Omega 3, 6, and 9 fatty acids are all necessary to your health and they all come from different sources, while both omega 3 and 6 fatty acids are not manufactured by the body and must be consumed through what you eat, omega 9 fatty acids can come from foods or be manufactured by the body but, only if omega 3 and 6 fatty acids are present.
In addition, all three types of these fatty acids are essential to good health, however they need to be consumed in the right proportions.
Omega-3 Fatty Acids
Omega-3 fatty acids are found mainly in fatty fish such as salmon, mackerel, tuna, anchovies, and hoki as well as other seafood and studies show that deficits in these fatty acids can result in everything from lack-luster hair and acne to serious health conditions such as diabetes, cancer, and heart disease. Other studies show that most people don’t eat enough of these fatty fish and seafood to get sufficient amounts of omega-3 fatty acids to maintain good health. This has led many in the medical field to recommend that many of their patients take fish oil supplements in order to increase their levels of omega 3’s.
Omega 6 Fatty Acids
Omega 6 fatty acids are found in a number of different foods including walnuts, vegetable oil, sunflower seeds and oil, and grapeseeds to name a few. Omega-6 FAs like omega-3 fatty acids are essential to overall health. Studies suggest that omega-6’s in combination with omega-3’s may help treat conditions such as ADHD, diabetes, certain skin conditions and cancers and so much more.
However, while most experts recommend that a healthy ratio of omega-6 fatty acids to omega-3 fatty acids range between 1:1 and 4:1 the truth is that in most Western diets we are consuming anywhere from 14:1 to 20:1 due to the lack of omega-3 being consumed. This astonishingly high ratio not only does not improve your overall health but, actual harms it resulting in a number of serious health condition caused by the increased inflammation within your body that high ratios of omega-6 produce. Chronic inflammation has been linked to almost every single major illness known to man. That is why experts advise that we should always strive to balance the ratio of omega 3 and 6 in our body.
Omega 9 Fatty Acids
Omega 9 fatty acids are found in foods such as olives and olive oil, avocados, peanuts, and pecans. These FAs when present in the body in limited quantities can help to lower cholesterol levels and strengthen the immune system. In most cases the average person gets healthy amounts of omega-9 fatty acids. Not too much and not too little to maintain good health.
So when it comes to the consumption of omega fatty acids for our health the issue is balancing out those ratios between omega-3 and those of omega-6. In order to do this it is best to increase the consumption of omega 3 while lowering your consumption of those omega-6’s. The easiest way to lower the amounts of omega-6 is by limiting or eliminating deep fried and fried foods from your diet as these foods are most often cooked in vegetable oils which contain high levels of omega-6 fatty acids.
In order to increase those healthy omega-3 FAs and help bring the omega-6/omega-3 ratios into proportion you should consider dining on fatty fish such as tuna or salmon steaks once or twice a week and take a fish oil supplement that is high in omega3. By bringing the ratios of these two essential fatty acids in balance you may be able to treat or reduce your risk of one or more of the following diseases:
If you are concerned about your current or future health and want to take a more proactive role in safe guarding that health, a good place to start is by balancing those omega-6 and omega-3 EFAs and eating a healthy and nutritious diet. It’s your health, aren’t you worth it? Remember the saying, “health is wealth” – so taking minding your health and taking actions that will help promote your general well-being should always be your top priority.