is reported increased risk of atrial fibrillation [11] - if you belong to this group, be sure to consult your doctor before starting supplementation and analyze all the "pros" and "cons" together.

In the context of Omega-3, remember that :

• EPA+DHA fatty acids are extremely important for maintaining health and you must provide them with your diet or supplementation in an amount of at least 250 mg/day,

• in the specific cases mentioned above, increasing the dose of Omega-3 brings additional benefits,

• In general, additional supplementation is safe, but there are certain groups of people who need to be careful - if you belong to this group, be sure to consult your doctor before taking supplementation.

Summary

I hope that in the article I have clarified the functions of omega 3, 6, 9 fatty acids. In the context of Omega 3, 6, 9 fatty acids, EPA+DHA (from the O-3 family) and linoleic acid (from the O-3 family) are particularly important. O-6). Introduce the products (or supplements) that I mentioned in the article into your diet and your health will thank you for it! If a friend or acquaintance asks you "what is Omega-3?", "What does it do for our health?", be sure to send them this article so that they can increase their awareness of how they can take care of themselves by increasing the supply of Omega-3. The properties of these acids are so multi-faceted that they will help the vast majority of the population improve their health! If you need to support your diet with omega 3 6 9 acids (especially -3), I would like to remind you about the eatyx meal offer!

Literature

1. Jarosz et al. Nutrition standards for the Polish population and their application
2. Farag MA, Gad MZ. Omega-9 fatty acids: potential roles in inflammation and cancer management. J Genet Eng Biotechnol. 2022 Mar 16;20(1):48. doi:10.1186/s43141-022-00329-0. PMID: 35294666; PMCID: PMC8927560.
3. Derakhshande-Rishehri SM, Mansourian M, Kelishadi R, Heidari-Beni M. Association of foods enriched in conjugated linoleic acid (CLA) and CLA supplements with lipid profile in human studies: a systematic review and meta-analysis. Public Health Nutr. 2015 Aug;18(11):2041-54. doi: 10.1017/S1368980014002262. Epub 2014 Nov 7. PMID: 25379623; PMCID: PMC10271550.
4. Norouziasl R, Zeraattalab-Motlagh S, Jayedi A, Shab-Bidar S. Efficacy and safety of n-3 fatty acids supplementation on depression: a systematic review and dose-response meta-analysis of randomized controlled trials. Br J Nutr. 2024 Feb 28;131(4):658-671. doi: 10.1017/S0007114523002052. Epub 2023 Sep 20. PMID: 37726108.
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6. https://www.ptgin.pl/sites/scm/files/2022-01/07.2020%20-%20Reprezentacje%20Polskiego%20Towarzystwa%20Ginekolog%C3%B3w%20i%20Po%C5%82o%C5%BCnik%C3 %B3w%20applies to%C4%85ce%20supplementation%20u%20women%20ci%C4%99%C5%BCarnych_0.pdf
7. Tomczyk M, Heileson JL, Babiarz M, Calder PC. Athletes Can Benefit from Increased Intake of EPA and DHA-Evaluating the Evidence. Nutrients. 2023 Nov 26;15(23):4925. doi: 10.3390/nu15234925. PMID: 38068783; PMCID: PMC10708277.
8. Yang K, Zeng L, Bao T, Ge J. Effectiveness of Omega-3 fatty acid for polycystic ovary syndrome: a systematic review and meta-analysis. Reprod Biol Endocrinol. 2018 Mar 27;16(1):27. doi: 10.1186/s12958-018-0346-x. PMID: 29580250; PMCID: PMC5870911.
9. Wei BZ, Li L, Dong CW, Tan CC; Alzheimer's Disease Neuroimaging Initiative; Xu W. The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers. Am J Clin Nutr. 2023 Jun;117(6):1096-1109. doi: 10.1016/j.ajcnut.2023.04.001. Epub 2023 Apr 5. PMID: 37028557; PMCID: PMC10447496.
10. https://www.efsa.europa.eu/en/efsajournal/pub/2815
11. Gencer B, Djousse L, Al-Ramady OT, Cook NR, Manson JE, Albert CM. Effect of Long-Term Marine ɷ-3 Fatty Acids Supplementation on the Risk of Atrial Fibrillation in Randomized Controlled Trials of Cardiovascular Outcomes: A Systematic Review and Meta-Analysis. Circulation. 2021 Dec 21;144(25):1981-1990. doi: 10.1161/CIRCULATIONAHA.121.055654. Epub 2021 Oct 6. PMID: 34612056; PMCID: PMC9109217.