Healthy Lifestyle

Why You Need to Include Omega-3, 6, and 9 in Your Diet

You’ve probably heard of omega-3 fatty acids. They’re one of the most well-known and talked-about types of fat out there, thanks to their many health benefits. But did you know that there are actually three different types of omega fatty acids? Omega-3, 6, and 9 fatty acids are all important for our overall health. Omega-3 fatty acids are perhaps the most well-known of the bunch.  It’s important to include omega-3, 6 and 9 in our diets, either through food or supplements, to make sure our bodies are getting the nutrients they need.

 

What are omega-3, 6, and 9 fatty acids? 

Omega-3s and omega-6s are polyunsaturated fatty acids, meaning they have more than one double bond. Whereas, Omega-9s are monounsaturated fatty acids, which means they have one double bond. Omega-3 and omega-6 fatty acids are essential fatty acids, meaning we need to get them from our diet because our bodies can’t produce them on their own, whereas, omega-9 is a non-essential fatty acid, but that doesn’t mean it’s not important – it still has many benefits for our health.

All three types of omega fatty acids play an important role in our health. Omega-3 and omega-6 fatty acids are both involved in inflammation and immunity, while omega-9 helps to protect against heart disease. Omega-3 fatty acids are also important for brain health, and all three types of omega fatty acids can help to improve our mood and ease symptoms of anxiety and depression.

Starting with omega-3, this fatty acid comes in 3 different forms:

 

    • Eicosapentaenoic acid (EPA): This 20-carbon fatty acid’s main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA may also help reduce symptoms of depression.
    • Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and contributes to brain development and function.
    • Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA appears to benefit the heart, immune system, and nervous system. It is mainly used for energy.

 

Omega-6, on the other hand, comes in one form as Linolenic acid (LA) which the body can convert to longer omega-6 fats such as arachidonic acid (AA) and mainly provides energy. Like EPA, AA produces eicosanoids. However, the eicosanoids that AA produces are more pro-inflammatory.

As for Oleic acid, it is the most common omega-9 fatty acid and the most common monounsaturated fatty acid in the diet.

 

What do omega-3, 6, and 9 do for our health?

Each of the three omega fatty acids has its own set of benefits.

 

Omega-3:

According to research, Omega-3 fatty acids may lower your chance of developing heart disease. The intake of EPA and DHA may lower the risk of coronary heart disease, especially for those who are deemed to be in a “higher risk population,” such as those with higher blood triglyceride levels or low HDL (good) cholesterol. This is according to the most comprehensive review of the omega-3s EPA and DHA and their relationship to coronary heart disease to date. In fact, the Food and Drug Administration (FDA) has issued a Qualified Health Claim, stating “Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. (See nutrition information for total fat, saturated fat, and cholesterol content).”

Other health benefits include:

 

    • Forms a vital part of cell membranes
    • Supports mental health
    • Supports health weight management
    • Shown to reduce inflammation
    • Supports infant brain development
    • Promotes brain and eye health

 

 

Omega-6:

Like omega-3s, omega-6 polyunsaturated fatty acids like LA are important to cell membrane structure and function. However, it is important to note that although unsaturated fatty acids are a healthier alternative to saturated fats in your diet, however, consuming too much omega-6 fatty acid may be harmful to your health.

Health benefits include:

 

    • Shown to reduce nerve pain
    • Supports bone health
    • Shown to decrease blood pressure
    • Shown to lower heart disease risk
    • Shown to help alleviate symptoms of rheumatoid arthritis

 

 

Omega-9:

Omega-9 fatty acids aren’t strictly “essential,” as the body can produce them.

However, consuming foods rich in omega-9 fatty acids instead of other types of fat may have health benefits.

In fact, a study published in 2015 by the American Diabetes Association (ADA) found that mice found that who had diets high in monosaturated fat improved their insulin sensitivity and decreased inflammation. In humans, this same study found that high monounsaturated fat diets had less inflammation and better insulin sensitivity than those who ate diets high in saturated fat.

Other health benefits include:

 

    • Shown to reduce cardiovascular disease risk
    • Acts as a substitute in case of low levels of Omega 3 and 6

 

Why is it important to include all three types of omega fatty acids in our diets?

While all three types of omega fatty acids are important for our health, we need to make sure we’re including the right balance of omega-3, 6, and 9 in our diets. An imbalance of these fatty acids can lead to health problems. For example, if we have too much omega-6 and not enough omega-3 in our diet, this can lead to inflammation and chronic diseases such as rheumatoid arthritis, diabetes, atherosclerosis, and heart failure. On the other hand, if we have too much omega-3 and not enough omega-6, this can weaken our immune system.

The ideal ratio of omega-3 to omega-6 is 1:1 or 1:4, but the average Western diet is more like 1:20. This imbalance is one of the reasons why inflammation has become such a problem in the Western world. To restore balance, we need to make sure we’re including more omega-3 fatty acids in our diets and less omega-6.

How can we make sure to get enough omega-3, 6, and 9?

The best way to make sure you’re getting enough omega-3, 6, and 9 in your diet is to eat a variety of healthy fats. Omega-3 fatty acids are found in fish, nuts, and seeds, while omega-6 fatty acids are found in vegetable oils. Omega-9 fatty acids are found in olive oil and avocados.

It’s also a good idea to take a fish oil supplement that contains all three types of omega fatty acids. This will help to ensure you’re getting enough of each type.

