Omega-3: What They Are and Why They Are “Essential”

In short: Omega-3s are a family of essential fatty acids. Essential in name and in fact, because they are essential substances for your health.

These precious fatty acids, however, cannot be synthesized by our cells, and must therefore be introduced through diet (or natural supplementation). More precisely, the Omega-3 that we can take through food are:

  • alpha-linolenic acid (ALA);
  • eicosapentaenoic acid (EPA);
  • docosahexaenoic acid (DHA).

How do they differ? While the first is of plant origin, EPA and DHA (also known as n-3 HUFA) are found in saltwater fish and microalgae. The latter are the most valuable forms of Omega-3, since they are better utilized by the body and are more clinically important. Their benefits?

  • They reduce inflammatory phenomena and decrease the risk of developing chronic diseases, such as cardiovascular disorders and arthritis.
  • They play an important role in promoting cognitive functions.
  • The results of numerous studies show that, in pregnant women, they promote the health of the nervous system and the eyesight of the child.

But it’s important to remember that Omega-3s aren’t the only essential fatty acids out there. And they don’t work alone, either!

Omega-3 and Omega-6: The Importance of a Correct Balance

Within the class of polyunsaturated fatty acids (PUFA), which includes Omega-3, we also find another large family of essential fatty acids: Omega-6.

These two families work hand in hand, although with contrasting effects: while the former contribute to reducing inflammatory phenomena, the latter tend to promote them. For this reason, a correct balance between Omega-3 and Omega-6 is essential to promote our general health.

But what is the perfect balance? A well-balanced diet should include 1 to 3 times the amount of Omega-6 compared to Omega-3 levels.

However, the typical modern Western diet contains, on average, 20 times more Omega-6 than Omega-3. And, according to experts, this imbalance may be behind the growing incidence of inflammatory disorders.

The solution?

Help from the Mediterranean diet

The solution is closer, and perhaps even simpler, than you think. The Mediterranean diet guarantees you a proper balance of Omega-3 and Omega-6 fatty acids. Many studies show that those who follow this type of diet are less likely to develop heart disease.

So green light to vegetables, fish and seafood, legumes, whole grains, extra virgin olive oil, fruit and… even moderate consumption of wine. Nothing to deprive yourself of, then: it takes little to nourish yourself with well-being.