All fatty
acids are composed of chains of carbon, hydrogen and oxygen atoms. The
differences between fatty acids lie in the molecular configuration, producing
differing health effects between fats.
Monounsaturated
and polyunsaturated fats are known by another name: omegas. There are three
types of omega fatty acids: omega-3, omega-6 and omega-9. Omega-3 and omega-6
fatty acids are two types of polyunsaturated fat. They are considered essential
fatty acids because the body cannot manufacture them. Omega-9 fatty acids are
from a family of monounsaturated fats that also are beneficial when obtained in
food. Omega-9 Canola and Sunflower Oils are uniquely high in omega-9
(monounsaturated) fatty acid.
All omega
fatty acids play specific roles in overall health. These good fats can have
health benefits, including:
·
Prevent
coronary heart disease
·
Prevent
stroke
·
Prevent
diabetes
·
Promote
healthy nerve activity
·
Improve
vitamin absorption
·
Maintain
a healthy immune system
·
Promote
cell development
There are
several differences in the specific profile and effect on the body of omega-3
and omega-6 polyunsaturated fats and omega-9 monounsaturated fats.
What are
omega-3 fatty acids?
Omega-3
fatty acids are a type of polyunsaturated fat considered essential for human
health because the body cannot manufacture it. People must obtain omega-3 fatty
acids from foods such as fish-, nut- and plant-based oils, including canola oil
and sunflower oils.
What are
the types of omega-3 fatty acids?
·
ALA,
or alpha-linolenic acid, is an 18-carbon chain and three cis double bonds. The
first double bond is located in the n-3 position or at the omega end of the
fatty acid. Thus, ALA is considered a polyunsaturated n-3 (omega-3) fatty acid.
·
EPA
or eicosapentaenoic acid contains a 20-carbon chain and five cis double bonds;
the first double bond is located at the third carbon from the omega end. DHA or
docosahexaenoic acid is a 22-carbon chain with six cis double bonds; the first
double bond is located at the third carbon from the omega end of the fatty
acid.
What are
the sources of omega-3 fatty acids?
ALA is
found in flaxseed, canola and soybean oils, and walnuts.
EPA and DHA are found in fatty fishes such as herring, mackerel, salmon, tuna and trout.
EPA and DHA are found in fatty fishes such as herring, mackerel, salmon, tuna and trout.
What are
the health benefits of omega-3s?
Omega-3
fatty acids correct imbalances in modern diets that lead to health problems.
Eating foods rich in omega-3 fatty acids can help lower the risk of chronic
diseases such as heart disease, stroke and cancer, as well as lower LDL or
“bad” cholesterol.
A diet high
in ALA helps reduce the risk of heart disease and stroke by lowering
cholesterol and triglyceride levels, enhancing the elasticity of blood vessels,
and preventing the build-up of harmful fat deposits in the arteries. In fact,
the National Institutes of Health (NIH) has reported the majority of U.S. diets
no longer contain the amount of omega-3 fatty acids needed by our bodies for
overall health and wellness.
Diets high
in EPA and DHA help with brain and eye development, prevent cardiovascular
disease, and can help to prevent Alzheimer’s disease. For example, diets
notably high in DHA have been known to protect against degenerative processes
within the retina of the eye and increase the problem solving skills in
9-month-old infants.1 A 10-year study correlated increased intakes of DHA/EPA
as consumed by various population sectors with relative risk of heart-related
deaths. Those who increased consumption of DHA/EPA up to 664 mg/day were
associated with an approximate 40% reduction in cardiovascular disease and a
significant reduction in all-cause mortality.2 All infant formula is now
supplemented with DHA.
What are
omega-6 fatty acids?
Omega-6
fatty acids are polyunsaturated fats, essential for human health because the
body cannot manufacture it. People must obtain omega-6 fatty acids by consuming
foods such as meat, poultry and eggs, as well as nut- and plant-based oils,
including canola, corn, soybean, and sunflower oils.
What are
the types of omega-6 fatty acids?
·
LA
or linoleic acid is an unsaturated omega-6 fatty acid. It is an 18-carbon chain
with the first double bond located at the sixth carbon from the omega end of
the fatty acid. This position of the double bond is what classifies it as an
omega-6.
·
GLA
or gamma-linolenic acid also is an unsaturated omega-6 fatty acid with an
18-carbon chain. However, it differs slightly from LA, and is found in
different food sources.
·
AA
or arachidonic acid is a 20-carbon chain.
What are
sources of omega-6 fatty acids?
LA is found
in canola, corn, peanut, safflower, soybean and sunflower oils.
AA is found in red meat, poultry and eggs.
GLA is found in infrequently consumed vegetable oils, such as evening primrose oil; mostly delivered in nutritional supplements.