As for supplements, Combined omega-3-6-9 supplements usually provide each of these fatty acids in suitable proportions, such as 2-to-1-to-1 for omega-3,6, and 9. These supplements can enhance your balance of fatty acids so that the ratio of omega-3 to omega-6 is adequate.

However, since omega-9 is non-essential as it is produced by the body and the usual western diet is full of omega-6 fatty acids, in some cases, choosing an omega-3 supplement instead of a combined omega-3-6-9 supplement seems like a better alternative. Either way, whether you choose an omega-3 supplement or a combined omega-3-6-9 supplement it is recommended to select a supplement with the highest omega-3 content — ideally more than 0.3 grams per serving. Another recommendation would be to pick a supplement that uses fish oil or algal oil, rather than flaxseed oil since EPA and DHA have more health benefits.

What are some good sources of omega-3, 6, and 9 fatty acids?

To make it easier, we tabulated some good sources of omega-3, 6, and 9 fatty acids

 

Omega-3 Omega-6 Omega-9
Salmon
Mackerel
Sardines
Herring
Anchovies
Flaxseeds
Chia seeds
Pumpkin seeds
Walnuts
soybean oil
corn oil
sunflower oil
hemp seeds
pumpkin seeds
sesame seeds
olive oil
avocados
almonds

Are there any risks associated with taking too much omega-3, 6, or 9 fatty acids?

While it’s unlikely you will consume too much omega-3, 6, or 9 fatty acids from food sources, it is possible to take too much if you’re taking supplements. Taking more than the recommended dose of omega supplements can increase your risk of bleeding and bruising. It can also lower your immune system’s response to infection. If you’re concerned you may be taking too much omega-3, 6, or 9, speak to a doctor or registered dietitian.

How can we make sure we’re getting the most out of our omega supplements?

To make sure you’re getting the most out of your omega supplements, it’s important to take them with food. This will help your body to absorb the fatty acids more effectively. It’s also a good idea to choose a high-quality supplement that has been third-party tested for purity and potency.

Polyunsaturated fatty acids are easily oxidized when subjected to heat and light, just as any other oils. For this reason, it is recommended to choose a cold-pressed omega-3-6-9 supplement when buying. This means that the extracted oil was subjected only to limited amount of heat, therefore, minimizing the risk of oxidation, which could damage the fatty acid molecules.

in addition, choose a supplement that includes an antioxidant, such as vitamin E, to be sure it hasn’t been oxidized.

 

Bottom line

Including omega-3, 6, and 9 fatty acids in our diets is important for maintaining good health. All three types of omega fatty acids play an important role in our bodies, but it’s important to make sure we have the right balance of each type. The best way to ensure you’re getting enough is to eat a variety of healthy fats or take an omega supplement that contains all three types of omega fatty acids. Omega-3 6 9 supplements encompass the benefits provided by all individual fatty acids, and provide a balanced amount of all three acids. These supplements can help maintain health cholesterol levels, keep skin healthy, improve mood, enhance brain function, maintain cardiovascular health and support healthy growth and development. However, these supplements generally provide no added benefits over taking omega-3 alone, especially if you follow a Western diet. As a result, even though combined supplements contain optimal omega 3-6-9 ratios, taking an only omega-3 supplement is likely to provide the most health benefits.

 

FAQs

1. What are omega-3, 6, and 9 fatty acids? 

Omega-3, 6, and 9 fatty acids are all types of polyunsaturated fats. Omega-3 and omega-6 fatty acids are essential fatty acids, meaning we need to get them from our diets as our bodies can’t produce them. Omega-9 is a non-essential fatty acid, but it’s still important for our health.

2. What are the benefits of omega-3, 6, and 9 fatty acids? 

All three types of omega fatty acids have many benefits for our health. Omega-3 and omega-6 fatty acids are both involved in inflammation and immunity, while omega-9 helps to protect against heart disease. Omega-3 fatty acids are also important for brain health, and all three types of omega fatty acids can help to improve our mood and ease symptoms of anxiety and depression.

3. Why is it important to include all three types of omega fatty acids in our diet? 

It’s important to include all three types of omega fatty acids in our diets because they all have different and important functions in our bodies. An imbalance of these fatty acids can lead to health problems. For example, if we have too much omega-6 and not enough omega-3 in our diet, this can lead to inflammation. On the other hand, if we have too much omega-3 and not enough omega-6, this can weaken our immune system.

4. How can we make sure to get enough omega-3, 6, and 9 in our diets? 

The best way to make sure you’re getting enough omega-3, 6, and 9 in your diet is to eat a variety of healthy fats. Omega-3 fatty acids are found in fish, nuts, and seeds, while omega-6 fatty acids are found in vegetable oils. Omega-9 fatty acids are found in olive oil and avocados. It’s also a good idea to take a fish oil supplement that contains all three types of omega fatty acids.

5. Are there any risks associated with taking too much omega-3, 6, or 9? 

While it’s unlikely you will consume too much omega-3, 6, or 9 from food sources, it is possible to take too much if you’re taking supplements. Taking more than the recommended amount of omega-3 supplements can increase your risk of bleeding and bruising. It can also lower your immune system’s response to infection. If you’re concerned you may be taking too much omega-3, 6, or 9, speak to a doctor or registered dietitian.

 

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