Polyunsaturated fatty acids: What are they?
Reminder
As we saw previously, fatty acids are a large family and can be grouped according to their degree of unsaturation (one for the monounsaturated , several for polyunsaturated).
This article will discuss the role of polyunsaturated fatty acids (PUFAs), that is, those which have multiple unsaturations.
What are AGPIs?
They are known as omega 6 or omega 3 and some of their members are essential for the proper functioning of our body.
- Omega-3s have their first double bond at the 3rd carbon atom.
- Omega-6 fatty acids , on the other hand, have a first double bond at the 6th carbon atom.
Among the large family of PUFAs, some are indispensable or conditionally indispensable; this group constitutes the essential fatty acids.
Our body cannot produce the essential fatty acids, so we must obtain them through our diet.
On the other hand, conditionally essential fatty acids can be produced by the body from their precursor if and only if it has been supplied by food.
For omega 6 the essential precursor is linoleic acid (LA) it will notably allow the production of arachidonic acid which consequently is conditionally essential.
Regarding omega-3 fatty acids, the essential precursor is acid alpha-linolenic acid (or ALA) from which the famous EPA (eicosapentaenoic acid) And DHA (docosahexaenoic acid) .
However, the conversion of ALA to DHA is not optimal and is insufficient (approximately 5% conversion). DHA is therefore considered strictly essential and must be obtained through diet. It is not found in vegetable oils (which already contain ALA).
Omega 6 and 3 are essential for many bodily functions and will participate in the synthesis of molecules such as prostaglandins, thromboxane, prostacyclins or leukotriene.
They are essential for cardiovascular health as well as for the development and maintenance of brain capacity.
Where can these fatty acids be found?
Regarding omega-3 fatty acids:- ALA is found in vegetable oils such as flaxseed, walnut, rapeseed or soybean oil.
- EPA and DHA are not found in vegetable oils. They are found in fish, especially oily fish like mackerel, salmon, and herring. These fish are rich in EPA and DHA due to their consumption of microalgae; therefore, algae oils (like our Omega) also contain a high quantity of EPA and DHA.
- LA is found in vegetable oils such as sunflower, evening primrose or borage oil.
What are the recommended intakes?
ANSES recommends the following values for an adult consuming 2000 kcal/day:
| Fatty acid | Nutritional reference | |
|
Essential AG |
Linoleic acid | 4% |
| α-Linolenic acid | 1% | |
| Docosahexaenoic acid, DHA | 250 mg | |
|
General assemblies not essential |
Eicosapentaenoic acid, EPA | 250 mg |
| Lauric, myristic, and palmitic acids | ≤ 8% | |
| Total saturated fatty acids | ≤ 12% | |
| Oleic acid | 15-20% |
For breastfeeding or pregnant women, the following values are recommended:
| Pregnant woman | Breastfeeding woman | |
| Linoleic acid | 4% | 4% |
| α-Linolenic acid | 1% | 1% |
| Docosahexaenoic acid | 250 mg | 250 mg |
| EPA+DHA | 500 mg | 500 mg |
Omega 6 and Omega 3 consumption? It's a question of balance!
As is often the case with nutrition, it's important to pay attention to the balance between omega-6 and omega-3. Both families are essential for our health, but in France, we consume about three times too much omega-6. We should aim for an omega-6/omega-3 ratio of around 4.
Excessive consumption of omega-6 can lead to disorders such as inflammatory problems, a predisposition to cardiovascular disease, or sensitivity to allergens.
To correct the imbalance, it is necessary to increase consumption of walnut or rapeseed oil, fish, fish oils or algae oils rich in OMEGA 3.
It is essential to pay attention to your ALA intake and it is possible to correct your OMEGA 3 intake with DHA-rich food supplements such as our high-quality omega 3 food supplement, OMEGA rich in DHA, based on wild fish oil.
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