OMEGA - 3,6,9 Fatty Acids
Omega-3,6,9 Fatty Acids
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Omega-3, omega-6, and omega-9 fatty acids are all necessary dietary fats.
They all have health benefits, however it’s necessary to get the right balance between them.
Omega 3, 6 and 9 are all types of polyunsaturated fatty acids - these are fat that are good for you.
Omega 3 and omega 6 are referred to as 'essential' as our bodies can't produce these by themselves so we have to get our needs met through our diet. However, omega-9 fatty acids are not classified as essential fatty acids despite their many benefits.
In this article, we look at the benefits of omega 3 omega 6 and omega 9 fatty acid, what happens to the body when people do not get enough, and how to boost omega 3, omega 6 and omega 9 fatty acid, intake.
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What Do Omega Fatty Acids Do?
Omega fatty acid supplements can help maintain healthy cholesterol levels, they also help maintain skin health, improve mood, enhance brain function, maintain cardiovascular health and support healthy growth and development.
Benefit's omega 3,6 and 9 have on the skin ?
Omega 3, 6, and 9 play a necessary function in the inflammatory response of the skin, the appearance and feel
(texture and softness) of the skin, and the ability to act as a barrier of (normal skin function).
Theres a difference between Omega 3 Omega 6 and Omega 9 fatty acids below you can read the differences between the three.
What are omega 3 fatty acids ?
Omega-3 fatty acids are a type of fat the body cannot make on its own. They are essential fat, which means they are needed to survive. We get the omega-3 fatty acids we need from the foods we eat or supplements.
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Eicosapentaenoic acid (EPA): This 20-carbon fatty acid’s main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA may also help reduce symptoms of depression.
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Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and contributes to brain development and function
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Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA appears to benefit the heart, immune system, and nervous system.
What are omega 6 fatty acids ?
Omega-6 fatty acids are essential fatty acids. They are necessary for our health, however, the body cannot make them.
You have to get them through food or supplements. Along with omega-3 fatty acids, omega-6 fatty acids play an important role in brain function, and normal growth and development.
As a type of polyunsaturated fatty acid (PUFA), omega-6s help stimulates skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
Omega 6 fatty acids mainly provide energy. The most common omega-6 fat is linoleic acid, which the body can convert to longer omega-6 fats such as arachidonic acid (AA)
Like EPA, AA produces eicosanoids. However, the eicosanoids that AA produces are more pro-inflammatory.
Omega-6 fats are also healthy unsaturated fats.
Just like omega-3 fats, we need to get omega-6 fats from food in our diet. Here are four types of omega-6 fats:
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LA (Linoleic acid)
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ARA (Arachidonic Acid)
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GLA (Gamma linoleic)
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CLA (Conjugated linoleic acid)
What are omega 9 fatty acids ?
By virtue of its status as monounsaturated fat, omega-9 fatty acids may help reduce the risk of heart disease, decrease inflammation and help improve blood sugar control, as just a few examples of why they are important for your health
Omega-9 fatty acids are from a family of unsaturated fats that are commonly found in vegetables and animal fats.
They are also known as oleic acid or monounsaturated fats.
omega-9 fatty acids are not classified as essential fatty acids despite their many benefits.
Just like omega-3 fats, we need to get omega-9 fats from food in our diet or supplements.
Here are two types of omega-9 fats:
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(Oleic acid)
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(Erucic acid)
Before looking into the amazing benefits of omega fatty acid's, have a read regarding some of the symptoms a deficiency of omega fatty acid's have on your body.
Deficiency
Having an omega-3 deficiency means that your body is not getting enough omega-3 fats.
This may put you at risk of negative health effects such as:
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Dry, scaly rash
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Frequent infections
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Slow wound healing
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Growth delay in infants and children
If no fatty acids are present in the diet, biochemical signs of fat deficiency show in seven to 10 days, the same is seen in people with chronic problems absorbing fat and those with cystic fibrosis.
