The role of Omega-3, Omega-6 and Omega-9 on your health
Omega-3, 6, and 9 fatty acids are particularly important to maintain a good health. They are also known as “fish oil”. It is more important to get them in the right amount balance between them because the human body fails to produce them. The American Heart Association suggests that 2 meals per week should contain fish, which unfortunately is not always achievable.
Omega-3
There are 3 different types of Omega-3:
• EPA: Reduces inflammation and helps with the management of depression symptoms.
• DHA: Makes up to 8% of the brain weight and supports the brain development and its functions.
• ALA: It is metabolized to EPA and DHA, although the process is not very efficient. ALA supports the health of the heart, the immune system, and the nervous system.
Omega-3 is the main compound of the cell membrane. It also has other functions:
• It supports the heart’s health. Omega-3 helps on managing cholesterol and triglyceride levels in the blood, as well as and blood pressure.
• Supports mental health. Omega-3 manages, or prevents depression, Parkinson's symptoms, etc.
• Helps reduce weight. Omega-3 helps managing the weight.
• Helps reduce fat mass in the liver.
• Supports brain development in infants. Omega-3 supports the development of the baby, since it is the fetus.
• Fights inflammation. Omega-3 helps managing the inflammation, which accompanies chronic diseases.
A diet poor in Omega-3, contribute to inflammation and chronic diseases, such as rheumatoid arthritis, diabetes, atherosclerosis, etc.
Food that is rich in Omega-3
Fatty fish is the main source of Omega-3. Other sources include algae oils, plant seeds and various nuts. Examples are salmon, sardines, anchovies, chia seeds, flax seeds, nuts, etc.
Omega-6
The main function of Omega 6 is to produce energy. The most common form of Omega 6 is Linoleic Acid, which our body converts to Arachidonic Acid. Like EPA, arachidonic acid is metabolized. Its metabolites play a key role the immune system boost. Some Omega-6s help manage the symptoms of chronic diseases as well as reduce fat mass.
Food that is rich in Omega-6
Vegetable oils and the food that is cooked in these oils are the main source of Omega-6. Other sources are various seeds and nuts. Examples are soy, corn oil, mayonnaise, nuts, sunflower seeds, almonds, cashews, etc.
Omega-9
Oleic acid is the most usual form of Omega-9 in your diet. In a study conducted in 2015 it was found that a diet rich in Omega 9 can improve insulin sensitivity and reduce inflammation in the body.
Food that is rich in Omega-9
Vegetable oils nuts and seeds are the main source of Omega-9. Examples of foods rich in Omega-9 are olive oil, cashew oil, almond oil, avocado oil, peanut oil, cashew, nuts, etc.
Should I add Omega-3 Omega-6 and Omega-9 supplements to my diet?
A diet that has the right balance of Omega-3, 6 and 9 has many health benefits related to the heart, the balance cholesterol levels, and on the mental health. Whoever thinks that he can balance the intake of Omega-3 Omega-6 and Omega-9 through the diet, can choose a supplement which only contains Omega-3. Buy online and benefit from the discounts! Omega-3 supplements can be found in the Vitamins & Supplements section, under the Omega & Fish Oil section, or click here: