Omega Fatty Acids: Benefits and Natural Sources

Omega fatty acids are essential for maintaining good health. At the Marc Bony Chiropractic Center, we help you understand their importance and how to incorporate them into your diet to improve your overall well-being.

Omega-3, omega-6, and omega-9 fatty acids. What role do they play in your health? Each offers a range of health benefits for your body. And it’s important to get the right balance of omega-3, omega-6, and omega-9 fatty acids in your diet. An imbalance can contribute to a number of chronic diseases. Here’s a guide to omega-3, omega-6, and omega-9 fatty acids, including what they are, why you need them, and where you can get them.

What are omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fats, a type of fat that your body cannot produce. Their name comes from their chemical structure, where «poly» means many and «unsaturated» refers to the double bonds. Together, these terms mean that omega-3 fatty acids have many double bonds. «Omega-3» refers to the position of the final double bond in the chemical structure, which is three carbon atoms from the «omega» or tail end of the molecular chain. Since the human body cannot produce omega-3, these fats are known as «essential fats,» meaning you must obtain them from your diet. [pullquote align=center] The World Health Organization (WHO) recommends eating at least two servings of fatty fish per week, which is rich in the omega-3 fatty acids EPA and DHA. [/pullquote] There are many types of omega-3 fats, which differ based on their chemical structure and size. Here are the three most common:

• Eicosapentaenoic acid (EPA): The main function of this 20-carbon fatty acid is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce symptoms of depression.
• Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA accounts for approximately 8% of brain weight and is extremely important for normal brain development and function.
• Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is primarily used by the body for energy. .

Omega-3 fatty acids are a crucial component of human cell membranes. They also have a number of other important functions, including:

• Improving heart health: Omega-3 fatty acids can increase «good» HDL cholesterol. They can also lower triglycerides, blood pressure, and the formation of arterial plaque.
• Supporting Mental Health: Taking omega-3 may reduce symptoms of depression, schizophrenia, and bipolar disorder. It may also reduce the risk of psychotic disorders for those at risk.
• Weight Loss and Waist Circumference Reduction: Omega-3 fatty acids play an important role in weight management and can help reduce waist circumference.
• Reducing liver fat: Including omega-3s in your diet can help reduce the amount of fat in the liver. .
• Supports children's brain development: Omega-3s are extremely important for brain development in infants.
• Fights inflammation: Omega-3 fats are anti-inflammatory, which means they can reduce inflammation in your body that may contribute to a number of chronic diseases.
• Dementia Prevention: People who eat more fish, which is high in omega-3 fatty acids, tend to experience a slower decline in brain function as they age. Omega-3s may also help improve memory in older adults. .
• Promoting bone health: People with higher omega-3 intake and blood levels tend to have better bone mineral density.
• Asthma Prevention: Omega-3 intake may help reduce asthma symptoms, especially during early childhood.

Unfortunately, the Western diet does not contain enough omega-3. A deficiency can contribute to chronic diseases such as obesity, diabetes, and heart disease. Summary: Omega-3 fats are essential fats that you must obtain from your diet. They offer significant benefits for the heart, brain, and metabolism.

What are omega-6 fatty acids?

Like omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fatty acids. The only difference is that the last double bond is six carbon atoms from the omega end of the fatty acid molecule. Omega-6 fatty acids are also essential, so you need to get them from your diet. These fats are primarily used for energy. The most common omega-6 fatty acid is linoleic acid, which can be converted into longer-chain omega-6 fatty acids, such as arachidonic acid (ARA). Like EPA, ARA is used to produce eicosanoids . However, the eicosanoids produced by ARA are more pro-inflammatory. Pro-inflammatory eicosanoids are important chemicals in the immune system. However, when too many are produced, they can increase inflammation and inflammatory disease. Although omega-6 fats are essential, the modern Western diet contains far more omega-6 fatty acids than necessary.

The recommended ratio of omega-6 fatty acids to omega-3 fatty acids in the diet is 4:1 or less.

However, the Western diet is associated with 10:1 and 50:1. Therefore, although omega-6 fats are essential in the right amounts, most people in the developed world should try to reduce their intake of omega-6.

However, some omega-6 fatty acids have been shown to be beneficial in treating the symptoms of chronic diseases. Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in certain oils, such as evening primrose oil and borage oil.

When consumed, much of it is converted into another fatty acid called dihomo-gamma-linolenic acid (DGLA). One study showed that taking a high dose of GLA supplements significantly reduced a range of rheumatoid arthritis symptoms. Another interesting study found that taking GLA supplements in addition to a breast cancer drug was more effective in treating breast cancer than the drug alone.

Conjugated linoleic acid (CLA) is another form of omega-6 fat that offers some health benefits. For example, a large study found that taking 3.2 grams of CLA supplements per day effectively reduced body fat mass in humans. Summary: Omega-6 fats are essential fats that serve as an important source of energy for the body. However, the Western diet contains too much of them.

What are omega-9 fatty acids?

Omega-9 fatty acids are monounsaturated, which means they have only one double bond. This double bond is located nine carbon atoms from the omega end of the fatty acid molecule. Oleic acid is the most common omega-9 fatty acid and the most common monounsaturated fatty acid in the diet. Omega-9 fatty acids are not strictly «essential,» meaning they can be produced by the body. In fact, omega-9 fats are the most abundant fats in most of the body’s cells. However, consuming foods rich in omega-9 fatty acids instead of other types of fat may have a number of beneficial health effects. One study found that diets high in monounsaturated fats could reduce plasma triglycerides by 19% and «very bad» very-low-density lipoprotein (VLDL) cholesterol by 22% in patients with diabetes. Another study found that feeding mice diets rich in monounsaturated fats improved insulin sensitivity and reduced inflammation. The same study found that humans who ate diets high in monounsaturated fats had less inflammation and better insulin sensitivity than those who ate diets rich in saturated fats. Summary: Omega-9 fats are nonessential fats, as they can be produced by the body. Diets that replace some saturated fats with omega-9 fats may offer metabolic health benefits.