Although the extreme omega-3 deficiency is rare, a low intake can cause cognitive decline and prevent proper cognitive development.
Other positive outcomes of obtaining enough EFAs are:
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Decreased premature birth
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Higher birth weight
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Lower risk of wheezing and asthma in children
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Less chance of allergy to eggs and peanuts
A fat deficiency of EFAs can also contribute to a higher risk of coronary heart disease,
Ok before looking at the benefits we need to understand that there is a difference between omega 3 omega 6 and omega 9 in this section lets look at the benefits of just omega 3 fatty acids
Benefits of omega 3 fatty acids.
1. Omega-3s Can Fight Depression and Anxiety
Depression is one of the most common mental disorders in the world.
Symptoms include sadness, lethargy and a general loss of interest in life Interestingly, studies indicate that people who consume omega-3s regularly are less likely to be depressed.
What’s more, when people with depression or anxiety start taking omega-3 supplements, their symptoms improve.
There are three types of omega-3 fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best at fighting depression.
2. Omega-3s Can Improve Eye Health
DHA, a type of omega-3, is a major structural component of the retina of your eye .
When you don’t get enough DHA, vision problems may arise.
Interestingly, getting enough omega-3 is linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness.
3. Brain Health During Pregnancy and Early Life
Omega-3s are crucial for brain growth and development in infants.
DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye.
Therefore, it’s no surprise that infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it.
Getting enough omega-3s during pregnancy is associated with numerous benefits for your child, including :
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Higher intelligence
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Better communication and social skills
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Fewer behavioral problems
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Decreased risk of developmental delay
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Decreased risk of ADHD, autism and cerebral palsy
4. Omega-3s Can Improve Risk Factors for Heart Disease
Heart attacks and strokes are the world’s leading causes of death .
Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption .
Since then, omega-3 fatty acids have been tied to numerous benefits for heart health.
5. Omega-3s Can Reduce Symptoms of ADHD in Children
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity.
Several studies note that children with ADHD have lower blood levels of omega-3 fatty acids than their healthy peers.
What’s more, numerous studies observe that omega-3 supplements can reduce the symptoms of ADHD.
Omega-3s help improve inattention and task completion.
They also decrease hyperactivity, impulsiveness, restlessness and aggression.
Recently, researchers observed that fish oil supplements were one of the most promising treatments for ADHD
Ok let's have a look at the benefits of omega 6 fatty acids and how it can benefit us.
Benefits of omega 6 fatty acids.
1. Stimulates Hair Growth
Consuming omega fatty acids can help improve your hair from the inside, since they are filled with nutrients and proteins. Taking an omega supplement , along with antioxidants, helps improve hair density and diameter. It also reduces hair loss.
2.Reduces The Risk Of Diabetes
Getting enough omega-6 polyunsaturated fatty acids could reduce the risk of type 2 diabetes by more than a third.
Ok finally let's have a look at the benefits of omega 9 fatty acids and how it can benefit us.
Benefits of Omega 9 Fatty Acids.
1. Increase's HDL Cholesterol Levels
Increases “good” HDL cholesterol levels and decreases “bad” LDL cholesterol levels. This helps eliminate plaque buildup in the arteries, which causes heart attacks and strokes. Reduces insulin resistance in people with diabetes.
2. Reduces Insulin Resistance In People With Diabetes
Consuming omega 9 has been shown to help reduce insulin sensitivity for those with diabetes.
this helps to keep blood sugars stable in a completely natural way.
3. Weight Loss
those who are following a weight loss diet, such as keto should consider consuming more omega 9 fatty acids through food or supplements.
the omega 9 avocado oil helps promote weight loss, by lowering inflammation in the cells of the body.
4. Heart Health
Omega 9 fatty acids have been shown to help manage healthy cholesterol levels.
which may help to eliminate a build-up of plaque in the arteries.
5. Energy Boost
Scientific studies show that oleic acid the most common type of omega 9 helps to boost energy levels.
omega 9 helps to boost your mood and make you feel more energised.