All About Omega 6 and Omega 9
You've probably heard of omega 3, but did you know there are two other omega fatty acids? Namely, omega 6 and omega 9. One is polyunsaturated, the other monounsaturated. One is essential, the other is not. Read on to discover everything about these omega fatty acids, from what they are and where they are found, to their importance for your body and health.
What is Omega 6?
Omega 6 fatty acids, also known as n-6 fatty acids, are polyunsaturated fatty acids. The most common omega 6 fatty acid is linoleic acid (LA). Linoleic acid is an essential fatty acid. This means that our body cannot produce linoleic acid on its own, and you must obtain it through your diet. Other forms of omega 6 fatty acids include gamma-linolenic acid (GLA) and arachidonic acid (AA). AA and GLA are not essential fatty acids. The body can produce GLA and AA from linoleic acid.
Sources of Omega 6 Fatty Acids
- Linoleic acid is primarily found in vegetable oils such as sunflower oil, corn oil, and soybean oil, as well as in margarine and low-fat spreads.
- Gamma-linolenic acid is found in evening primrose oil, borage oil, and blackcurrant oil.
- Arachidonic acid is found in meat, poultry, fish, eggs, and dairy products.
Benefits of Omega 6
Among the omega 6 fatty acids, only linoleic acid has an approved health claim:
- Linoleic acid contributes to the maintenance of normal blood cholesterol levels.*
*With a daily intake of 10 g LA.
Dietary Recommendations for Omega 6
Among the omega 6 fatty acids, only linoleic acid has a dietary recommendation. The Health Council advises that approximately 2% of your daily calorie intake should come from linoleic acid. For an adult woman, this is about 4 grams per day (based on 2000 calories). For an adult man, this is about 6 grams per day (based on 2500 calories). You can obtain sufficient linoleic acid by consuming healthy oils and fats used in cooking or spreading on bread.
Ratio of Omega 3 and Omega 6
It is important to maintain a healthy balance of fatty acids between omega 6 and omega 3. An optimal balance between the two should be approximately 4:1. However, in the Netherlands, the difference between these fatty acids is often much larger, ranging from 10:1 to 20:1. This difference is caused by higher intake of omega 6 and lower intake of EPA and DHA.
Want to know more about omega 3 fatty acids EPA and DHA? Read all about omega 3.
What is Omega 9?
Like omega 3 and 6, omega 9 is an unsaturated fatty acid. However, omega 9 fatty acids are monounsaturated fats. The most important omega 9 fatty acid is oleic acid. Unlike omega 3 and 6, omega 9 is not an essential fatty acid. This means the body can produce these fatty acids on its own. Although omega 9 fatty acids are not essential, they do play a role in health. Replacing saturated fats with unsaturated fats, such as omega 9, in the diet contributes to the maintenance of normal blood cholesterol levels.
Sources of Omega 9
You can find omega 9 in:
- Olive oil, peanut oil, rice bran oil
- Avocados
- Nuts and seeds
Benefits of Omega 9
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Oleic acid contributes to the maintenance of normal blood cholesterol levels.
In Conclusion
Omega 6 and omega 9 are unsaturated fatty acids. Although one is essential and the other is not, both offer health benefits. In short, the body cannot do without fatty acids. Ensure a balanced intake of these fatty acids through a healthy and varied diet.
Do you have more questions or are you looking for personal advice? Contact our health coaches via online chat, or visit a Vitaminstore near you.
Sources
- Nutrition Centre
- Health Council
- Inspection Council, KOAG/KAG
- European Food Safety Authority (EFSA)
