Thrill for Krill

We also hear a lot about the different kinds of fats—there are “healthy” fats and not-so-healthy fats. You may have heard the terms polyunsaturated fats (PUFA), monounsaturated fats (MUFA), and saturated fats. We are told to increase the omega-3 fats …and absolutely stay away from saturated or trans fats.

Let’s define some of the terms used:

• Fats or fatty acids (FA) are long chains of carbon atoms linked to a specific number of hydrogen and oxygen atoms. The specific way the carbon, hydrogen, and oxygen atoms are linked defines fatty acids.
• These FA can be saturated—and THAT means that each carbon atom is attached to another carbon atom with single bonds. FAs can also be unsaturated, meaning that at least some carbon atoms are double bonded to another carbon atom. Why is this so important? Because UNsaturated fatty acids tend to be healthier fats. They can be monounsaturated, meaning there is one (mono=1) double bond—they are then abbreviated as MonoUnsaturated Fatty Acids or MUFAs. The PolyUnsaturated Fatty Acids, or PUFAs, have more than one double bond. These MUFAs and PUFAs are thought to be the healthiest fats.
• Hydrogenated fats or fatty acids refer to the chemical processing that adds extra hydrogen atoms to the FA, making them the less healthy, fully saturated fats. The REALLY unhealthy trans fats are a result of this chemical processing.

But what is so special about the omega-3 essential fatty acids? And what about the omega-6 and the omega-9 essential fatty acids?

More Details!

One group of FA is called the essential fatty acids (or EFA) because humans cannot make them in adequate amounts for optimal health—they must be derived from the diet. The EFAs are the omega3 FAs, the omega6 FAs, and the omega-6 FAs. The numbers 3, 6, and 9 refer to the location of the double bonds on the long carbon backbone chain.

Omega-6 EFAs

There is really nothing unhealthy about omega 6 EFAs. They are in many different foods, so it is relatively easy to get enough omega-6 EFAs. This is the main reason that most physicians or healthcare professionals don’t recommend supplemental omega-6 EFAs—most people get enough. The key thing to remember is the ratio between the omega-6 FA and the omega-3 FA. Current recommendations are to get to as close to a 1:1 ratio of omega-3 and omega-6 EFAs. Because omega-6 EFAs are easy to get from the diet, it is recommended both to increase your intake of fish (a good source of omega-3 EFA) and to supplement with omega-3 EFAs.

• Ancient humans had a much lower rate of cancer and chronic diseases. These existed, of course, but at lower rates than we currently see. Ancient humans—those hunter-gatherers—are believed to have eaten about the same amount of omega-3 and omega-6 fats—studies indicate they ate about a 1:1 ratio(4). To compare, because both plant and animal foods contain omega-6 EFAs, in some countries, people consume 20 times more Omega-6 than Omega-3! These countries also have an increase(5) in chronic diseases. 

Omega-6 EFAs mainly serve as an energy source and as precursors to other necessary components of cells, tissues, and organs. The main omega-6 EFA is gamma-linoleic acid (GLA), which the body converts to arachidonic acid, a substance important as a pro-inflammatory substance.

• It is important to remember that we need some pro-inflammatory substances because inflammation is part of the body’s defense mechanisms against disease. Inflammation “calls” all sorts of immune cells to come to the damaged area and repair it. As always, however—it is the balance! Too much inflammation can cause permanent damage, while too little inflammation can cause recurring infections, among other things.

Omega-9 FAs

Omega-9 FAs—well, I am sneaking those in. They aren’t technically essential fatty acids, because humans can produce them. Oleic acid—from olive oil—is the most common omega-9 FA and acts like omega-3 FAs. This is why olive oil is commonly recommended for a healthy diet.

Omega-3 EFAs

Finally! What about those omega-3 EFAs?

There are three main types of omega-3 EFAs important in human health.

• Eicosapentaenoic acid (EPA): The main function of EPA in the human body is as a building block for a group of substances known as eicosanoids (eye-ko-se-noids) which are substances with ANTI- inflammatory(6).
• Docosahexaenoic acid (DHA):DHA is critical in brain function(7) and especially important for the developing brain. It is also beneficial for the eyes, heart, and a successful pregnancy. 
• Alpha-linolenic acid (ALA): This fatty acid can be converted into EPA and DHA. The process is not very efficient, though, and unless supplemented for a specific reason, it is not usually recommended. It may benefit peripheral neuropathy in diabetes and cancer patients. ALA is found in flaxseed, canola, and soybean oils.

Recommended amounts of omega-3 EFAs have not definitively been established, but many physicians and healthcare professionals recommend you take enough for at least “adequate intake,” and that amount ranges from about 500mg for infants, to 700 mg for young people (under the age of 9) and 1000 mg for anyone over the age of 9. Over the age of 50, however, a bit more—1,100 mg—is considered adequate.