The body needs fatty acids to stay healthy and functioning well. Not getting enough of certain fatty acids, linked to various health problems, including high cholesterol, heart problems, high blood pressure, depression, and certain skin conditions. Although it can be found in many food sources such as various types of fish, oil, and nuts, fatty acids can also be obtained in the form of dietary supplements. There are many types of fatty acids, each with their own specific health benefits. Three types of fatty acids are the most important omega 3, omega 6 and omega 9.
Omega-3 Fatty Acids. What is that?
Omega-3 fatty acid is a type of polyunsaturated fats (such as omega-6), is regarded as essential fatty acids because they can not be produced by the body. As a result, people must obtain omega-3 fatty acids from foods such as fish, nuts and vegetable oils, such as canola oil and sunflower oil.
Type of omega-3 fatty acids
1. ALA: ALA, or alpha-linolenic acid, is a 18-carbon chain and three cis double bonds. The first double bond is located at the 3-position n or at the end of omega fatty acids. Thus, ALA is considered as acid n-3 (omega-3) polyunsaturated fats.
2. EPA: EPA or eicosapentaenoic acid containing 20-carbon chain and five cis double bonds; The first double bond is located at the third carbon from the omega end. Therefore, EPA is also regarded as omega-3 fatty acids.
3. DHA: DHA or docosahexaenoic acid is a 22-carbon chain with six cis double bonds; The first double bond is located at the third carbon from the omega end of the fatty acid. Therefore, DHA is also regarded as omega-3 fatty acids.
2. EPA: EPA or eicosapentaenoic acid containing 20-carbon chain and five cis double bonds; The first double bond is located at the third carbon from the omega end. Therefore, EPA is also regarded as omega-3 fatty acids.
3. DHA: DHA or docosahexaenoic acid is a 22-carbon chain with six cis double bonds; The first double bond is located at the third carbon from the omega end of the fatty acid. Therefore, DHA is also regarded as omega-3 fatty acids.
ALA: Flaxseed, canola and soybean oils, and walnuts
EPA and DHA: fatty fish such as mackerel, herring, salmon, tuna, and trout
EPA and DHA: fatty fish such as mackerel, herring, salmon, tuna, and trout
What are the health benefits of omega-3?
Omega-3 fatty acid that is unbalanced in modern diets that cause health problems. Eating foods rich in omega-3 fatty acids can help reduce the risk of chronic diseases such as heart disease, stroke, and cancer, as well as lowering LDL or "bad" cholesterol.
ALA: A diet high in ALA helps reduce heart disease and stroke by reducing cholesterol and triglyceride levels, improve blood vessel elasticity and prevent the build-up of harmful fatty deposits in the arteries. In fact, the National Institutes of Health (NIH) have reported the majority of the US diet no longer contains the amount of omega-3 fatty acids needed by the body for overall health and well-being.
EPA / DHA: A diet high in EPA and DHA to support brain and eye development, prevent heart disease, and may help to prevent Alzheimer's disease. For example, a diet high in DHA has been known primarily to protect against degenerative processes in the retina of the eye to improve problem-solving skills in the nine-month old infants. A 10-year study to correlate increased intake of DHA / EPA as consumed by the population of the various sectors with a relative risk of cardiac death. Those who increased consumption of DHA / EPA up to 664 mg / day was associated with a 40% reduction in the estimate of cardiovascular disease and a significant reduction in all-cause mortality.2 All infant formulas are now equipped with DHA.
Omega-6 fatty acids, What is it?
Omega-6 fatty acids are also polyunsaturated fats, essential for human health because it can not be made in the body. For this reason, people must obtain omega-6 fatty acids by eating foods such as meat, poultry and eggs as well as nuts and vegetable oils, such as canola and sunflower oil.
What are the types of omega-6 fatty acids?
1. LA: LA or linoleic acids are omega-6 polyunsaturated fats. Chemically, it is a 18-carbon chain. The first double bond is located at the sixth carbon from the omega end of the fatty acids, which are classified as omega-6.
2. GLA: GLA, or gamma-linolenic acid is also an omega-6 fatty acids unsaturated carbon chains 18. However, little different from LA, and is found in different food sources.
