Omega 3 6 9 are all important fatty acids in a healthy diet. However, you need to supplement them in a balanced way to avoid causing chronic diseases.
Below LEEP. The APP will provide a complete guide to omega 3 6 9 fatty acids.
What are omega 3 6 9 fatty acids?
Omega 3 fatty acids
Unsaturated fats have many double bonds that cannot be made by the body. So you need to get this essential fat through your diet because it provides important benefits for your heart, brain and metabolism. There are three common types of omega 3 fats:
- Eicosapentaenoic acid (EPA): The main function of this 20-carbon fatty acid is to produce chemicals called eicosanoids, which help reduce inflammation. EPA can also help reduce symptoms of depression.
- Docosahexaenoic Acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and contributes to brain development and function.
- Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA providing benefits for the heart, immune system, and nervous system.
The American Heart Association (AHA) recommends eating at least two servings of fish per week, especially oily fish, rich in omega 3 fatty acids because of their important functions in the body:
- Improves heart health: Omega 3 fatty acids can help control cholesterol, triglyceride levels, and blood pressure.
- Mental health support: Omega 3 supplements may help control or prevent depression, Parkinson’s disease, and psychosis in people at risk.
- Reduce weight and waist size: Omega 3 fats can help people manage weight and waist circumference.
- Reduce liver fat: Research shows that consuming omega 3 can help reduce the amount of fat in your liver.
- Supports infant brain development and fetal brain development.
- Anti-inflammatory: Omega 3 fats may help control the inflammation that occurs with certain chronic diseases.
However, compared with omega 6, a low intake of omega 3 fatty acids can contribute to inflammation and chronic diseases, such as rheumatoid arthritis, diabetes, atherosclerosis and heart failure.
Omega 6 fatty acids
Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega 6 fatty acid that helps reduce symptoms of inflammation.
Like omega 3, omega 6 fatty acids are unsaturated fatty acids. These are also essential fatty acids to provide the body with energy, so you need to get them from your diet. The benefits of omega 6 fatty acids are as follows:
- The most common omega 6 fat is linoleic acid, which the body can convert into longer omega 6 fats like arachidonic acid (AA). Like EPA, AA produces eicosanoids that are anti-inflammatory that play an important role in the immune system. However, the eicosanoids that AA make are more inflammatory because when the body produces too much, they can increase the risk of inflammation and inflammatory disease.
- Supplementing with another form of omega 6, conjugated linoleic acid (CLA) may help reduce fat mass in humans.
- Gamma-linolenic acid (GLA) is a form of omega 6 fatty acid found in certain oils, such as evening primrose oil, borage oil, and when consumed, most of it is converted to a fatty acid. Another ingredient called dihomo-gamma-linolenic acid (DGLA) has several health benefits, such as assisting in the treatment and reducing symptoms of inflammation.
Omega 6 fats are essential fats that provide energy for the body. However, people should eat more omega 3 than omega 6.
Omega 9 fatty acids
Omega 9 fatty acids are monounsaturated fatty acids, which means they have only one double bond. Oleic acid is the most common omega 9 fatty acid and the most common monounsaturated fatty acid in the diet. Our body can produce this fatty acid on its own. However, supplementing with foods rich in omega 9 fatty acids instead of other types of fat will have health benefits such as helping to improve insulin sensitivity and reduce inflammation.
Foods containing omega 3 6 9
Improper nutrition will cause omega 3 deficiency and omega 6 residue
You can easily get omega 3 6 9 fatty acids from your diet, but you need to consume the right balance of each. Here is a list of foods that are high in omega 3 fatty acids 6 9
Foods rich in omega 3 fats
Oily fish is the best source of omega 3 eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Other marine sources include algal oil. Alpha-linolenic acid (ALA) comes mainly from nuts. There is no official standard for daily omega 3 intake, but most experts recommend consuming 250 to 300 milligrams of omega 3 per day.
According to the Food and Nutrition Board of the American Institute of Medicine, the adequate daily intake of ALA omega 3 is 1.6 grams for adult men and 1.1 grams for adult women aged 19 years and older. above.
Here are the amounts and types of omega 3s in a 100-gram 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: 1.0g EPA and DHA
- Chia seeds: 4.9 grams ALA
- Walnuts: 2.5 grams ALA
- Flaxseed: 2.3 grams ALA
Foods rich in omega 6 fats
The content of omega 6 fats in refined vegetable oils and foods cooked with vegetable oils is higher than in other foods. Nuts and seeds also contain significant amounts of omega 6 fatty acids.
According to the Food and Nutrition Board of the American Institute of Medicine, the recommended daily intake of omega 6 is 17 grams for men and 12 grams for women ages 19 to 50.
Here is the amount of omega 6 in a 100-gram serving 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
Foods rich in omega 9 fats
The best sources of omega 3 are oily fish, while omega 6 and omega 9 are found in vegetable oils, nuts and seeds. Omega 9 fats are common in vegetable oils and nuts. Omega 9 is not needed by the body, so there is no recommendation to fully supplement this acid.
Here are the amounts of omega 9s in a 100-gram serving of the following foods:
- Olive oil: 83 grams
- Cashew oil: 73 grams
- Almond oil: 70 grams
- Avocado oil: 60 grams
- Peanut oil: 47 grams
- Almonds: 30 grams
- Cashews: 24 grams
- Walnuts: 9 grams
Should you take an omega 3 6 9 supplement?
There should be a balance in the diet so that the ratio of omega 6 to omega 3 is less than 4 to 1.
Combination omega 3 6 9 supplements usually provide each of these fatty acids in the right ratio, such as a 2 – 1 – 1 ratio for omega 3 6 9. However, most people already get enough. omega 6 from their diet and the body already produces omega 9 so most people don’t need to supplement with these fats. Instead, it’s best to focus on getting a good balance of omega 3, 6, and 9 fatty acids from your diet. To do this, you should eat at least 2 servings of oily fish per week and use olive oil for cooking and salad dressings.
Also, try to reduce your omega 6 intake by limiting your consumption of other vegetable oils and fried foods that have been cooked in refined vegetable oils. Supplements that combine all 3 types of omega 3 6 9 provide the optimal fatty acid ratio for the body. However, for those who are not getting enough omega 3 from their diet, focus on omega 3 supplements rather than taking a combination of all 3 types of omega 3 6 9 as they may not provide any additional benefit. for you compared to an omega 3 supplement.
How to choose omega 3 6 9 supplements
Like other oils, polyunsaturated fatty acids are susceptible to oxidation when exposed to heat and light. Therefore, when buying omega 3 6 9 supplements, you should choose one that is cold pressed because the oil is extracted with limited heat, minimizing oxidation that can damage the fatty acid molecules. To make sure you’re taking a supplement that isn’t oxidized, you should choose one that contains antioxidants like vitamin E.
If you’re shopping for an omega 3 6 9 combination supplement, choose one that’s high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have more health benefits than alpha-linolenic acid (ALA). ). You should choose a supplement that uses fish oil or algae oil, rather than flaxseed oil, and choose a supplement with the highest omega 3 content of about 0.3 grams per 100 grams of serving.
increaseheightblog.com has just shared with you the benefits of omega 3 6 9 and important points to help you make the best choice for your health. To improve health and joy of life, do not forget to exercise regularly.
Omega-3-6-9 Fatty Acids: A Complete Overview https://www.healthline.com/nutrition/omega-3-6-9-overview#omega-3-6-9-supplements Accessed April 27 2021
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