Unsaturated fatty acids, or healthy fats, are what omega 3, 6, and 9 are. Due to differences in their double-bond chemical structures, omegas 3, 6, and 9 have various qualities and health benefits from one another.
The polyunsaturated fats omega-3 and omega-6 are referred to as “essential” because our bodies are unable to create them on their own; instead, we must obtain our requirements from our food. It is not “essential,” however, for the body to be able to synthesize omega-9 fatty acids.
Where to look for Omega 3, 6, and 9.
Foods rich in omega-3
A specific kind of polyunsaturated fat known as omega-3 fats is typically present in:
- Fatty fish, such as salmon, mackerel, herring, and sardines.
- Cod liver oil (often swallowed as a pill or with a spoon)
- Flax seeds
- White fish and shellfish, such as crab, squid, oysters, and mussels
- beans
- Tofu
Foods rich in omega-6
Furthermore, beneficial unsaturated fats, omega-6, can be found in seeds and green leafy vegetables.
Nuts and culinary oils (such as soybean, corn, and linseed oil)
eggs, fish, poultry, and meat
Foods rich in omega-9
Of all the fatty acids, omega-9s are the most abundant. Omega-9s are not regarded as “essential,” in contrast to omega-6 and omega-3, because our bodies are capable of producing them from unsaturated fat.
Typically, omega-9 can be found in
- animal fats, extra virgin olive oil
- sunflower oil, peanut oil, and canola oil.
- Fish oils can also be consumed as fish oil supplements in the form of spoonable or pill form.
Advantages of Omegas 6, 9, and
Each of the three omega fatty acids has advantages of its own.
Benefits of omega-3 fish oil
- lowers the chance of blood clots
- enhances cardiac health and lowers inflammation
- Reduce the likelihood of illnesses like arthritis
- promotes mental wellness
- Boost kids’ focus
One of the most well-liked vitamins for heart health is usually omega. The British Heart Foundation advises eating oily fish at least once a week, and if you have experienced a heart attack, increase to two or three servings each week. Consuming omega-3 fatty acids is also believed to be linked to normal cholesterol and blood pressure levels. Additionally, a recent study found that omega-3 fatty acids may lower postmenopausal women’s risk of hip fractures.
Concentrated quantities of omega-3 fatty acids have been linked to enhanced cognitive abilities like memory and thinking. Because of this, some professionals advise using omega as a supplement to increase mental capacity.
Children who have attention-deficit/hyperactivity disorder (ADHD) seem to have inadequate levels of critical fatty acids, according to studies. According to several studies, these kids would gain from taking omega-3 supplements since they would be more focused and behave better. Recent research in the journal Biological Psychiatry* connected low levels of omega-3 to elevated anxiety, impaired memory, and hyperactivity in teenagers. In this field, more research is required.
Omega-3 fatty acids are also necessary for development and growth. Omega-3 helps develop the baby’s neurological system throughout pregnancy. Premature babies exposed to low levels of omega-3 during pregnancy may experience neurological and visual issues. Additional indicators of a shortage in omega-3 fatty acids include tiredness, mood fluctuations, poor circulation, memory loss, dry skin, and heart issues.
Advantages of omega-6
- supports the healing of wounds with blood clots
- increases immunity
- helps eczema and other skin conditions
- lessens the discomfort in the nerves
Omega-6 fatty acids promote blood clotting, which is necessary for wound healing. Additionally, omega-6 strengthens the immune system and may be beneficial for dry skin disorders like eczema.
Similar to omega-3 fatty acids, omega-6 fatty acids are necessary for healthy brain development and behavior. Omega-6 and omega-3 fatty acid deficiencies seem to be present in children with ADHD. Since most cooking oils include omega-6 fatty acids, very few persons are deficient in them.
Advantages of omega-9
If the body is deficient in omega-3 and omega-6 fatty acids, it can use omega-9 fatty acids as a partial replacement, albeit not a perfect one. Omega-9 is abundant in olive oil, which has numerous health advantages. But the secret to optimal health might lie not in omega-9 fatty acids themselves but rather in the high polyphenol content in olive oil.
