Omega 3 Fatty Acids – Omega 6 Fatty Acids – Omega 9 Fatty Acid
You all would have heard of the Omega 3 Fatty Acids, Omega 6 Fatty Acids, and the Omega 9 Fatty Acid, as these 3 are the important fats which are required in our body. There are different sources from where we get these three dietary fats. But you also know that it is very important to get these 3 dietary fats in right and balanced amount. Not just because they have numerous health benefits. But also, because the imbalance caused in our diet due to any of these three dietary fats can lead to chronic diseases also. So, here, we are going to guide you about all these three dietary fats. This will help you in knowing the importance of these 3 fatty acids.
Omega 3 fatty acids
They are known as the polyunsaturated fatty acids which are not produced by our body. And just because our body cannot produce these fatty acids, so we need to take a diet that can help us in getting the Omega 3 Fatty Acids. Some of the most common Omega 3 Fatty Acids required by our body are Alpha-Linoleic Acid, Eicosapentaenoic Acid, and Docosahexaenoic Acid.
Omega 3 Fatty Acids Sources: One of the best sources of Omega 3 Fatty Acids is oily fish. That is why fish oil supplements are also used for getting the Omega 3 Fatty Acids. Other than fishes, there are a few more marine sources from where one can get the Omega 3 Fatty Acids. Even, seeds and nuts are also helpful in providing us the Omega 3 Fatty Acids. The common food sources for Omega 3 Fatty Acids are Salmon, Sardines, Mackerel, Flaxseeds, Chia Seeds, and Walnuts.
Benefits of Omega 3 Fatty Acids: Below, we have mentioned some of the benefits of Omega 3 Fatty Acids for our health and our body.
- As they have anti-inflammatory properties present in them, they help reduce the inflammation in the body.
- Consumption of Omega 3 Fatty Acids is also helpful for reducing asthma symptoms.
- Omega 3 Fatty Acids help reduce the ADHD (Attention Deficit Hyperactivity Disorder), symptoms and for its treatment.
- For those who want to lose weight, Omega 3 Fatty Acids are very helpful, as they help in reducing weight.
- They are helpful in reducing the plaque formation in the arteries and help in reducing the high blood pressure also.
Omega 6 fatty acids
Just like the Omega 3 Fatty Acids, these fatty acids are also known as polyunsaturated fatty acids. There is just a slight difference in the chemical bonding of the carbons. One of the most common Omega 6 Fatty Acid found in our diet is Linoleic Acid. Omega 6 Fatty Acids are also one of the essential fatty acids required by our body. The diet which most of us follow these days helps fulfil the requirement of Omega 6 Fatty Acids in our body, as it provides more than the required amount of Omega 6 Fatty Acids to our body.Omega 6 Fatty Acids Sources: Omega 6 Fatty Acids are most commonly found in vegetable oils. Some of the vegetable oil or food sources which contain Omega 6 Fatty Acids are Soybean Oil, Corn Oil, Walnuts, Cashew Nuts, Almonds, and Sunflower Seeds. Even the food cooked in the refined vegetable oil also has Omega 6 Fatty Acids present in it.
Benefits of Omega 6 Fatty Acids: Let’s know some of the benefits of Omega 6 Fatty Acids.
- It is helpful in the treatment of Rheumatoid Arthritis. It helps in reducing the stiffness and joint pain that occurs due to the Arthritis.
- It is helpful for reducing high blood pressure.
- Omega 6 fatty acids are recommended for supporting bone health, especially to the aged people.
- Just like the Omega 3 Fatty Acids, Omega 6 Fatty Acid is also said to be helpful in reducing the symptoms of Attention Deficit Hyperactivity Disorder. It also helps in the treatment of the same.
Omega 9 fatty acids
They are known as the monosaturated fatty acids, as they only contain 1 double bond. The most common monosaturated and Omega 9 fatty acid found in our diet is the Oleic Acid. Our body can produce this type of fatty acids. But still, we should consume the foods that have Omega 9 fatty acids present in them. As it is very beneficial for our health.
Omega 9 Fatty Acids Sources: They are mostly found in seeds, nuts, and seed oils. Some of the food sources which have a good amount of Omega 9 Fatty Acids are Almonds, Walnuts, Cashews, Olives, Pecans, Rapeseed, Hazelnuts, Mustard Seed, Avocado, Almond oil, Cashew Nut Oil, Avocado Oil, Olive Oil, and Peanut Oil.
Benefits of Omega 9 Fatty Acids: Omega 9 Fatty Acids have different benefits. It is not suggested by the doctors to take supplements for this fatty acid; however, it is still very important for us. Some of its benefits are:
- It is helpful for people who are suffering from diabetes. As it helps the diabetic people by decreasing the insulin resistance in them.
- Omega 9 fatty acids are good for boosting energy and immunity system. They are also known for enhancing mood or making people feel better.
- People who are suffering from Alzheimer’s disease can also get benefit from the Omega 9 Fatty Acids. As it helps in improving their memory.
- They are good for reducing the bad cholesterol level in one’s body. The Omega 9 fatty acids help in eliminating the build-up of plaque from the arteries. This helps save one from the risk of strokes and heart attack.
We hope now you know from where you can fulfil your requirement of Omega 3, Omega 6, and Omega 9 Fatty Acids. And as these three are important for us in different ways, so we should ensure that we take them properly and maintain the balance in between them.