Omega 3 6 9 fatty acids are essential dietary fats. They are important for improving health conditions. They help to increase the HDL. The omega refers to the number of carbons away from the methyl end of the fatty acid.
What are Omega 3 6 9 Fatty Acids?
Omega 3 6 9 are polyunsaturated fats that cannot be produced by the body. Fish, nuts, and plant-based essential oils are the main source of these fatty acids.
The omega-9 fatty acid is produced by the body, it does not need to take it from outside. Too much of omega -6 can elevate the blood pressure.
However, it is important to get the right amount of these fatty acids in our diet. An imbalance of these can harm the body.
Here, we are going to provide you complete details on the omega diet, why you need them in the right amount, what are these fatty acids, and what are the sources of getting them.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are polyunsaturated fat that is not produced by the body. Poly refers to many unsaturated fats. They are important for the body and brain. Two types of omega-3 fatty acids that you cannot ignore
EPA and DHA found in fish. Along with these, ALA fatty acids that mainly found in plants and nuts.
Benefits of Omega-3 Fatty Acids
Here, we guide you about the health benefits of omega-3 fatty acids. now you will get to know why they are important for our body.
Depression & Anxiety
Depression is a well known mental disorder among people. It includes sudden mood changes, sadness, loss of interest in life.
Anxiety is the nervousness and felling of constant worrying.
As per the study, it has been found people who consume omega-3 fatty acid they are less depressed. This supplement helps to fight with the depression and they are just effective as antidepressants.
DHA is the major component of the retina. For good eye vision, it is important to consume enough DHA that is the type of omega-3 fatty acids.
Lack of DHA may arise the vision defects. However, omega-3 fatty acids prevent macular degeneration.
Improvement in the Heart Condition
Heart attacks are a serious health issue that can cause death. As per research, people who consume omega-3 fatty acids are at a low risk of heart disease.
- It prevents the platelet clots together.
- It can control the high blood pressure
- It can increase the HDL level
- It can control immune trigger that further development of inflammation
A condition in which airways of a person become swallowed and produce extra mucus that makes him difficulties in breathing.
A diet component contains the high omega3-s that help to control the inflammation. As per the study, omega 3 fatty acids may control lung disorders.
Good for Pregnant Woman
Omega-3 fatty acids involved in brain growth and the physical growth of the fetus. Consuming this dietary supplement while you are pregnant can give you numerous benefits for the infant.
- Good IQ level with better brain growth
- Good physical development
- Prevent baby from autism and other ADHD symptoms
- Better eyesight
Reduce the Risk of Autoimmune Disease
Autoimmune disease is what when your immune system harms the healthy tissue of your body. For example, Type 1 diabetes in which your immune system destroys the insulin-producing cell of your body.
As per the study, it has been found omega-3 fatty acid prevents the body from various autoimmune disorders such as rheumatoid arthritis, ulcerative colitis, and psoriasis.
- Blackhead Removal
What are Omega-6 Fatty Acids?
The main source of omega-6 fatty acids are nuts, vegetables, and seeds. This is polyunsaturated fats, which has numerous health benefits. It is also known as N-6. acides gras.
It is used for various health conditions, but so far, it is useful for reducing LDL and elevating HDL. In addition to all these, it can reduce the chances of cancer and heart disease.
Omega-6 fatty acid improves the function of all the cells in our body, but so far, over-consumption of omega-6 fatty acid may harm the blood vessels and heart. They are used for energy generation.
Linoleic acid is the type of omega-6 fatty acid that can convert the omega-6 into arachidonic acid. however, this dietary supplement is on demand for the modern western diet.
The requirement of omega-6 is important but you need to take it in the limited suggested diet, otherwise, it can harm the body.
The ideal suggested diet of omega-6 fatty acid with omega-3 fatty acids is 1:4. As per the western diet, the suggested ratio of omega-6 with omega-3 is 1:10.
Adding the omega-6 in your diet along with the omega-3 fatty acid does not improve the brain development of children. Moreover, it does not play any role in better vision and growth of the fetus.
It does not play any beneficial role to prevent multiple sclerosis. You need to take it in the limits. However, people who are taking a high amount of this supplement seems to have a higher risk of developing a specific form of eyelid swelling.
Low consumption of omega-6 fatty acids reduces the risk of developing diabetes and high blood pressure.
What are Omega-9 Fatty Acids?
Omega-9 fatty acids are unsaturated fats, which are generally obtained from vegetables and animal fats. Two omega 9 fatty acid is well known among the people.
Erucic Acid is found in the wallflower seed, mustard seed, and rapeseed. Rapeseed generally used for commercial purposes including coating and painting.
Oleic acid is a fatty acid that occurs in various animal and vegetable oil including olive oil. It is monosaturated fats and a name derived from the oleum.
This compound is used in lung damage in certain animals for the treatment. It elevates the HDL level in our body that is important for good health. It may cause hypotensive.
