Omega 3, 6 and 9 acids help maintain the cells of the nervous system, can also help reduce bad cholesterol and increase good cholesterol, help prevent heart disease and improve the immune system.
Let’s just say that acids 3, 6 and 9 are one of the keys to wellness and in this article, we explain where to find them, what supplements you can include in your diet and the benefits you can expect.
What are omega 3, 6 and 9 acids?
Also known as essential fatty acids, omega-3, 6 and 9 are good fats that you can add to your diet, either through foods rich in these fats or in the form of supplements.
Omega 3, 6 and 9 are unsaturated fats or, in other words, good fats. They contain essential amino acids and DHA and EPA, essential polyunsaturated fatty acids that our body is not able to produce on its own.
What are omega 3, 6 and 9 used for?
Some of the benefits of these fatty acids are:
- They can help lower blood triglycerides, lower blood pressure and reduce inflammation in the arteries, which together contribute to cardiovascular health.
- Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are essential components for the development and maintenance of brain function. They can improve memory, focus and cognitive function.
- DHA is also important for eye health and may help prevent eye-related problems such as macular degeneration.
- They prevent the degeneration of brain cells, delaying the onset of diseases such as Alzheimer’s disease.
- They are necessary for proper cell growth and function and play a crucial role in the synthesis of cell membranes.
- Like omega-3s, omega-6s also have an anti-inflammatory effect, but in excess, they are a potent pro-inflammatory. It is essential to maintain a proper balance between omega-3 and omega-6.
- Omega-9 fatty acids, specifically oleic acid (the main component of olive oil), can help reduce LDL (“bad”) cholesterol in the blood, which benefits cardiovascular health.
- They have anti-inflammatory properties and help to reduce systemic inflammation in the body.
- Some studies suggest that omega-9 fatty acids may contribute to weight control by improving satiety and regulating metabolism.
What is the difference between omega 3, 6 and 9?
Omega-3, omega-6 and omega-9 fatty acids have different functions and benefits due to their structural differences.
Omega-6 and omega-6 fatty acids are polyunsaturated – they have more than one double bond – and omega-9 fatty acids are monounsaturated, which means they have only one double bond. Omega 3 and 6 are essential and must be acquired by the body through diet or supplementation, omega 9 can be produced by the body itself.
Omega-3 fatty acids have important benefits for the heart, brain and metabolism. Omega-6s provide the body with energy. It is important to consume more omega-3 than omega-6. Omega-9 fats help to improve insulin sensitivity.
Where to find omega 3, 6 and 9?
- Omega 3: seafood and fish -especially oily fish-, krill, olive oil, flax, chia, walnuts and algae, among others.
- Omega 6: seeds and vegetable oils derived from seeds such as sunflower, corn, and sesame; nuts such as walnuts, wholegrain cereals, quinoa, chicken and turkey meat, eggs…
- Omega 9: Olive oil, vegetable seed oils, nuts, etc.; can be synthesised in the body.
Supplement your diet with omega 3, 6 and 9 acids.
There are many omega-3-6-9 combination supplements available, but they do not provide any additional benefit compared to taking a quality omega-3 supplement alone.
Omega-6 is essential in certain amounts but is already present in many foods. Most people following a Western diet already consume too much and should cut back.
Our bodies are capable of producing omega-9s, and they are easily obtained through food, so there is no need to take them in supplement form.
It is most important and appropriate to consume a balanced omega-6 to omega-3 ratio of 2:1 to 4:1. Because much higher omega-6 to omega-3 ratios promote systemic inflammation in the body, leading to the development of many chronic diseases such as type 2 diabetes, obesity, arthritis or various heart diseases. To help prevent the development of these types of diseases and support cardiovascular health, we recommend G7 Orgono Col, which is high in omega-3 (DHA) to help reduce triglycerides.
Choose a cold-pressed supplement that has not been subjected to heat during manufacture, as this causes oxidation that can damage fatty acid molecules. Its ingredients should include an antioxidant, such as vitamin E. According to the World Health Organisation, the recommended amount of Omega-3 is between 400-2000 mg per day.