Omega-3s: what they are and why they are "essential"

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

Such valuable fatty acids, however, cannot be synthesized by our cells, so they must be introduced through diet (or natural supplementation). More specifically, the Omega-3s that we can take in through the diet are:

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

How do they differ? While the former is plant-based, 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, as 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 function.
  • The results of numerous studies show that, in pregnant women, they promote the health of the baby's nervous system and eyesight.

But it is important to remember that Omega-3s are not the only essential fatty acids in existence. Nor do they work alone!

Omega-3 and Omega-6: the importance of proper balancing

Inside the class of polyunsaturated fatty acids (PUFAs), to which Omega-3s belong, we also find another large family of essential fatty acids: Omega-6s.

These two families work hand in hand, albeit with contrasting effects: while the former help reduce inflammatory phenomena, the latter tend to promote them. This is why a proper balance between Omega-3 and Omega-6 is essential to promote our overall health.

But what is the perfect balance? A well-balanced diet should include 1 to 3 times more Omega-6 than 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 increasing incidence of inflammatory-type disorders.

The solution?

Help from the Mediterranean diet

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

Green light, then, to vegetables, fish and seafood, legumes, whole grains, extra virgin olive oil, fruit and ... even moderate wine consumption. Nothing deprived, then: just a little is enough to nourish you with well-being.