AA is found in red meat, poultry and eggs.
GLA is found in infrequently consumed vegetable oils, such as evening primrose oil; mostly delivered in nutritional supplements.
What are
the health benefits of omega-6 fatty acids?
Most
omega-6 fatty acids are consumed in the diet from vegetable oils, such as
linoleic acid. Excessive amounts of linoleic acid can contribute to
inflammation and result in heart disease, cancer, asthma, arthritis and
depression.
Omega-3 and
omega-6 fatty acids: Striking the balance
Striking a
balance between omega-3 and omega-6 fatty acids in the diet allows both
substances to work together to promote health. An improper balance or too much
omega-6 fatty acid promotes inflammation and can contribute to the development
of diseases such as coronary heart disease, cancer and arthritis.
According
to the 2010 Dietary Guidelines for Americans, daily intake recommendations for
omega-3s are 0.7-1.6 grams per day, depending on age and gender. Daily intake
recommendations for omega-6s are 7-16 grams per day, depending on age and
gender.
What are
omega-9 fatty acids?
Omega-9
fatty acids are from a family of unsaturated fats commonly found in vegetable
oils. This monounsaturated fat is described as omega-9 because the double bond
is in the ninth position from the omega end. Unlike omega-3 and omega-6 fatty
acids, the body can produce omega-9 fatty acids, but they are beneficial when
obtained in food.
What are
the types of omega-9 fatty acids?
The primary
omega-9 fatty acid is oleic acid. Oleic acid is commonly found in canola, olive
and sunflower oils.
What are
sources of omega-9 fatty acids?
Oleic acid
is commonly found in oils, fruits, and nuts:
Oils:
canola, olive, peanut, safflower and sunflower
Fruits: avocados and olives
Nuts: almonds, cashews, macadamias, peanuts, pecans, pistachios and walnuts
Fruits: avocados and olives
Nuts: almonds, cashews, macadamias, peanuts, pecans, pistachios and walnuts
Omega-9
Canola and Sunflower Oils are uniquely high in monounsaturated fats and reduce
key factors that contribute to heart disease and diabetes. Oils produced from
these sources are healthier, highly functional replacements for partially
hydrogenated cooking oils, which are laden with unhealthy trans and saturated
fats.
What are
the health benefits of omega-9 fatty acids?
Omega-9
fatty acids, commonly referred to as monounsaturated fatty acids, offer
important health benefits. Research has shown that omega-9 fatty acids are
protective against metabolic syndrome and cardiovascular disease risk factors.
Because omega-9 fatty acids have been shown to increase HDL (“good”)
cholesterol and decrease LDL (“bad”) cholesterol, they help eliminate plaque
buildup in the arteries, which may cause heart attack or stroke.
A review
paper published in the AOCS February 2011 Lipids5 journal assessed the current
body of epidemiological and human clinical research and substantiated the
cardioprotective value of omega-9 fatty acids. According to the review
findings, increasing the consumption of omega-9 fatty acids, specifically as a
substitute for saturated fat, provides beneficial health implications for
cardiovascular disease, metabolic syndrome and overall health. Research in the
review suggests using canola oil and canola-based spreads instead of common
dietary fats would increase the percentage of North Americans complying with
current dietary intake recommendations for fatty acids. The authors’ findings
suggest novel dietary oils rich in oleic acid, such as Omega-9 Canola Oil,
provide a healthful alternative to increase omega-9 fatty acids and reduce
saturated fat in commercial food use.
Omega-9
Oils are uniquely high in monounsaturated fat, low in saturated fat and contain
zero trans fat. In fact, the U.S. Food and Drug Administration recently
approved a Qualified Health Claim for canola oil saying, “limited and not
conclusive scientific evidence suggests that eating about 1½ tablespoons (19
grams) of canola oil daily may reduce the risk of coronary heart disease due to
the unsaturated fat content in canola oil. To achieve this possible benefit,
canola oil is to replace a similar amount of saturated fat and not increase the
total number of calories you eat in a day.”
How do they
add up?
Although omega-3,
omega-6 and omega-9 fatty acids all serve different functions within the body,
the evidence is clear that incorporating balanced proportions of both essential
and non-essential fatty acids are necessary for maintaining overall heart
health and general wellness. According to a joint position paper between the
Academy of Nutrition and Dietetics and Dietitians of Canada, adults should
receive 20 to 35% of energy from dietary fats, avoiding saturated and trans
(“bad”) fats and increasing omega-3 fatty acids. The Association also found
that incorporating more canola oil in one’s diet to replace other fats aligns
with dietary recommendations by lowering saturated fat and increasing
heart-healthy monounsaturated fat.
