Omega 3 6 9


Omega 3, 6 and 9 are families of unsaturated fatty acids that contain many health benefits.

Omegas 3 and 6 are both types of polyunsaturated fat, considered essential fatty acids which cannot be produced by the body. Therefore they must be consumed in the foods we eat or obtained in supplement form. These fatty acids are important in our diets to reduce the risk of heart disease and cancers. Omega 9 is also important but usually is less of a concern in our typical north american diet unlike the focus on having a proper balance of omega 3 and 6 (both are needed but north americans typically consume 20 times more omega 6 than omega 3, when the ratio shold be 2:1 for “ideal” health!)

The Alpha-linolenic acid (ALA) of Omega 3 helps reduce heart disease and strokes by reducing the cholesterol and triglyceride levels in the body. It also improves elasticity of blood vessels and helps prevent build up of harmful fat deposits in arteries.  The eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in Omega 3 also help prevent heart disease as well as Alzheimer’s Disease. They have been noted as important for brain development by improving problem solving skills in infants, as well as protecting eyes from degenerative processes in the retina. All baby formula is enriched with DHA now.

Omega 3 fatty acids can be found in foods such as canola, flax seed (see: flax seeds benefits), walnuts, soybeans, and fish oils (see fish oil benefits) from mackerel, herring, salmon, and sardines. It’s of course also possible to find omega 3 supplements. Looking for the best fish oil supplement and krill oil supplements are great options for omega 3 supplements.

omega 3 6 9

If you feel you are low on any of the main fatty acids you might want to take an omega 3 6 9 now supplement.

The linoleic acid (LA) and arachidonic acid (AA) of Omega 6 work with Omega 3 fatty acids when there is a proper balance between them and can be found in foods such as meat, poultry, eggs, dairy products, and nut and plant based oils from peanuts, soybean, corn, safflower, sunflower, cotton seed and rice bran. An excess of linoleic acid in the body however can result in adverse effects such as exacerbation of inflammation, and can actually result in heart disease, arthritis, cancer, asthma and depression.

A healthy diet should contain a proportionate value of 2 to 4 times more Omega 6 fatty acids than Omega 3 fatty acids, but as previously mentioned the typical North American diet consists of 11 to 30 times more. This discrepancy is contributing to a rise of inflammatory ailments and diseases.

Omega 9 is a monounsaturated fatty acid which our bodies have the ability to produce, but may also be obtained from foods. These fatty acids are also known as oleic acids and can be consumed in products such as almonds and the oils of sunflowers, canola and olives. Omega 9 fatty acids have be shown to reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels helping to eliminate plaque build up in arteries thus reducing the risk of heart disease and strokes.

Omega-9 Canola and sunflower oils specifically produced for the food service industry are 70% monounsaturated fats and are fast replacing less healthy partially hydrogenated cooking oils containing trans and saturated fats. By replacing (not adding to) your daily consumption of fatty acids with 1 ½ tablespoons of canola oil, you could very well be reducing your risk of coronary heart disease.

As you can see all of the omega 3 6 9 fatty acids are very important for your health. Most people currently have too much omega 6 so you probably want to consider adding some omega 3 and maybe omega 9 to your diet to have a more even balance. In the end, all of the omega 369 should be in! These are HEALTHY fats!

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