Omega 3-6-9 fatty acids: a complete guide- misssionfit

omega 3 6 9

Omega 3, omega 6, omega 9 fatty acids are important dietary fats.

what are fatty acids?


Fatty acids are the building blocks in our body and in the food that we eat. Indigestion body
converts fat into fatty acids and which is observed in the blood. Omega 3, omega 6, are
polyunsaturated fatty acids.

Note:


Always consume omega 3, -6, and -9 in the right balance. Imbalance consummation of these
fatty acids may lead to a number of chronic diseases. Always remember too much is too bad.


So, now we know what are fatty acids and we know we should not consume them in
an imbalanced way. let’s understand what are omega 3, -6, and -9 fatty acids.


Guide to Omega 3, -6, -9 fatty acids include

  • What are omega 3 6 9 fatty acids?
  • Where we will get them?
  • Why we need them?


What are omega 3 fatty acids?


Omega 3 is polyunsaturated fat. It should be consumed by food and supplements because
omega 3 cannot be produced by our body own. It should be consumed and can’t be
produced by the human body.


The term polyunsaturated refers to their chemical structure. Poly means many and
unsaturated means double bonds. Together they mean omega 3 has many double bonds.


Since our body cannot produce omega 3, it’s recommended to consume omega 3 from our
diet. And it’s considered as essential fatty acids.


It’s recommended by the American heart association to consume at least twice oily fish or
ginger or foods which contain omega 3 and other essential fatty acids.

omega 3 supplements


There are many types of omega 3 fats but 3 are most common. They are

  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)
  • Alpha-linolenic acid (ALA)


Eicosapentaenoic acid (EPA):

EPA is twenty Carbon fatty acids. The function of EPA is to
produce chemicals called eicosanoids. Helps in the reduction of inflammation and reduces the
symptoms of depression.


Docosahexaenoic acid (DHA)
DHA is a 22- Carbon fatty Acid, DHA helps in brain development and brain functions.


Alpha-linolenic acid (ALA)

ALA is 18 Carbon fatty acid, ALA helps in the immune system, helps for heart health, nervous
system.


Benefits of omega 3

  • Improves heart health
  • Improves mental health
  • Reduce weight
  • Reduce waist size
  • Helps in reduction of liver fat
  • Fights against inflammation
  • Reduces the risk of heart-related problems
  • Reduce the risk of blood clots
  • Improves heart health


Omega 3 improves heart health by controlling cholesterol levels, blood pressure levels.
Improves mental health.


As we know omega 3 contains Docosahexaenoic acid (DHA) which helps in brain health and
helps In brain development.


Helps in reduction of liver fat
Initial research has shown that the consummation of omega 3s helps in the reduction of liver fat.


omega 3 foods


Oily fish like salmon, mackerel tuna, sardines, herring.
Nuts and seeds, flaxseed, walnuts, chia seeds.
Plant oils like soyabean oil, flaxseed oil, canola oil.


Why we need omega 3


Omega3 is an essential fatty acid and which our body can’t produce on its own. It’s important
we consume omega 3 throughout our diet. Omega 3 is important for our health, for our heart,
nervous system.

Top 5 best omega 3 supplements

  1. NUTRILITE/Amway Salmon Omega-3 check here
  2. wow omega 3 fish oil triple strength check here
  3. truebasics omega 3 fish oil check here
  4. neuherbs omega 3 fish oil check here
  5. muscleblaze omega 3 fish oil click here

Summary

Omega3 is an essential fatty acid and it helps in brain development, heart health, and for
nervous system.

Omega 6


What are omega 6 fatty acids?

omega 9 supplements


Like omega 3s, omega 6 is also polyunsaturated fatty acids.
Hence our body can’t produce omega 6, it’s recommended to consume Omega 6 fatty acid
from our diet.


Omega 6 is also essential fatty acids like Omega 3.
They mainly provide energy, the common omega 6 fatty acid is linoleic acid, which our body
can converts to longer omega 6 that is arachidonic acid (AA).


Like EPA, AA also produces eicosanoids. But eicosanoids which AA products are pro-inflammatory compare to eicosanoids which are produced by EPA.


pro-inflammatory eicosanoids play a major role in the immune system. Too much pro-inflammatory can increase the risk of inflammatory diseases.
The healthy ratio of omega 6 to omega 3 is 1-to-1 and 4-to-1.


