The individual fatty acids are named according to different points of view. On the one hand, the number of carbon atoms (18, 20, ...) and the number and position of the double bond within the fatty acid are designated. The C atoms are numbered from the fat-soluble (omega) end of the fatty acid and thus given the designation omega-3 or omega-6 or omega-9, i.e. the first double bond is located at C 3, 6 or 9 atoms. For the double bond itself it is still important whether the hydrogen atoms are in cis or trans configuration.
The polyunsaturated fatty acids are essential, i.e. essential for life, and must be supplied with food. However, it is very important that the various polyunsaturated fatty acids are in a certain balance. If this is disturbed, the cybernetic system consisting of inflammation promotion and inflammation prevention begins to falter. In the end, all this happens at the level of the interleukins.

Functions of essential fatty acids in the body

As already mentioned, essential fatty acids have to fulfil various tasks in our body, some of which are essential for life. They are components of cell membranes and organelle membranes and influence the deformability of cells. This affects the microcirculation as well as the elasticity of the blood vessels. Due to their dipole character, they can neutralise both acids and bases and therefore have a balancing effect on the acid-base balance. The function of the digestive glands is improved. They have an important influence on the growth of cells or the entire organism and also on cell division itself. Essential fatty acids are particularly important for the development of organs with high oxygen consumption, such as the brain. In animal experiments it could be shown that the lack of linolenic acid in the fetal period led to lifelong learning difficulties in the experimental animals.

Omega-3 and omega-9 fatty acids have become famous for lowering cholesterol levels. The Mediterranean diet is mainly based on the action of olive oil, which is rich in the monounsaturated omega-9 fatty acid "oleic acid".

In general we have to complain today above all a lack of Omega-3 fatty acids. Therefore, when selecting polyunsaturated fatty acids, we have to pay more attention to the fact that we eat omega-3 fatty acids, i.e. linolenic acid or the eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) synthesized from it. In nature, the ratio of omega-6 to omega-3 fatty acids is usually 4 to 1. In today's food we have to be happy when we reach 20 to 1. So we should concentrate only on omega-3 fatty acids. It is they who neutralize the inflammatory effect of the arachidonic acid produced from omega-6 fatty acids, which are anti-inflammatory through degradation to prostaglandins of the 3 series, which promote brain performance, which have antidepressant effects, lower LDL cholesterol and inhibit platelet aggregation. With omega-3 fatty acids we can save aspirin for thrombosis prophylaxis to a certain extent.

The omega-9 fatty acid of olive oil and rapeseed oil has a similar effect in terms of inhibiting inflammation and lowering cholesterol.

Especially in view of the increasing importance of "silent inflammations" as triggers of most civilization diseases, omega-3 and omega-9 fatty acids are becoming more and more important.

Now the question arises whether it is sufficient to take linseed oil or whether cold water fish or even omega-3 capsules have to be purchased.

Linseed oil contains linolenic acid. This is converted to eicosapentaenoic acid, docosapentaenoic acid, docosahexaenoic acid and finally to prostaglandins of the 3 series via several enzymatic degradation stages. A key enzyme is delta-5 desaturase. This also breaks down the omega-6 fatty acid linoleic acid into the notorious arachidonic acid. Now a lot of linolenic acid is available, is missing delta-5-desaturase for the production of arachidonic acid and less inflammatory prostaglandins of the 2 series are formed. At the same time there are more anti-inflammatory prostaglandins of the 3 series.

But there are people who don't have enough delta-5 desaturase. Linseed oil is of little use to them. Cold water fish or omega-3 capsules that already contain EPA, DPA and DHA are more effective here.

The daily requirement of essential fatty acids depends on various factors. Here above all the constitution, physical activity, nutritional status, general stress play an important role. Men generally have a higher need than women, overweight people interestingly have an increased need compared to normal weights. For the healthy adult a Daily requirement of approx. 3-9 g of omega-6 linoleic acid, which corresponds to about 1-2% of the daily calorie requirement. The need for omega-3 fatty acids, especially alpha-linolenic acid, is approx. 0.5 - 2 g/day. It is important to mention that sufficient co-factors are available for the utilization of unsaturated fatty acids. These co-factors are mainly Vit. E, Vit. B3, Vit. B6, Vit. C, magnesium and zinc. The essential fatty acids, which are important for health, can only fulfil their tasks if the co-factors are also present in sufficient quantities or are supplied to the organism.

Natural occurrence

Unsaturated fatty acids are found in both animal and vegetable foods. Linoleic acid, as the main representative of omega-6 fatty acids, is an essential storage form of vegetable fats. We find higher concentrations in plant seeds, but also in animal fats such as butter. Various lower plants such as ferns, mosses and algae can synthesize linolenic acid from this linoleic acid, which is not possible in the human organism. Therefore we also find high concentrations of linolenic acid, the main representative of omega-3 fatty acids, in these plants or in animals that feed on these plants. However, it should be noted that the concentration of linolenic acid is usually lower than that of linoleic acid. In addition to linseed, hemp and soya we also find high concentrations of linolenic acid in game, lamb and cold water fish. Even fattening animals that eat a lot of nuts and exercise a lot in cold climates have significant omega-3 concentrations in their fat. You can already hear about so-called omega-3 pigs. But it must always be paid attention that one does not sit on a marketing gag. Whether the milk comes from cows that graze on the pasture or that only eat hay and fattening feed in the barn is judged in the food industry on the basis of the concentration of omega-3 fatty acids in the milk. Willow cattle naturally have more omega-3 fats in their milk.

In nature, polyunsaturated fatty acids occur exclusively in the cis form. They can only develop their health-promoting effect in the cis form. During industrial processing, however, they can mutate into trans fatty acids. In this form, however, the fatty acids represent a considerable health risk. Arteriosclerosis is massively promoted, the fatty acids are degraded more slowly and no longer have a positive metabolic effect. Fortunately trans-fatty acids are increasingly banned and, see there, food selection and culinary enjoyment do not suffer in the least. One asks oneself, why these harmful fats were at all produced and still become.