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What you must know about Omega 3-6-9 fatty acids. An essential overview



Omega-3, 6 and 9 are all three very important dietary fatty acids with a large number of benefits for our body. Omega-3 fatty acids are polyunsaturated fats which our body is unable to produce them. So, since we cannot get them from our system, we must find an alternative way, such is our diet, in order take the necessary amounts. That is why they are called “essential” fats. Three most common omega-3 fatty acids are:


Docosahexaenoic acid (DHA) – this is 22-carbon fatty acid makes up almost 8% percent of our brain’s total weight. That means, they are extremely important for normal brain development and its function.


Eicosapentaenoic – This 20-carbon fatty acid’s main function is to produce enough eicosanoids, chemicals that help fighting inflammation and eliminate depression.


Alpha-linolenic acid – This is an 18-carbon fatty acid which has the ability to transform itself into the above mentioned fatty acids. Its main function is to help our body produce more energy.


Since they are considered to be strong and powerful, getting the wrong balance of these fats may contribute to several diseases. That is why, we’ve written this guide to help you get to know them better, learn the differences, the benefits and how to get them.



Main Omega-3 fats benefits


Despite these fatty acids are an extremely essential  part of human cell membranes and mainly support brain functions, they do have plenty of other important functionalities you should know before skipping them from your diet.



They improve our mental health


Starting from all kinds of symptoms like depression, bipolar disorders, psychotic disorders and many others, Omega-3 fatty acids give a significant help in eliminating them by drastically improving our brain’s overall performance.



Improving heart health


Omega-3 fatty acids can significantly reduce triglycerides, blood pressure, and the creation of arterial plaques. They increase the level of what is called a “good” cholesterol.



Eliminating fat from the liver


This is another very important function that omega-3 fatty acids have. They help decrease our liver’s fat level instantly.



Omega-3 fatty acids support infant brain development


Yes, this is supposed to be a very important role these fatty acids play. They are extremely important for the baby’s brain development especially when they’re still unborn.



They fight inflammation


These fatty acids are also called anti-inflammatory ones. Meaning, they have some super-powers in reducing the inflammation from our body that contribute to a large number of chronic diseases.



Strengthen our bones


If you don’t have the right amount of omega-3 fatty acids in your system, that means your bone’s mineral density with be imbalanced, leading to many bone-related health issues.



Improves memory


Despite the significant contribution omega-3 fatty acids give to our memory, eating these fatty acids in the right amount means we have a slower decline on our brain function especially after 60s.



Where to find Omega-3?


Oily fish is the best and strongest source of Omega-3. Big sources of this fatty acid are seeds and nuts. Also you can find omega-3 fatty acids in refined vegetable oils. The advised amount of omega-3s fatty acids an iver-19 years old person should consume, are:


Men – 1.5-1.6 grams

Women – 1-1.1 grams


Now, you can better calculate the right amount of this essential fatty acid while you eat. Find below the exact amount in one serving for the following foods:


Walnuts: 2.2 – 2.3 grams

Chia seeds: 4.9 -5 grams

Salmon: 4.0 – 4.1 grams

Mackerel: 3.0 – 3.1 grams

Anchovies: 1.0- 1.1 grams



Where to find omega-6?


Mostly, we can find omega-6 fatty acids in large amount of refined vegetable oils or on foods cooked with it. Just like omega-3, we can find omega-6 in nuts and seeds. The necessary amount of omega-6s adults from 19 to 50 years old should take is:


Men: 17 grams

Women: 12 grams


Below, you can find the amount of these fatty acids in 100grams of the following, everyday foods:


Soybean oil: 50 grams

Walnuts: 37 grams

Sunflower seeds: 34 grams

Mayonnaise: 40 grams

Almonds: 12 grams


Seeing this list, you obviously thought how easy  getting this fatty acids through your daily diet is.



Where to find omega -9?


Just like omega-3s and omega-6s, omega-9s are commonly found in nuts, seeds and vegetable oils too. Since they are considered to be non-essential, there are no specific amounts and direction on how much from these fatty acids you need to take. Here are the most common foods containing omega-9s in 100 grams:


Olive oil: 84 grams

Almond oil: 60 grams

Peanut oil: 48 grams

Avocado: oil: 60 grams

Almonds: 30 grams

Walnuts: 10 grams


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