Omega 3, Omega 6, and Omega 9 fatty acids hail from a family of polyunsaturated and monounsaturated fatty acids (fatty acids are the broken-down fat-molecules that flood the bloodstream during the process of digestion). Omega 3 and Omega 6 are “essential” fatty acids which means that the body does not produce them naturally. Omega 9 on the other hand is a “non-essential” fatty acid which means that the body does produce it naturally. Because the body does not produce the essential fatty acids, one must obtain them by consuming certain foods, and by taking quality supplements.
As humble as the omega family may seem, this crew can play a significant role in the integrity of your internal and external wellbeing, read on to learn of the benefits and sources.
Benefits of Omega 3, Omega 6, and Omega 9 Fatty Acids
- Aids with weight loss and muscle growth: There is no one magical way to lose weight or grow muscles, however, regularly consuming omega fatty acids before, during, and after working out at least three times a week can increase your energy levels and jumpstart your metabolism which in turn can aid in the decrease of excess body fat. Additionally, omega 3 fatty acids have been proven to enhance muscle growth by stimulating protein production and distribution.
- Helps with the brain and eye development: The DHA component found in Omega fatty acid is the same component found in the brain and retina. Therefore, an increase in omega can help develop a healthy brain and healthier eyes while also decreasing the risk of macular degeneration, blindness, and other such related disorders.
- Can lower the risk of heart disease: The properties of omega fatty acids can aid in the decrease of plaque in the arteries while decreasing bad cholesterol levels and triglyceride levels which can in turn drastically lower the risk of heart disease. Additionally, omega fatty acid has been linked to the increase of good cholesterol levels.
- Helps with mood disorders: It is unfortunate to say that mood disorders are becoming more prevalent, however, omega fatty acids can be of some assistance. The alpha-linolenic, eicosapentaenoic, and docosahexaenoic components contained in omega fatty acids have been said to both stimulate and balance the central nervous system which can then decrease certain mood disorders such as depression, constant worry, and anxiety.
- Fights inflammation throughout the body: Regularly consuming omega fatty acid in your diet can reduce inflammation due to the increase of the molecule “mediators” in the bloodstream when digested.
- Enhances bone health: Research has it that a diet rich in omega polyunsaturated fatty acids can drastically reduce the symptoms of age-related bone and muscle loss as well as reduce symptoms of arthritis.
- Reduces respiratory symptoms: The inflammation-fighting compound “mediators” contained in omega fatty acid can also help decrease inflammation in the lungs which can then lower respiratory symptoms such as asthma and sinusitis.
- Slows down Alzheimer’s and dementia symptoms: The DHA component of omega fatty acid has been linked to the degradation of Alzheimer’s and dementia symptoms which can deter certain issues such as memory loss, loss of concentration, and confusion.
- Stimulates healthy hair and skin: Omega 3 has been praised for strengthening the hair and adding nutrients to the hair, as well as providing beneficial proteins to the follicles. Additionally, omega 3 has been linked to promoting proper circulation to the skin which aids in a more balanced skin PH.
Best Sources of Omega 3, Omega 6, and Omega 9:
- Omega fatty acids are found in many types of fish and seafood which include salmon, mackerel, anchovies, sardines, herring, trout, shrimp, and oysters.
- Omega fatty acids are present in a multitude of nuts, seeds, and beans such as walnuts, almonds, Cashews, Chia seeds, sunflower seeds, soybeans and flaxseed, hemp seeds, corn, and kidney beans.
- Many plant-based oils contain omega fatty acids such as flaxseed oil, canola oil, corn oil, sunflower oil, safflower oil, soybean oil, olive oil, cashew nut oil, avocado oil, almond oil, and peanut oil.
- Fruits and vegetables including spinach, kale, salad greens, avocado and Brussel sprouts, and seaweed are all excellent sources of beneficial omega fatty acid
- Eggs, lean and skinless chicken
- Margarine and mayonnaise
- High-quality supplements: Unfortunately, the conventional diet may not always support the continual input of omega fatty acid, this is where taking a high-quality omega fatty acid supplement might be of some value. You can find supplements that contain just omega 3 or you can find a supplement with a combination of all three. Usually, it is recommended to take a supplement that contains a higher dosage of omega 3 versus omega 6 and omega 9, this is because omega 6 is more readily available in food and also because our bodies produce omega 9 naturally, therefore taking an omega 9 supplement may not as detrimental.
Side Effects of Omega 3, Omega 6, and Omega 9 Fatty Acids:
As with almost everything else, there are a few side effects to dive into when considering increasing your intake of omega fatty acid. Symptoms such as nausea, upset stomach, loose stool, and thinning of the blood have been linked to the consumption of omega fatty acids. It is important to conduct additional research and consult a doctor with any questions and concerns before changing your diet or before including any omega fatty acid supplements to your diet.
Other Effects of Omega Oils
There are no claims that state that increasing your intake of omega 3, omega 6, or omega 9 can cure any disease or disorder. However, it is a fact that including these entities into your diet can drastically improve your physical and mental health by suppressing and eliminating many symptoms associated with diseases, disorders, and ill-health. It goes without saying that omega fatty acid works best when balanced with a healthy lifestyle, therefore, bad habits such as excess smoking, drinking, and eating late at night should be eliminated. In conclusion, adding this family of omegas into your diet can certainly improve the quality of your life by enhancing your health and wellness. If you’d like to pick up a multivitamin containing omega-3, visit AdvaLife USA to get started.