285 Virgin Olive Oil Benefits It is generally recommended that fats account for no more than 25-30% of total caloric intake, and that polyunsaturated fats (omega-3 and omega-6 combined) represent approximately 5% of that total. The healthy balance between these two should ideally be around 1 part omega-3 to 1-4 parts omega-6. In many Western diets, this balance is significantly disrupted, with high intakes of omega-6 and low omega-3 levels, resulting in omega-6/ omega-3 ratios as high as 10-20:1, far from the optimal range for maintaining health. It is also worth noting that in many cases, omega-6 fatty acids act as antagonists to omega-3. - arachidonic acid A ω-6 or n-6 polyunsaturated fatty acid with 20 carbon atoms and 4 double bonds. It is synthesised from linoleic acid. Its occurrence in foods and effects on health are discussed in the general overview of ω-6 polyunsaturated lipids. arachidonic acid (C20H32O2) (C20:4 ω-6) 6 arachidonic acid - linoleic acid; linoleic A ω-6 or n-6 polyunsaturated fatty acid with 18 carbon atoms and 2 double bonds. It is one of the two essential fatty acids. Its occurrence in foods and effects on health are discussed in the general overview of ω-6 polyunsaturated lipids. linoleic acid (C18H32O2) (C18:2 ω-6) linoleic acid 6 ϖ-3 POLYUNSATURATED LIPID/S or ϖ-3 POLYUNSATURATED FAT/S or ϖ-3 FAT/S ϖ-3 POLYUNSATURATED -lipids-; ϖ-3 POLYUNSATURATED -fats-; ϖ-3 UNSATURATED -lipids-; ϖ-3 UNSATURATED -fats- Omega-3; n-3 (similar terms referring to the same concept) (To understand general nomenclature and structural principles of fatty acids, see “Fatty acids” in “CONCEPTS”, the first section of this topic (“LIPIDS”). In the case of ω-3 polyunsaturated fatty acids, they are described in the introduction of this section -UNSATURATED LIPID/S-) These are fats rich in omega-3 (ω-3) polyunsaturated fatty acids. The most representative of these are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA), the latter being an essential fatty acid. While the body can convert ALA into EPA and subsequently into DHA, this occurs only in small amounts. Therefore, the most effective way to ensure an adequate intake of these omega-3 fatty acids is through diet. Nowadays, concentrated dietary supplements containing these fats are also widely available and popular, although their excessive consumption is not advisable. HHHHHHHHHH HH HHHHHH 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 ,,.o Hc-c-c-c-c-c=c-c-c=c-c-c=c-c-c=c-c-c-c-c ' 1 1 1 1 1 1 1 1 1 1 \¡H HHHH H H H HHH HHHHHHHHHH HHHHHH e 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 ,,.o Hc-c-c-c-c-c=c-c-c=c-c-c-c-c-c-c-c-c 1 ' I I I I 1 1 1 1 1 1 1 1 \OH O HHHH H H HHHHHH OH
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