Benefits of omega 6


Some omega 6 fatty acids found to be effective in fighting some chronic diseases.
Gamma-linolenic acid (GLA) is an omega 6 fatty acids found in some rare oils like evening
primrose oil, borage oil.


When Gamma-linolenic acid (GLA)is consumed much it’s converted dihomo-gamma-linolenic
acid (DGLA).


In some medical research, it found as GLA and DGLA are effective on inflammation but more
research needed.


omega 6 oils

  • Safflower oil.
  • sunflower oil.
  • corn oil.
  • Avocado oil
  • soybean oil.

Omega 6 foods

  • Tofu
  • Almonds
  • sunflower seeds
  • Peanut butter
  • Hemp seeds
  • Eggs
  • walnuts
  • pumpkin seeds
  • Cashews

Why we need omega 6 fatty acid


We must consume omega 6 and omega 3 in a proper ratio to avoid inflammation diseases
and other chronic diseases.

Summary

Omega 6 is also polyunsaturated fatty acid like omega 3 and we need to consume both
omega 3 and 6 in the proper ratio.


Omega 9


Omega 9 Is a Little different from omega 3 and omega 6. Omega 9 is nonessential fatty acids
because the human body can produce omega 9.


Omega 9 is monounsaturated, they mean they only have a single one double bond. It’s
located in 9 carbon fibers from omega fatty acids.


Oleic acid is the most common omega 9 and most common monounsaturated fatty acid. And it’s
easily found in normal diet plans.


Benefits of omega 9

omega 6 supplements


Some studies have shown that omega 9 improves insulin sensitivity and decreased inflammation.


omega 9 foods

  • Tofu
  • Almonds
  • sunflower seeds
  • Peanut butter
  • Hemp seeds
  • Eggs
  • walnuts
  • pumpkin seeds
  • Cashews
  • Nuts and seeds.
  • flaxseed
  • walnuts.
  • chia seeds.

Summary

Omega 9 is a nonessential fatty acid. And our body can easily produce it but consuming
omega 9 through the diet may help in other health factors also.


Should you take an omega 3 6 9 supplement?


It’s very important for you to consume omega 3 and 6 in the proper ratio. And omega 9 is
nonessential fatty acids so it’s not very important but keeping in mind omega 3 and 6 we
should take a supplement because omega 3 and 6 are essential fatty acids.


If you don’t like supplement try to consume oily fish twice a week and use oils like
Safflower oil, sunflower oil, corn oil in your food.


If you want an easy way to get a proper amount of omega 3 6 9. Try to go with a supplement.
For your best results in the fitness journey here are some good omega 3 6 9 supplements.


FAQ


How omega 3 helps?
omega 3 is an essential fatty acid and it helps to avoid cardiovascular problems, helps to
maintain brain health, and helps brain development. Omega 3 helps to reduce the risk of
death if you have cardiovascular problems.


How omega 3 helps the brain?
omega 3 contains Docosahexaenoic acid (DHA) which helps in brain health and helps In
brain development.


Are omega 3 supplements good for you?
Yes. It’s helpful for those who are busy in their daily life and want to consume omega 3 but
can’t cook oily fish and consume it. If you have time then always go for a natural way to
consume omega 3.


Is omega 3 good for you?
Yes. Omega 3 is good for everyone. Omega 3 helps your heart and brain. It’s avoiding the risk of
death if you have cardiovascular problems and it helps in brain development.


Is omega 3 bad for you?
Omega 3 benefits us in several ways, it helps in the nervous system, heart health, brain
development, however consuming too much omega 3 can lead to bleeding and high blood
sugar level problems.


When omega 3 should be taken?
Omega 3 should be taken after food, from research it’s has been revealed to consume omega
3 after food.


What omega 6 foods to avoid?
Avoid Tofu, Almonds, sunflower seeds, Peanut butter, Hemp seeds, Eggs, walnuts, pumpkin
seeds, Cashews. Omega 6 Oils to avoid Safflower oil, sunflower oil, corn oil, Avocado oil,
soybean oil.


What omega 6 is good for?
Omega 6 is good for inflammation and found effective in fighting against chronic diseases.


Where omega 6 is found?
Omega 6 is found in oily fish, oils, and some other foods like
Safflower oil.
sunflower oil.
corn oil.
Avocado oil
soybean oil.
Tofu
Almonds
sunflower seeds
Peanut butter
Hemp seeds
Eggs
walnuts
pumpkin seeds
Cashews

Leave a Reply

Your email address will not be published. Required fields are marked *