What is Omega-3, 6, 9?
Omega-3, Omega-6 and Omega 9 fatty acids are all important dietary fats for our health, some fatty acids are good for cardiovascular health, while others can cause inflammation in the body, therefore a balanced intake is beneficial for health.
| Omega-3 polyunsaturated fatty acids |
Omega-6 polyunsaturated fatty acids |
Omega-9 monounsaturated fatty acids |
|
|---|---|---|---|
| Food source | Salmon, mackerel, sardines, tuna etc. Flaxseeds, Sesame, Pumpkin Seeds |
Sunflower oil, corn oil, soybean oil, nuts, seeds etc. | Olive oil, nuts, seeds |
| Is it necessary? | Yes | Yes | No |
| Can it be synthesized ourselves? | No | No | Yes |
| Health effects |
|
|
|
The best sources of Omega-3 are fatty fish such as salmon, mackerel, and sardines, while Omega-6 and Omega-9 are derived from vegetable oils, nuts, and seeds.
Recommended intake of Omega-3, 6, 9
The optimal balance of these three fatty acids is1:1:3（Omega-3: Omega-6: Omega-9）
Omega-3
Fish oil is rich in Omega-3, which has good effect on our health such as strengthening the immune system, good for the cardiovascular system, or may help to reduce stroke, improving brain function, reducing inflammation, stress and good for skin health.
Omega-6
A well-balanced diet normally provides the entire need for Omega-6 and 9. If the diet does not contain plenty of Omega-3 sources, such as fatty fish, it’s important to supplement with a high-quality dietary supplement with Omega-3.
In a typical modern diet, the intake ratio of Omega-3 and Omega-6 has been seriously out of balance, causing adverse effects on heart health and blood circulation which could damage our health.
References:
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
https://extensionpublications.unl.edu/assets/html/g2032/build/g2032.htm
