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Head of the Oils and Fats Department at the Food Industries and Nutrition Research Institute, National Research Centre.
You don't see them, but they work silently inside your body every day... omega-3 and omega-6. When their balance is controlled, they are safe from many diseases of the age. When they get upset, a hidden journey begins with inflammation and chronic problems.
After we reviewed the importance The overall balance between saturated, monounsaturated and unsaturated fats In the diet, the most accurate level comes in the fat equation: the balance between omega-3 and omega-6 acids. Both are essential fatty acids (Essential Fatty Acids) that the body cannot manufacture and must be obtained from food, but the balance between them determines whether their effect is healthy and life-supporting... or causing chronic health problems.
Omega-3 and Omega-6 are essential fatty acids (Essential Fatty Acids) that the body cannot produce, making it essential to get them from food.
• Omega-3: includes alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). It is known for its role in reducing inflammation, supporting cardiovascular health, and improving brain function and vision.
• Omega-6: includes linoleic acid (LA) and arachidonic acid (AA). They are essential for cell growth, skin and hair health, and immune system support.
According to the recommendations of the World Health Organization (WHO), the Food and Agriculture Organization (FAO), and the European Food Safety Authority (EFSA), the ratio of omega-3 to omega-6 should be kept between 1:1 and 1:4.
In ancient times, the human diet was close to the ideal ratio of 1:1, but today, due to the excessive reliance on refined vegetable oils rich in omega-6 (such as corn oil and soybean oil), and the low consumption of fatty fish, the ratio in modern diets is 1:15 or even 1:20, which is linked to increased inflammation and age diseases.
An increase in omega-6 at the expense of omega-3
• Stimulate chronic low-grade inflammation (Chronic Low-grade Inflammation).
• Increased risk of cardiovascular disease.
• Worsening of autoimmune diseases such as rheumatoid arthritis.
• Raising the risk of some cancers (such as breast and colon).
• Increased insulin resistance and higher risk of type 2 diabetes.
Very low omega-6 (rare)
• Dry skin and hair loss.
• Slow wound healing.
• Developmental disorders in children.
The balance between omega-3 and omega-6 is part of a broader system that includes:
1. Overall fat distribution: 25-35% of total daily intake from fat.
2. Healthy sources: Most fats are unsaturated, with a reduction in saturated and trans fats.
3. The delicate balance within the PUFA group: maintaining the recommended ratio between omega-3 and omega-6.
• Increase omega-3: eat fatty fish (salmon, mackerel, sardine) twice a week, flax seeds, chia, and walnuts.
• Rationalizing omega-6: reducing refined oils (corn oil, soybeans) and fast food.
• Choose healthy oils: olive oil, high-oleic sunflower oil, olein oil for frying.
• Dietary diversity: combining plant and animal sources of fat.
The balance between omega-3 and omega-6 is not just a dietary detail, but a key to controlling inflammation, protecting the heart, and supporting immunity and brain.
When we link this balance to the overall balance of fat in our diet, we create a solid foundation for an active and long life free from many diseases of the age.