As per FDA omega-9, is approved for better health by reducing risk coronary heart disease.
It regulates insulin and decreases inflammation. As per the study found people who consume high monosaturated fat diets had fewer chances of inflammation and good insulin sensitivity.
Omega-9 fatty acids are non-essential fats since they can manufacture by the body. They have numerous benefits for metabolic body health.
Side Effects of Omega 3 6 9 Fatty Acids
Call your doctor if you feel any worst side effects after consuming omega 3 6 9 fatty acids supplements. If you have any allergic reaction after consuming the supplement stop taking this.
- A skin rash
- Taste bud defect
Food sources of Omega 3 6 9 Fatty Acids
Omega 3 6 9 fatty acids are easily available from the diet. However,it is important to maintain the equilibrium of these fats. Here, is the list of food that contain omega 3 6 9 fatty acids.
The best source of omega 3 fatty acids are the oily fish, algal oils. Along with this, you can consume it from nuts and seeds.
According to guidelines, the daily required amount of omega-3 fatty acid is 1.1grams to 1.6 grams for both male and female adults.
You can consume salmon, mackerel, chia seed, walnuts, and flaxseed for the omega 3- fatty acids.
Omega-6 fatty acids generally present in refined vegetable oil, nuts, and seeds. According to the study, the daily requirement of omega-6 fatty acids is 12 to 17 grams for both males and females.
Soyabean oil, corn oil, mayonnaise, almond, and cashew nuts are the main source of omega-6 fatty acids.
Omega-9 fatty acids are present in olive oil, cashew nut, almond oil, peanut oil, walnut, and avocado oil.
There is no data available for the daily required amount of omega-9 fatty acids. These oils are commonly present in vegetable oil, nuts, and seeds.
Right Way to Consume Omega 3 6 9 Fatty Acids
The right combination of omega 3 6 9 fatty acids supplement is 2:1:1. This combination helps you to consume more omega-3 fatty acids, which is the ideal requirement of western diet choice.
The best way to focus on the right combination of these fatty acids to improve health conditions.
Omega-3 supplement is available online, it can help you to balance the body system and improve the vision.
The Bottom Line
Although it is important to consume the omega 3 6 9 fatty acid in the right proportion to get more benefits rather than taking omega-3 alone. If you are getting these supplements in oral dosage form, you need to buy with a high concentration of omega-3 fatty acids.
Additionally, omega-6 is important for those people who follow the western diet plan. This fatty acid does not produce by the body. Moreover, omega-9 fatty acid can produce by the body, you don’t need to take it from outside.
The ideal combination of omega 3 6 9 is mentioned above, you need to check your diet for the proper dose follow. A right combination can improve your health condition. On the other hand, an imbalance of these can harm your health.
Which is better a fish oil or omega 3 6 9?
A right combination of these 3 is better than fish oil. Fish oil contains omega-3 fatty acids. As per guidelines, it is recommended to intake in ratio 2:1:1 of omega 3 6 9.
Is omega 9 is good or bad?
As per research, omega-9 fatty acids are monosaturated fat. It elevates the HDL level that is known as good cholesterol and has numerous health benefits. Omega 9 can reduce the risk of heart disease and maintain blood pressure. It can be produced by the body. This is good for our health.
Does omega 3 cause weight gain?
Omega 3 is beneficial for body metabolism. It may help to reduce weight. It improves the metabolic rate of our body, higher metabolic rate help to burn the calories fast.
However, you can reduce your weight faster with the help of omega 3 fatty acids.
Can I give my dog Omega 3 6 9?
Omega 3 6 9 is an excellent source of fatty acid that can improve the heart health of your dog. It provides a healthy combination of unsaturated fats. you can add it as a dietary supplement for your dog.
Does Omega 9 cause inflammation?
This is not mentioned as an essential supplement. However, it can be produced by the body. It improves heart health and helps to reduce inflammation.
Does omega-6 cause inflammation?
This is an essential supplement as per the modern western diet. It is important to take it in the right proportion. Overdose of omega-6 fatty can harm health.
It is essential for energy production, but so far, this is not suggested to take it over. It can increase the risk of heart disease.
What are the symptoms of too much omega-6 fatty acid?
- It destroys the insulin-producing cells and elevates the blood sugar level.
- Reduce the blood pressure
- Elevate the LDL level
- It can cause acid reflux
- Overdose can cause insomnia.
- It may cause fatty liver.
Does Avocado have omega 9?
Avocado oil is the rich source of omega 9. However, it has beneficial effects on our body. Avocado oil has monosaturated fats that are good for heart and blood pressure.
Which is the best omega supplement?
Omega-3 contains triglycerides that are essential supplement fo the body. It improves the various health condition such as autoimmune disease, arthritis, fetus brain development, and rheumatoid arthritis.