Omega 3, 6 and 9

Of the three macronutrients, lipids or fats are certainly the least understood by the general public, whether sedentary or athletic. They are poorly understood because most sites, scientific studies and books have often emphasized the role of omega 3 compared to Omega 6, that is to say, talking about the structure of fats without talking about their primary functions. So, what exactly are fats?

Fats, poorly understood macronutrients and victims of clichés

Structurally, fats are molecules composed of carbon, hydrogen and oxygen, elements also found in the structure of carbohydrates . For example, the structure of palmitic acid will be: CH ₃ (CH ₂ ) ₁₄ COOH. Our example shows us that we find a carboxylic acid COOH at one end and a methyl group ( CH₃ ) at the other end of the carbon chain. Palmitic acid is one of the most common fatty acids in animals and plants. Fatty acids are then characterized as being saturated (those which do not have a double bond on their chain), polyunsaturated , if they have at least two double bonds on their carbon chain but on the contrary they are unsaturated for those which have one or more carbon-carbon double bond(s) on their hydrocarbon chain. They can also be monounsaturated (a double bond while the hydrogen atom is present on the same side as the carbon-carbon double bond). The variation of this chain allows us to characterize and name fatty acids. In humans, we generally find fatty acids with chains of 14 to 24 carbons but shorter chains of 8 or 10 carbons also exist, these are MCTs (medium chain triglycerides). Chains of 6 carbons or less are short chain fatty acids. This may seem a little complicated but that's how nature is made!

Omega 3, Omega 6 and Omega 9, the fatty acids in your diet

Omega 3s are the most well-known fatty acids because we have heard a lot about them, if only in relation to scientific research and the sometimes rather hasty popularization that is made of them. However, it is important to remember that Omega 3s must be found in balance with Omega 6s because this balance can influence blood fluidity. To characterize Omega 3, 6 and 9 fatty acids – without forgetting Omega 7s – it is enough to remember that the position of the first double bond will allow us to determine whether it is Omega 3, 6 or 9. Thus, starting from the group carboxyl ( COOH ), when the first double bond is found on the third rank, we speak of Omega 3. When it is found on the sixth rank, we speak of Omega 6 and so on. Also note the existence of Omega 7 and its important but too little known role in health.

ALA, EPA and DHA are the Omega 3s best known to the general public.

When it comes to fatty acid classification, let's try to give you some simple examples. For example, for alpha-linolenic acid (ALA), we write 18:3. This means that its fatty acid chain is composed of 18 carbon atoms and has 3 double bonds. So we also have eicosapentaenoic acid or EPA (20:5) and docosahexaenoic acid or DHA (22:6). You are familiar with DHA and EPA because you have heard a lot about them in popularization. Thus, on a metabolic level, Omega 3 will be transformed into signaling molecules by enzymes to form prostaglandins, leukotrienes or thromboxanes. They contribute to normal cholesterol levels. This claim has been retained at the European level regarding authorized health claims for food supplements.

The balance between Omega 3 and 6 fatty acids is a criterion recognized by contemporary medicine

Regarding these fatty acids, it is especially important to take into account the balance between Omega 3 and 6, as deficiencies or excesses can be the source of health problems. It should also be noted that oils rich in polyunsaturated fatty acids like Omega 3 and Omega 6 (sunflower oil, rapeseed oil, etc.) can be used in cooking but at moderate temperatures, without reaching their smoking point. This is also why it is advisable to use a refined oil rather than first-pressed virgin oils. Also avoid heating hazelnut, linseed and walnut oils. From an energy point of view , fats release the most calories, generally 9 or 7 for MCTs . These cannot be stored in adipocytes, our fat-storing cells. Instead, MCTs are used directly by our cells for energy.

Omega 9, the fatty acids that your body synthesizes and needs

Omega 9 fatty acids have a double bond in the ninth position of their carbon chain. Unlike Omega 3 and 6, the body can synthesize them based on unsaturated fatty acids. However, dietary intake is strongly recommended. Among the main Omega 9 fatty acids, we find oleic acid (18:1) which is the most common Omega 9, gadoleic acid (20:1), erucic acid (22:1) and nervonic acid (24:1) which has the longest carbon chain (24). In terms of nutrition, olive oil is certainly one of the best sources of Omega 9, as well as walnuts, peanuts, hazelnuts, almonds and also avocado.

We've also often heard of the Mediterranean paradox, since in this region, calorie intake is said to be high, but olive oil and other health factors could explain the longevity of those who follow this type of diet. Omega 9 is said to have a positive influence on cardiovascular disease and the balance between the two forms of cholesterol. Unlike Omega 3 and 6, Omega 9 is more resistant to heat and can be more easily used for cooking.

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