Human beings require two families of essential fatty acids; these are omega-3 and omega-6. Both are essential to the body, but the importance to human health of their correct balance has been greatly underestimated.

Unfortunately, modern diets provide excessive amounts of omega-6 from polyunsaturated margarines and oils. So, a recent recommendation from the American Heart Association1 to increase intake of omega-3 fatty acids from fish to reduce heart problems is a step in the right direction. The essential fatty acids. Omega-6 are high in sunflower oil and some vegetable oils and margarines made from them. Fats made from these oils are also used in manufactured baked goods such as cakes, pastries, chips and crisps. Therefore, these products contain a lot of ´hidden´ omega-6.

The omega-3 fatty acids come in two forms: the active, called EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found in oily fish and the inactive in oils from flax and rape seeds, soya and some nut oils. The inactive form can be converted by the body to EPA.

DHA and EPA have separate roles. DHA is an important structural fat in all cell membranes of the body and is essential for proper growth and development of the brain, nervous system and the photosensitive cells in the retina of the eyes. In fact, DHA is so vital that an infant receives it in breast milk, at the expense of the mother’s own reserves.

EPA has an essential role too. It seems that, while DHA is the ´structural´ fatty acid, whose effects take time to build, EPA may be more immediate in its effect. Research shows it to be especially helpful for protecting heart and artery health. It has a potent, relaxing action on blood vessels, which is thought to account for the lowering effect of fish oil on blood pressure. EPA also discourages the formation of atherosclerosis (the furring up of the arteries). Together, EPA and DHA help maintain the health of all the organs of the body, in particular, they help to prevent abnormal cell changes, which predispose to cancer.

Fatty acid balance and inflammation.

When the cell is challenged by some kind of stimulus, from an allergenic substance such as pollen which triggers off hayfever, the essential fatty acids present in the cell membrane are used for the formation of eicosanoids, of which the prostaglandins are the best known. These are biologically-active compounds which have many functions in the body. For example, they can lower the risk of blood clots forming or increase blood flow by dilation of blood vessels. If the fatty acids in the cell membranes are mainly omega-6, the eicosanoids produced on stimulation cause excessive inflammation (for instance rheumatoid arthritis). If, however, adequate amounts of omega-3 fatty acids are also present, the effect of the stimulus is moderated and there is less inflammation. In other words, the presence of omega-3 fatty acids in the cell membranes leads to a ‘dampening down’ of inflammation and the potential damage to the tissues is much less.

Hence, if you have a low intake of omega-3 fatty acids (or a high intake of omega-6), you may be more prone to a range of inflammatory conditions. These include more minor complaints, such as itchy skin, sniffy nose, or headaches. Or they could be more serious conditions, such as chronic catarrh, asthma, eczema, psoriasis, colitis, rheumatoid arthritis, lupus, etc. This is why a lot of health problems in modern life have been blamed on the over use of omega-6-rich sunflower oil, which is used in so many manufactured food products. The enthusiasm for using sunflower oil is because of its effect in reducing cholesterol levels, which was discovered in the 1980s. These days we know that olive oil also has cholesterol-lowering properties too, and fortunately it is high in monounsaturated fatty acids or MUFAs, which are neutral with respect to the inflammatory response.

If you´re showing signs of inflammation.

It is most important that you make sure you are eating five portions of fruit and vegetables a day for their contents of antioxidant vitamins and trace minerals. Although this article is focused on fatty acid balance, nutrition is an integrated network and must always be viewed holistically. Increasing your essential fatty acid intake puts a higher demand on antioxidant resources - so you should make sure you are taking plenty of fruit and veg. If this is less than optimum, a good quality anti-oxidant supplement can help.

How to improve your fatty acid balance?

The first thing that you need to do is to cut down on your intake of sunflower oil or vegetable oils of unknown origin. Replace them with olive oil. There are many varieties available now - you can get olive oil for cooking or oil of high quality for salad dressings. Also avoid too many omega-6 rich manufactured foods such as baked goods, including cakes, pastries and pies or ready-prepared sandwiches or shop-bought fish and chips. Then increase your intake of omega-3 fatty acids. This can be done by a larger intake of oily fish (salmon, trout, canned sardines) or by taking a daily omega-3 rich oil supplement. If you don’t eat fish, then flax seed oil is a valuable source of EPA for vegetarians

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