Fatty acids are essential for our health. Brain development, skin problems, the immune system does not work properly without the help of omega 3, 6, 9 fatty acids. Our body does not produce Omega-3 and 6. So you have to maintain a very balanced diet to get those fatty acids on your body. Lets dig deeper on omega 3 6 9 benefits.
Omega-3 Fatty Acid
Alpha-linolenic acid is shortly known as omega-3 fatty acid. It works great against cardiovascular diseases and necessary for brain development. Omega-3 works as anti-inflammatory and anticoagulatory nutrition as well. It is found commonly in our daily foods but not maintaining proper diet causes the real problem.
The foods that contain omega-3 fatty acid are salmon, herring, sardines, and tuna. Mainly fatty fishes are the biggest source of it. But remember only taking omega-3 fatty acid will not help your body with good health. You need all the omega 3 6 9 benefits together
There are three important essential omega-3 fatty acids that our body needs on a regular basis:
EPA – Its found in fish oils in a minimal amount. Our body can make EPA with ALA which is found in flaxseeds. EPA is an essential component of our cell membranes and helps the functioning body at a cellular level.
DHA – DHA is found in some fish and vegetables. It is very good for eyesight and brain development in children. In fact, the need for DHA starts from the day one in mother’s womb. So try to make sure DHA for pregnant women.
ALA – The most ALA is found in flaxseeds. Our body makes EPA to ALA. So try taking soybeans, walnuts daily for healthy living.
If you are a vegan you can get omega-3 fatty acid in this following things:
Brazil nuts, Hemp Seed oil, Mustard, Raw walnuts, Walnut oil, Canola oil, Pumpkin seed, Chia seed, Flaxseeds and All the green leafy vegetables.
Researches of doctors have shown that a deficiency of omega-3 fatty acid causes following diseases:
Asthma, Diabetes, Depression, Digestion problem, High blood pressure, Skin disorder, Osteoporosis and High cholesterol.
Omega-6 Fatty Acid
Linoleic acid is known commonly as omega-6 fatty acid. Linoleic acid works combining with omega-3 and helps to get proper nutrition. The fatty acids do the best work if you take it at the right amount. You should take Omega-6 twice as much as omega-3. The ratio should be 2:1 then it will work for your body. But the problem is when you eat a lot of junk food you get at least 15 times more omega-6 than omega-3.
That causes a lot of health issues. It also helps with hormonal imbalance like PCOD patients. You get omega-6 when you take leafy vegetables. So try to add raw and cold-pressed vegetable oil in your diet. Cooking destroys some benefits of omega-6 acid.
You can get omega-6 naturally in these following foods:
Olive oil, Grapeseed, Pistachio, Chia seed, Sunflower oil, Cottonseed oil, Hemp Seed oil and Pumpkin seed.
Omega-9 Fatty Acid
If you have enough omega-3 and 6 in your body your body will efficiently produce omega-9 fatty acid. This Monounsaturated oleic acid is known as omega-9 fatty acid. Your body is a non-essential fatty acid. However, if you lack omega-3 and 6, you will have to include omega-9 in your diet.This fatty acid improves heart health by supporting healthy balanced cholesterol level. It also enhances the immune system to fight bad diseases.
Naturally found omega-9 fatty acids are:
Avocados, Olive oil, Pistachio, Macadamia nuts, Hazelnuts, Pecans, Cashew and Almonds.
Conclusion
These are all the essential fatty acids your body needed. Try to skip junk food and take as much as fish and vegetables in your meals. If you are somehow unable to make these diets, you should consult a nutritionist to help you by giving some supplements.
