Although many people are scared of fats because they are high in calories, they are essential for our lives! However, we must be able to distinguish between fatty acids that support our health (e.g., Omega-3) and 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 perform in our body?

According to the guidelines for the Polish population, we should obtain approximately 20-35% of our energy from fats. In practice, this is most often slightly over 30%, meaning that on a 2000-kilocalorie diet, almost 700 kcal will come from fat – this is a significant amount, so it is worth making an effort to choose valuable sources of this macronutrient.

Regarding the functions of fats, we particularly consider them in the context of the benefits derived from the use of Omega-3 fatty acids. Those that we should limit to an absolute minimum are saturated and trans fatty acids, which can be found in confectionery products, fast food, and ultra-processed foods. Returning to the benefits and the aforementioned Omega-3 fatty acids, their action in the body is multi-directional and includes [1]:

• influence on proper prenatal development,

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

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

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

• anti-inflammatory and antioxidant effects,

• antineurodegenerative effects,

• influence on bone mineral density and skeletal muscle metabolism…

And I could go on and on, as there are many 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 an absolute minimum,

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

Let's delve a bit deeper into the analysis and discuss the Omega family fatty acids more thoroughly, not just -3, but also -6 and -9. In the further part of the article, you will read about the following issues:

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

• omega 3 6 9 acid - when to increase doses and in which diseases specific acids may be used,

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

Let me remind you that eatyx offers products that contain these extremely important Omega-3 fatty acids, so don't hesitate, check out the offer and choose something for yourself, e.g.:

• eatyx COMPLETE LIQUID MEAL CHOCOLATE (LARGE PACK),

Omega-9 Acids

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

Products rich in Omega-9 include safflower, sunflower, macadamia nuts, hazelnuts, olive oil, soybean oil, almond butter, as well as avocado and rapeseed oil [2]. The impact of these monounsaturated fatty acids on human health has not been definitively established, and therefore, no specific dietary requirements have been set for them. It is assumed that they should constitute +/- 15% of energy, but this is more a result of established norms for polyunsaturated, saturated, and trans fatty acids, not necessarily specific values adopted for monounsaturated ones.

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

Omega-6 Acids

Omega-6 fatty acids are much more interesting than the Omega-9 acids discussed above! Omega-6 fatty acids are essential, polyunsaturated fatty acids, which include gamma-linolenic acid, arachidonic acid, and linoleic acid (LA). Remember the latter, as it is crucial for us! Numerous studies have shown a beneficial relationship between LA intake and LDL cholesterol levels [3], which is a strong predictor of cardiovascular disease! More simply put - providing 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 contain +/- 9 g of LA per day. Sources of linoleic acid primarily include vegetable oils, including grape seed oil, sunflower oil, soybean oil, corn oil, rapeseed oil, as well as walnuts, peanuts, and almonds.

Regarding Omega-6 fatty acids, their properties and application, remember the beneficial effect of linoleic acid, which is important for heart health, and products rich in it should become a permanent part of your diet in amounts that satisfy the aforementioned requirements.

What does Omega 3 do?

Don't know what omega 3 is? I'm here to tell you! Omega-3 fatty acids are extremely beneficial for our hearts, as well as our brains, bones, and muscles! These are compounds whose action we are discovering more and more, and year after year we learn about new benefits derived from their consumption. Omega-3 fatty acids are essential, polyunsaturated fatty acids, of which eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) seem particularly important. These acids are mainly found in marine fish and algae, but in practice, the average Pole can obtain (and does obtain) EPA and DHA from fatty marine 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 ensure this amount through supplementation or by consuming at least 2 portions of fatty fish per week (e.g., salmon or mackerel). Generally, there is no significant difference whether you choose supplementation or dietary intake. However, an advantage of consuming fish is that, in addition to fatty acids, you also provide many other vitamins, minerals, and complete protein.

I would also like to address the issue of potential fish contamination. There are certain species (mainly Baltic fish) that, even in small quantities, can be potentially dangerous. However, scientific studies clearly indicate that the health benefits of consuming fish outweigh the potential risks, and we should definitely include them in our diet permanently.

Do you remember how at the beginning of the article I listed a number of benefits resulting from adequate intake of Omega-3 fatty acids? If you are a healthy person, the mentioned 250 mg/day of EPA+DHA is sufficient for these benefits, but there are certain situations where it is worth increasing this number. The table below shows what increased doses of omega 3 are helpful for!

As for omega-3 6 9, side effects are not usually a concern, but let's focus on O-3 in this context. The European Food Safety Authority (EFSA) indicates that an additional intake of EPA+DHA 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, there is an increased risk of atrial fibrillation [11] - if you belong to this group, you must consult your doctor before introducing supplementation and discuss 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 through diet or supplementation in an amount of at least 250 mg/day,

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

• generally, additional supplementation is safe, but there are certain groups of people who need to be careful - if you belong to one of them, you must consult your treating physician before introducing supplementation.

Summary

I hope that in this 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-6 family) are particularly important. Incorporate the products (or supplements) I mentioned in the article into your diet, and your health will thank you for it! If a friend asks you "what is this Omega-3?", "What does it do for our health?", be sure to send them this article so they can increase their awareness of how they can take care of themselves by increasing their Omega-3 intake. The properties of these acids are so multifaceted that they will help the vast majority of the population improve their health! If you need to supplement your diet with omega 3 6 9 acids (especially -3), I remind you about eatyx meals!

References

1. Jarosz et al. Nutritional 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 randomised controlled trials. Br J Nutr. 2024 Feb 28;131(4):658-671. doi: 10.1017/S0007114523002052. Epub 2023 Sep 20. PMID: 37726108.
5. https://nadcisnienietetnicze.pl/sites/scm/files/2022-01/Wytyczne%20PTLKLRWPPTKPTDLPTDPTNT%20diagnostyki%20i%20leczenia%20zaburze%C5%84%20lipidowych%20w%20Polsce%202021.pdf
6. https://www.ptgin.pl/sites/scm/files/2022-01/07.2020%20-%20Rekomendacje%20Polskiego%20Towarzystwa%20Ginekolog%C3%B3w%20i%20Po%C5%82o%C5%BCnik%C3%B3w%20dotycz%C4%85ce%20suplementacji%20u%20kobiet%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.