Omega 3 6 9 Benefits
"The Human Body Benefits from These Three Types of Omega 3 Fatty Acids"
Omega-3 fatty acids are polyunsaturated fatty acids (PUFA's) and are considered essential fatty acids: They are necessary for human health but the body can' t make them — you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils.
Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.
It's been shown by research that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. Some of the symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids, which many nutritionally oriented physicians consider to be way too high on the omega-6 side. Thus making the Omega-3's to Omega-6's way out of balance.
There are many health benefits of omega-3 fatty acids. Research shows strong evidence that the omega-3s EPA and DHA can boost heart health and lower triglycerides.
Omega-6 Benefits
Omega-6 fatty acids are polyunsaturated fatty acids (PUFA's) and very prevalent in modern diets. They are found in seeds and nuts, and the oils extracted from them. They are also in refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers, and sweets in the American diet.
They are also found in the fast foods we eat. Soybean oil alone is now so common in fast foods and processed foods that an astounding 20 percent of the calories in the American diet are estimated to come from this single source. The bottom line is that most of us get too much Omega-6 in our diet.
Omega-9 Benefits
Omega-9’s are monounsaturated fatty acids (MUFA's) which are the most abundant fatty acids of all in nature, and they are not in short supply in our diets. Omega-9's are not considered essential because our bodies can make them from unsaturated fat. Omega-9 fatty acids can be used by the body as a substitute for omega-3’s or 6’s if these essential fats are not present.
However, omega-9’s really aren't an ideal replacement for 3’s and 6’s, and there will be health risks from this. Omega-9’s are found in animal fats and vegetable oils, most notably olive oil. Interestingly, the oil made by our skin glands is the same omega-9 fatty acid found abundantly in olive oil: oleic acid. Olive oil also contains a saturated fatty acid known as palmitic acid, but no 6’s or 3’s.
About Author
