MONTH 5, FREE
Omega-3 & Omega-6 Fatty Acids
Last Reviewed: 01/03/2022
Time To Read: 3mins
Omega-3 and Omega-6 Fatty Acids are a polyunsaturated fatty acid, which the body is unable to make and therefore need to be obtained from food.
There is evidence that replacing saturated fatty acids with polyunsaturated fatty acids reduces cardiovascular disease risk.
Omega-6
Current recommendations are to replace saturated fat in the diet with polyunsaturated fatty acids, including both omega-3 & omega-6 fatty acids, to reduce cardiovascular disease risk. The upper limit recommendation of omega-6 fatty acids is 9% of energy (calories) daily. In most countries, intakes of omega-6 fatty acids are between 3-7%.
Food Sources of Omega-6
- safflower oil,
- sunflower oil,
- corn oil,
- soybean oil,
- sunflower seeds,
- walnuts,
- pumpkin seeds
Omega-3
Omega-3 fatty acids have been associated with reduced risk of cardiovascular disease. Fish intake has been associated with lower risk of stroke, however more studies are needed to understand if this is due to omega-3 fatty acids.
Recommended amounts of Omega-3 is shown below (in grams).
Life Stage
Recommended Amount of ALA
Birth to 12 months*
0.5 g
Children 1–3 years
0.7 g
Children 4–8 years
0.9 g
Boys 9–13 years
1.2 g
Girls 9–13 years
1.0 g
Teen boys 14–18 years
1.6 g
Teen girls 14–18 years
1.1 g
Men
1.6 g
Women
1.1 g
Pregnant teens and women
1.4 g
Breastfeeding teens and women
1.3 g
*As total omega-3s. All other values are for ALA alone
Food Sources of Omega-3
A diet with a variety of foods should be adequate to meet your omega-3 requirements. Foods rich in omega-3 are shown below
- Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
- Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
- Plant oils (such as flaxseed oil, soybean oil, and canola oil)
- Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages
Replacing saturated fat in your diet (fat from foods like butter, cream, cheese, meat fat) and replacing them with unsaturated fatty acids (like nuts & seeds, plant-based oils, and fatty fish such as salmon, mackerel and tuna) may help to reduce your cardiovascular disease risk. Small changes in your diet can make a difference so start with one thing at a time and gradually make small changes that will help to improve your overall health.
We hope you found this article useful.
Thanks for reading.
The team @ The Food Cruncher.
The Science:
NZ Nutrition Foundation. Dietary Fats and Oils. 2015.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
https://www.health.harvard.edu/newsletter_article/No-need-to-avoid-healthy-omega-6-fats
The Food Cruncher provides general information and a forum for discussions about health, wellness, food and related subjects. The information and other content provided in this website, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.
If you or any other person has a medical concern, you should consult with your healthcare provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that you have read on this website or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.
The opinions and views expressed on this website have no relation to those of any academic, hospital, health practice or other institution.
Further Reading
Month 3 Article
Protein Powder
Premium Article
Food Delivery Subscriptions – Are they worth the money?
Premium Article
Plant-based Milk versus Dairy
Premium Article
Glycemic Index
Premium Article
Turmeric and Health
Month 3 Article
Carbohydrate Loading
Free Article
Keto Diet – Make an Informed Choice
Free Article
Blood Pressure
Free Article
Processed & Ultra-Processed Foods
Free Article
Wholefood Plant-Based Diets
Free Article
Gluten Free
Free Article
Type 2 Diabetes
Free Article
What are probiotics and should I take them?
Free Article
Mediterranean Diet
Free Article
Omega-3 & Omega-6 Fatty Acids
Free Article
Vegetarian & Vegan Diets – the Good & the Bad
Free Article
Why Diets Don’t Work
Month 1 Article
Portion Sizes
Month 1 Article
Do Calories Matter?
Month 1 Article
Food Swaps – How to Save Calories
Month 2 Article
Cholesterol
Month 5 Article
Obesity
Month 2 Article
Fat – What is it and How Much should I eat?
Month 5 Article
Protein How Much Should I Eat?
Month 2 Article
Nuts
Month 3 Article
Sugar
Month 8 Article
Food Labels
Month 10 Article
Food & Lifestyle as Medicine
Month 7 Article
Sports Drinks & Smoothies
Month 5 Article
Plant-Based Diets
Month 4 Article
Butter & Margarine
Month 6 Article
Salt
Month 4 Article
Fibre
Month 3 Article
Pre-Diabetes – What is it and how to prevent it
Blood Pressure Article
Dash Diet
Month 4 Article
Carbohydrates – and why you need them
Free Article
Coffee
Month 7 Article
Alcohol
Free Article
Tea
Month 11 Article
Phosphorus
Month 11 Article
Selenium
Month 11 Article
Magnesium
Month 9 Article
Iron
Month 9 Article
Calcium
Month 11 Article
Potassium
Month 11 Article
Zinc
Month 11 Article
Vitamin D
Month 11 Article
Iodine
Month 9 Article
Vitamin C
Month 12 Article
Takeaway & Take Out Food Choices
Month 10 Article
Vitamin A
Month 12 Article
Healthy Snacks
Month 10 Article
Foods to Boost Your Immune System
Month 11 Article
Coconut Oil – Beyond the Hype
Month 11 Article
B Vitamins
Month 11 Article
Vitamin E
Month 11 Article
Vitamin K
Month 11 Article
Manganese
Month 12 Article
Why Detox Diets Won’t Get You Healthy
For the truth about food and evidence based nutrition information, join The Food Cruncher.
We only publish evidence-based articles so no gimmicks, fads or anything unsupported
by research or evidence. Members only have exclusive access.