3. AA: AA or arachidonic acid is a 20-carbon chain.
2. GLA: GLA, or gamma-linolenic acid is also an omega-6 fatty acids unsaturated carbon chains 18. However, little different from LA, and is found in different food sources.
3. AA: AA or arachidonic acid is a 20-carbon chain.
Sources of omega-6 fatty acids
LA: Soybean, sunflower, corn, peanut and safflower oil
AA: Red meat, poultry, and eggs
GLA: rarely consumed vegetable oil, such as evening primrose oil, mostly found in nutritional supplements.
AA: Red meat, poultry, and eggs
GLA: rarely consumed vegetable oil, such as evening primrose oil, mostly found in nutritional supplements.
Health benefits of Omega-6 fatty acids
Omega-6 fatty acids are the most consumed in food from vegetable oils, such as linoleic acid. Excessive amounts of linoleic acid may contribute to inflammation and lead to heart disease, cancer, asthma, arthritis and depression.
Omega-3 and Omega-6 fatty acids
By finding a balance between omega-3 and omega-6 fatty acids in the diet, the two substances can work together to improve health. Imbalance and excess omega-6 fatty acids promote inflammation and may contribute to the progression of the disease, such as coronary heart disease, cancer and arthritis. According to the 2010 Dietary Guidelines for Americans, recommendations for the daily intake of omega-3 from 0.7 to 1.6 grams per day, depending on age and gender. Recommended daily intake of omega-6 is 7-16 grams per day, depending on age and gender.
Omega-9 fatty acids
Omega-9 fatty acids of the family of unsaturated fats are commonly found in vegetable and animal fats. This monounsaturated fat is described as the omega-9 because the double bond is in the ninth position from the omega end. Fatty acids are also known as oleic acid or monounsaturated fat and can often be found in canola oil, sunflower, olive and nut. Unlike omega-3 and omega-6 fatty acid, omega-9 fatty acids produced by the body, but also beneficial when they are present in food.
What type of Omega-9 fatty acids?
Oleic acid: Oleic acid is the main component of canola oil, sunflower oil, olive oil and other monounsaturated fats, many of which are used as a solution to reduce the bad fats in cooking oil.
Source of omega-9 fatty acids
Oleic acid - olive oil, canola oil, sunflower oil, peanuts, pistachios, almonds, and avocados.
Oil Specially developed for foodservice, such as Omega-9 Canola Oil and Sunflower, uniquely high in monounsaturated fat (> 70%) and reduce the key factors that contribute to heart disease and diabetes. Omega-9 fatty acids that are found in a variety of animal and plant sources. Canola oil, sunflower, olive, and peanut have significant levels of omega-9 fatty acids, which are also known as high oleic acid, or monounsaturated fats. Oil produced from sources has emerged as a healthy, highly functional replacement for partially hydrogenated cooking oil, which is often laden with trans fats and saturated fats are unhealthy.
Oil Specially developed for foodservice, such as Omega-9 Canola Oil and Sunflower, uniquely high in monounsaturated fat (> 70%) and reduce the key factors that contribute to heart disease and diabetes. Omega-9 fatty acids that are found in a variety of animal and plant sources. Canola oil, sunflower, olive, and peanut have significant levels of omega-9 fatty acids, which are also known as high oleic acid, or monounsaturated fats. Oil produced from sources has emerged as a healthy, highly functional replacement for partially hydrogenated cooking oil, which is often laden with trans fats and saturated fats are unhealthy.
The health benefits of Omega-9 fatty acids
Research has shown that omega-9 fatty acids, commonly referred to as monounsaturated fatty acids, can help reduce the risk of heart disease and stroke.
Because omega-9 fatty acids have been shown to increase HDL (good) cholesterol and lower LDL (bad) cholesterol, they help eliminate the buildup of plaque in the arteries, which can lead to heart attack or stroke. Omega-9 Canola Oil Sunflower and uniquely high in monounsaturated (omega-9) fat, and low in saturated fat and trans fat zero.
In fact, the US Food and Drug Administration recently approved a Qualified Health Claim for canola oil say, "scientific evidence is limited and not conclusive showed that eating about 1½ tablespoons (19 grams) of canola oil daily may reduce the risk of coronary heart disease due to unsaturated fat content in canola oil.
To achieve this possible benefit, canola oil is to replace the same amount of saturated fat and not increase the number of calories you eat in a day.
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