The three main omega fatty acids are Omega-3, and 9. Essential fatty acids are the omega-3 alpha-linolenic acid (ALA) and omega-6 linoleic acid (LA). Our body can’t make omega 3 and 6 and we are required to get them from food. In this article we are going to tell you Health Benefits Of Omega-3, 6 And 9, so read this article carefully to get the complete information. Non-essential fatty acid includes Omega 9 oleic acid which our body can produce but we can also get it from food sources. The right balance of omega 3-6-9 is very important to support our overall health and wellbeing.
All three fatty acids differ in their chemical structures and these mono and polyunsaturated fats play a vital role in proper body functioning and provide structural support to the body’s cell membranes.
Major differences between Omega 3, 6 & 9 –
Have you ever thought about why different omega fats have different numbers and what’s the difference between them?It is explained that all fats are named according to the unsaturated bonds in their chain. Saturated fats contain no unsaturated bonds and monounsaturated fats have one that occurs at the ninth double bond. It is named Omega-9. There are some polyunsaturated fats which are named according to the first double bond in the carbon backbone of the fat, which may be either 3 or 6.
Omega-3 and 6 have some common properties and both are essential fatty acids as well as they are necessary for human health, but our bodies cannot make themwhereas Omega-9 fats are called “non-essential” because our bodies can produce them from any unsaturated fat we intake.
In brief, have a look here:
- Omega-3 and 6 (Polyunsaturated fatty acids) –Omega-3 refers to the position of the final double bond in the chemical structure and omega-6 has six carbon atoms from the omega end of the fatty acid molecule in the last double bond.
- Omega-9 (Monounsaturated fatty acids) –They have only one double bond and are located nine carbon atoms from the omega end of the fatty acid molecule.
Omega-3 and 6 cannot be made by our body so known as essential fats while Omega-9 can be produced by our body.
Food Sources of Omega-3 –
Omega-3s is present in the oily and cold-water fish. Also, you can find Omega 3 in the given food sources:
- Oils: soybean, flaxseed and canola oils
- Seafood like salmon, mackerel, sardines, trout, tuna
- Walnuts, chia seeds and flaxseeds
- Fortified foods like milk, eggs, yogurt and juices
Benefits of Omega 3 –
- Heart Health Support: Omega-3 fatty acidshelp in reducing the risk of heart diseases.Regular intake of Omega 3 food components reduces the risk of coronary heart disease and sudden heart attack. There is so much evidence which shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease especially, old age groups.
- Brain and Eye Health Support: Omega-3s are found in large quantities in the brain and eyes. It helps neurons transmit messages to communicate and function normally. Also, it allows you to see clearly in different lighting conditions.
Food Sources of Omega-6 –
Following are the healthy sources for getting adequate amounts of omega-6:
- Meat, eggs and dairy products
- Plant-based oils: Peanut, corn, safflower, sunflower, soybean oil
- Nuts and seeds: Sunflower, pumpkin, walnuts
Benefits of Omega 6 –
Omega-6 polyunsaturated fatty acids are important to cell membrane structure and function as similar as omega-3. It is definitely a healthy choice to replace saturated fats with unsaturated fatty acids in your diet. Simply increase the amount of omega-3s and replace vegetable oils with olive oil. Omega 6 fatty acids provide anti-inflammatory benefits and work wonders to your body.
Food Sources of Omega-9 –
You can easily get enough omega-9, especially plant-based foodsvia givenhealthy sources:
- Avocados and olives
- Plant-based oils: Avocado, almond, avocado, canola and olive oil
- Nuts and seeds: Cashews, almonds, hazelnuts, rapeseed, pecans, pine nuts, sunflower seeds
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Benefits of Omega-9 –
- Support heart health:While replacing saturated fats like butter with olive oil, rich in omega-9, you reduce your cholesterol intake, increase the ”good” (HDL) cholesterol and lower the “bad” (LDL) cholesterol.
Should you take an omega-3-6-9 supplement?
The combined omega-3-6-9 supplements provide fatty acids in suitable proportions and enhance your balance of fatty acids.Instead of depending on supplements, it is best to get a good balance of Omega-3, 6, and9 fatty acids from your diet.
Side effects of Omega-3-6-9 supplements –
Sometimes, taking supplements may show you the symptoms of dizziness, nausea, bloating or burping. If any of these effects persist, book an appointment with your doctor or pharmacist immediately. Many people using omega medications and supplements do not have serious side effects but if you notice any symptoms of a serious allergic reaction,seek immediate medical attention.
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Final words –
Research shows that your body needs omega 3-6-9 fatty acids that are very important for health reasons in order to support heart health and brain support. You need all three unsaturated fats but the key is to consume the right balance of omega 3, 6 and 9. In last, I hope this article is sufficient enough to provide the information about Health Benefits Of Omega-3, 6 And 9, and thanks for reading this article.