It is believed that polyphenols possess antimicrobial, anti-inflammatory, and anti-clotting qualities. Omega-9 fatty acids may contribute to blood sugar regulation, HDL (good) cholesterol elevation, and LDL (bad) cholesterol reduction.
Consuming Omega 3, 6, and 9.
What daily dosage of Omega 3, 6, and 9 should you take?
The recommended dosage for omega-3:
Try to consume two servings of fish per week. Adults and kids over the age of 12 should aim for 140g of fresh fish or one small tin of oily fish per serving. Youngsters seven to eleven years old should aim for one to one and a half tiny fillets for each serving. Four to six-year-olds should consume half to one small fillet or two to four teaspoons of fish each serving. Younger children (18 months to 3 years) should have one to three tablespoons per serving or a quarter to three-quarters of a small fillet. As an alternative, you might take an omega-3 supplement once a day.
It is advised that you consume no more than two servings of oily fish each week if you are pregnant. Consult with your physician before using fish oil supplements if you take blood-thinning medications like aspirin or are scheduled for surgery, as these may also thin your blood.
Adverse consequences: Consuming omega-3 fatty acids in excess of 3 grams per day may raise the risk of bleeding, including nosebleeds and blood in the urine. Along with digestive issues, including nausea, heartburn, and diarrhea, omega-3 can also result in migraines and foul breath. Blood clotting medications may also interact with omega-3 supplements.
Recommended dosage for omega-6:
For individuals aged 19 to 50 years, the recommended daily allowance of omega-6 is 12g for women and 17g for men.
The amount of omega-6 in 100g of these foods is as follows:
- 12g of almonds
- 8g of cashew nuts
- 39g of mayonnaise
- 34g of sunflower seeds
- 37g of walnuts
- Supplements containing evening primrose oil also include omega-6.
Consequences: Prolonged tissue inflammation, edema, water retention, headaches, nausea, and loose stools are all possible outcomes of omega-6. Overconsumption of omega-6 can result in blood clots, elevated blood pressure, and an increased risk of heart attack or stroke. It is not advisable to take omega-6 supplements if you have had seizures in the past.
Recommended dosage for Omega-9
Suggested dosage: An adult should get adequate omega-9 from one to two tablespoons of extra virgin olive oil each day. It is better to take olive oil as a time-released supplement rather than taking your daily dosage all at once, so spread it out throughout the day.
Consequences: You may ingest too much omega-9 if your diet is high in fat and cholesterol, which increases your risk of obesity and cardiovascular disease. If your body doesn’t have enough omega-3, it may also accumulate too much omega-9.
Are supplements for Omega 3, 6, and 9 necessary?
The advantages of omega 3, 6, and 9 taken together are critical to your overall health and well-being. Nonetheless, the typical Western diet frequently contains less omega-3, -6, and 9 than is advised. Supplements give a balanced dose of each fatty acid and all of its advantages.
Who shouldn’t take supplements containing Omega 3, 6, and 9?
If you are nursing a baby, intend to become pregnant, or are currently planning a pregnancy, you should not use omega 3, 6, or 9 supplements. Additionally, you have to stay away from it if you’ve had seizures in the past or have surgery coming up. If you have a history of cardiac issues, you should consult a doctor before using these supplements.
How to Pick Supplements for Omega 3, 6, and 9
Read the ingredients carefully before selecting a supplement. Make sure you know what you are consuming by doing some research if it contains anything you are unsure of. In order to provide yourself with the proper balance of enough supplements without going overboard, you should also select a supplement with the appropriate dose.
To Conclude
Dietary lipids that are essential for good health and balance include omega 3, 6, and 9 fatty acids. As an alternative, taking omega supplements can assist you in obtaining the proper dosage and quantity of these fatty acids. We advise speaking with your physician before making any supplement purchases.