Which foods contain these fats?

You can easily get omega-3, omega-6, and omega-9 fatty acids from your diet. However, it is important to get the right balance of each. The Western diet contains far more omega-6 fats than necessary and not enough omega-3 fats.

List of Foods High in Omega-3, -6, and -9 Fatty Acids

Foods Rich in Omega-3: The best source of omega-3 EPA and DHA is fatty fish. However, you can also get these omega-3s from other marine sources, such as algae oils. ALA, on the other hand, is obtained mainly from nuts and seeds. There are no official standards for daily omega-3 intake, but several organizations provide guidelines. According to the Department of Food and Nutrition at the U.S. Institute of Medicine, the adequate daily intake of omega-3s is 1.6 grams for men and 1.1 grams for women, for adults 19 years of age and older. Here are the amounts and types of omega-3s in one serving of the following foods:

• Salmon: 4.0 grams of EPA and DHA
• Mackerel: 3.0 grams of EPA and DHA
• Sardines: 2.2 grams of EPA and DHA
• Anchovies: 0 grams of EPA and DHA
• Chia Seeds: 4.9 grams of ALA
• Walnuts: 2.5 grams of ALA
• Flaxseed: 2.3 grams of ALA

Foods Rich in Omega-6:

Omega-6 fats are found in large amounts in refined vegetable oils and foods cooked in vegetable oils. Nuts and seeds also contain significant amounts of omega-6 fatty acids. According to the Department of Health and Nutrition, the adequate daily intake of omega-6 is 17 grams for men and 12 grams for women, for adults aged 19 to 50. Here are the amounts of omega-6 in 100 grams of the following foods:

• Soybean oil: 50 grams
• Corn oil: 49 grams
• Mayonnaise: 39 grams
• Walnuts: 37 grams
• Sunflower seeds: 34 grams
• Almonds: 12 grams
• Cashews: 8 grams

As you can see, it's very easy to get more than enough omega-6 through your diet. Foods Rich in Omega-9: Omega-9 fats are also common in vegetable and seed oils, as well as in nuts and seeds. There are no specific recommendations for omega-9 intake, since they are not essential. Here are the amounts of omega-9 in 100 grams of the following foods:

• Olive oil: 83 grams
• Cashew nut oil: 73 grams
• Almond oil: 70 grams
• Avocado oil: 60 grams
• Peanut oil: 47 grams
• Almonds: 30 grams
• Cashews: 24 grams
• Walnuts: 9 grams

Summary: The best sources of omega-3 fatty acids are fatty fish, while omega-6 and omega-9 fatty acids are found in vegetable oils, nuts, and seeds.

Should you take an omega-3-6-9 supplement?

Combined omega-3-6-9 supplements typically provide each of these fatty acids in appropriate proportions, such as 2:1:1 for omega-3:6:9. These oils can help increase your intake of omega-3 fats, which are underconsumed in the Western diet. In addition, these oils provide a healthy balance of fatty acids so that the omega-6 to omega-3 ratio is less than 4:1. However, since most people already consume too much omega-6 and omega-9s are produced by the body, there is generally no need to supplement with these fats. Therefore, it is best to focus your diet on achieving a good balance of omega-3, -6, and -9 fatty acids. This should include eating at least two servings of fatty fish per week and using olive oil for cooking and in salad dressings. In addition, try to limit your omega-6 intake by reducing your consumption of other vegetable oils and fried foods that have been cooked in refined vegetable oils. If you’re not getting enough omega-3 in your diet, it’s best to take an omega-3-only supplement rather than a combined omega-3-6-9 supplement. Summary: Combined omega-3-6-9 supplements provide optimal ratios of fatty acids, but they likely do not offer any additional benefits beyond those of omega-3 supplements alone.

How to Choose an Omega-3-6-9 Supplement

Like other oils, polyunsaturated fatty acids oxidize easily when exposed to heat and light. Therefore, if you’re buying an omega-3-6-9 supplement, choose one that’s cold-pressed. This means the oil has been extracted using minimal heat, minimizing oxidation that can damage the fatty acid molecules. To ensure you’re choosing a supplement that isn’t oxidized, select one that contains an antioxidant such as vitamin E. Additionally, choose a supplement with the highest omega-3 content—ideally more than 0.3 grams per serving. Furthermore, since EPA and DHA offer more health benefits than ALA, choose a supplement that uses fish oil or algae oil, rather than flaxseed oil. Summary: Choose an omega-3 supplement rather than a combined omega-3-6-9 supplement. If you’re buying a combined supplement, choose one with a high concentration of EPA and DHA.

In summary, although combined omega-3-6-9 supplements have become very popular, they generally do not provide any additional benefits compared to taking omega-3 alone. Omega-6 fatty acids are essential in certain amounts, but they are found in many foods, and people who follow a Western diet already consume too much of them.

In addition, omega-9 fats can be produced by the body and are easily obtained through the diet, so it is not necessary to take them as a supplement. Therefore, although combination supplements contain optimal ratios of omega-3, -6, and -9, taking only omega-3 will likely provide you with the greatest health benefits. www.quiropractica1.com