Omega 3, 6 and 9: what are their respective benefits?

Posted by Nutrition pro on

Omega 3, 6 and 9: what are their respective benefits?

Omega-3s, 6s, and 9s are often touted for their health benefits . But what is it exactly?

In reality, they are fatty acids in the form of lipids. Their particularity is that they are transformed into energy by the body.

What are the real benefits of these fatty acids? Let's dig deeper:

The benefits of Omega 3

Omega 3 is a polyunsaturated fatty acid (PUFA). They are composed mainly of alpha-linolenic acid (ALA), eicosapentanoic acid (EPA) and docosa-hexanoic acid (DHA).

These substances have beneficial effects on health according to several scientific researches. DHA, for example, contributes to the proper functioning of the brain and the organ of vision, while ALA improves the health of the heart and arteries.

EPA and DHA together are powerful weapons against cardiovascular disorders. They reduce the level of triglycerides in the blood and the risk of high blood pressure.

These fatty acids also have effects against certain mental disorders such as depression and dementia. We must add to the list of benefits of omega 3 their ability to prevent AMD (age-related macular degeneration). Note that these fatty acids are visible in various foods such as oily fish.

The WHO (World Health Organization) recommends consuming at least two portions of oily fish per week, rich in omega-3 EPA and DHA.

Omega 3 rich foods :

  • Flax seeds
  • Chia seeds
  • Mackerel
  • Anchovies
  • The salmon
  • Sardines
  • Nuts

The benefits of Omega 6

Like Omega-3 , these fatty acids, although they are not essential, also have unsuspected virtues. Note that linoleic acid (LA) allows the production of all Omega-6, namely gamma-linolenic acid, dihomo-gamma-linolenic acid and arachidonic acid.

There are many reasons to consume omega 6 . First, they help maintain the fluidity of cell membranes.

They also contribute to different physiological processes such as blood clotting, the immune system and blood pressure. Omega-6s also have positive effects on the nervous system.

To top it off, they reduce allergic reactions and optimize immune defenses. You can find them in sunflower, grapeseed, or peanut oil.

rich foods omega 6 :

  • sunflower seeds
  • soybean oil
  • corn oil
  • cashew nuts
  • The almonds
  • Nuts

The benefits of Omega 9

Omega-9 are monounsaturated fatty acids. The body makes them from saturated fats. But there are also many foods that contain omega 9 , to name only olive oil, avocados and dried fruits.

These fatty acids have remarkable properties. Their main asset is that they help you prevent cardiovascular disorders by reducing the level of bad cholesterol in the blood.

They also protect you from type 2 diabetes and metabolic syndrome. For people who have high triglyceride levels but are not overweight, the consumption of foods rich in Omega-9 is strongly recommended. This improves blood lipid and blood sugar levels.

rich foods omega 9:

  • cashew nut oil
  • peanut oil
  • avocado oil
  • almond oil
  • cashew nuts
  • The almonds
  • Nuts

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