Omega 3, 6, and 9 Fatty Acids

Omega-3, omega-6, and omega-9 fatty acids: What role do they play in your health? Each has a series of health benefits for your body. It is important to obtain the right balance of omega-3, -6, and -9 fatty acids in your diet. An imbalance can contribute to a number of chronic diseases. Here is a guide on omega-3, -6, and -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, as “poly” means many and “unsaturated” refers to double bonds. Together, they mean that omega-3 fatty acids have many double bonds. “Omega-3” refers to the position of the last double bond in the chemical structure, which is three carbon atoms from the “omega” or end of the tail 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 EPA and DHA omega-3s. [/pullquote] There are many types of omega-3 fats, which differ based on their chemical form 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 makes up about 8% of the brain’s 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 fats are a crucial part 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 reduce triglycerides, blood pressure, and arterial plaque formation.
• Supporting mental health: Taking omega-3 can reduce symptoms of depression, schizophrenia, and bipolar disorder. It may also reduce the risk of psychotic disorders for those at risk.
• Weight and waist size reduction: Omega-3 fats play an important role in weight control and can help reduce waist circumference.
• Decreasing liver fat: Consuming omega-3 in your diet can help decrease the amount of fat in the liver.
• Supporting child brain development: Omega-3s are extremely important for brain development in infants.
• Fighting inflammation: Omega-3 fats are anti-inflammatory, meaning they can reduce inflammation in your body that may contribute to a number of chronic diseases.
• Preventing dementia: People who eat more fish, which is high in omega-3 fats, tend to have a slower decline in brain function in old 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.
• Preventing asthma: Omega-3 intake may help reduce asthma symptoms, especially in early childhood.

Unfortunately, the Western diet does not contain enough omega-3. A deficiency may 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 have important 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 carbons from the omega end of the fatty acid molecule. Omega-6 fatty acids are also essential, so you need to obtain them from your diet. These fats are primarily used for energy. The most common omega-6 fat is linoleic acid, which can be converted into longer omega-6 fats, 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 has a ratio between 10:1 and 50:1. Therefore, while omega-6 fats are essential in adequate amounts, most people in the developed world should try to reduce their omega-6 intake.

However, some omega-6 fatty acids have shown benefits in treating 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 number 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 has 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 are an important source of energy for the body. However, the Western diet contains too much.

What are Omega-9 fatty acids?

Omega-9 fatty acids are monounsaturated, meaning they have only one double bond. They are found nine carbons 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 made by the body. In fact, omega-9 fats are the most abundant fats in most cells of the body. However, consuming foods rich in omega-9 fatty acids instead of other types of fat can 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” 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 decreased inflammation. The same study found that humans eating diets high in monounsaturated fats had less inflammation and better insulin sensitivity than those eating diets high in saturated fats. Summary: Omega-9 fats are non-essential fats, as they can be made by the body. Diets that replace some saturated fats with omega-9 fats may have benefits for metabolic health.

What foods contain these fats?

You can easily obtain omega-3, -6, and -9 fatty acids from your diet. However, it is important to obtain 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 obtain these omega-3s from other marine sources, such as algae oils. ALA, on the other hand, is primarily obtained from nuts and seeds. There are no official guidelines for daily omega-3 intake, but several organizations provide recommendations. According to the Food and Nutrition Department of the Institute of Medicine in the United States, the adequate intake of omega-3 per day is 1.6 grams for men and 1.1 grams for women, for adults over 19 years old. Here are the amounts and types of omega-3 in a 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 Health and Nutrition Department, the adequate intake of omega-6 per day is 17 grams for men and 12 grams for women, for adults aged 19 to 50 years. 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 is 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 adequate recommendations for omega-9 intake, as 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 are found in vegetable oils, nuts, and seeds.

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

Combined omega-3-6-9 supplements often provide each of these fatty acids in adequate proportions, such as 2:1:1 for omega-3:6:9. Such oils can help increase your omega-3 fat intake, which should be consumed more in the Western diet. Additionally, 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 many omega-6s and omega-9s are made 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 salad dressings. Additionally, try to limit omega-6 intake by reducing your consumption of other vegetable oils and fried foods that have been cooked in refined vegetable oils. If you do not get enough omega-3 in your diet, it is best to take an omega-3 supplement alone rather than a combined omega-3-6-9 supplement. Summary: Combined omega-3-6-9 supplements provide optimal proportions of fatty acids, but they likely do not provide additional benefits over 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 are buying an omega-3-6-9 supplement, choose one that is cold-pressed. This means that the oil has been extracted with limited heat, minimizing oxidation that can damage fatty acid molecules. To ensure you are choosing a supplement that is not oxidized, choose one that contains an antioxidant like 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 have 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 instead of a combined omega-3-6-9 supplement. If you are 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 over taking omega-3 alone. Omega-6s are essential in certain amounts, but they are found in many foods, and people following a Western diet already consume too much.

Additionally, omega-9 fats can be produced by the body and are easily obtained in the diet, so there is no need to take them as a supplement. Therefore, while combined supplements contain optimal proportions of omega 3-6-9 contributions, taking only omega-3 will likely provide you with the greatest health benefits. www.quiropractica1.com