What is the Difference between Omega 3, Omega 6 and Omega 9?

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.

Sources of 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

 

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.

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.

 

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.

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.

The Best Omega 3 Fatty Acids Foods

Omega-3 fatty acids since formerly known as food for the brain and is believed to improve intelligence, especially in children. As for pregnant women, consumption of omega-3 has been shown to help complete development of the fetus in the womb. Some people think that, omega-3 only be obtained from foods with high prices. In fact, some sources of omega 3 can be obtained from food that is cheap and easy to obtain.

The use of omega-3 fatty acids, have also been shown to help protect the body from infection and help heal a variety of health conditions, such as autism, headache because migrants, lupus, cardiac dysrhythmia, multiple sclerosis, and panic attacks. The use of acid also helps reduce stress and its impact on the sense of the body. Fatty acids such as EPA (Eicosapentaenoic Acid), DHA (Docosahexaenoic Acid) and ALA (a-linolenic acid) has been regarded as the three main forms of omega-3. These fats have been shown to be helpful in reducing muscle inflammation in the body.

How much Omega 3 we need?

There are many different guides to essential fatty acids, and we will try to learn about their benefits. Here are some of the recommendations and the results of some observations:

• The Institute of Medicine, 2002, recommends 1.6 g of omega 3 for adult men and 1.1 g per day for adult women.
• The American Heart Association recommends that healthy people should eat oily fish at least twice a week, in addition to eating foods rich in ALA. They are also recommended for people with heart disease to consume 1.0 g of DHA and EPA per day.
• Because vegetarians do not eat fish, Vegetarian Society recommends 4g ALA per day for the body to produce sufficient amounts of DHA and EPA. High amounts of omega-6 fatty acids can interfere with the body's ability to perform this conversion, so about 4 to1 balance of omega 6 to omega 3 is said to still profitable. Omega 6 can be obtained merlimpah of nuts and seeds are commonly eaten as peanuts, pine nuts, poppy seeds, sesame seeds, pumpkin seeds and pumpkin, pecans, soybeans, almonds and sunflower seed oil.
• A study conducted by the University of Pittsburgh Graduate School of Public Health showed that Japanese men with twice the level of omega-3 fatty acids have the lowest amount of atherosclerosis (hardening of the arteries) than Americans. Average intake of omega 3 Japan is about 2.6 g per day, including 1 g per day of DHA and EPA (according Japanesse for Lipid Nutrition).

11 Omega 3 foods

1. Eggs: Eggs are a food that you can find anywhere. Egg consumption can meet the nutritional intake of omega-3 fats. Egg yolks have healthy fats. From an egg, you can obtain approximately 40-250 milligrams of DHA and EPA fatty acids.

2. Walnuts: Walnuts are one of the plant foods containing 2,600 milligrams enough healthy fats to nourish your body.

3. Salmon: Salmon are notoriously high content of EPA and DHA her, can deliver about 1,600 milligrams of omega-3 fatty acids are good for your child's brain growth.

4. Tuna: Tuna is currently discussed by the emergence of mercury in them. However, if we can choose fresh and do not consume excessive, there are approximately 1,100 milligrams of fatty acids that can be absorbed by your body.

5. Flaxseed: Flaxseed is the first foods that are rich in omega-3 fatty acids. Usefulness is to fight cholesterol and heart disease. To maintain nutrition omega-3 in flax seed, the food store in an airtight container. At least you should eat two tablespoons of flaxseed to meet the needs of omega-3 per day.

6. chia seeds: In addition to flax seed, chia is also a family next grains that contain omega-3 fatty acids. Chia seeds can be chewed as a snack or sprinkle on salads. Chia seeds good for digestion, because it is rich in fiber which helps the movement of food in the digestive process. Another plus the value of chia seeds is the ability to provide resistance to the body.

7. Fish oil: A new study says that the omega-3 fatty acids are found in fish oil. The form is available in supplement tablets or syrup. One fish oil pills a day sufficient to meet the needs of omega-3 for you. To maintain nutritional, make sure you keep the fish oil supplements in a sealed container is airtight.

8. Soy: Soy can be found in the form of milk and other products. It was delicious and rich in omega-3 fatty acids. Soybeans are also full of nutrients like fiber, iron, protein, calcium, vitamin C, and folate. Enjoy soy milk, especially if you have a specific allergy to cow's milk.

9. Cauliflower: Vegetables are rich in omega-3 fatty acids is cauliflower. Essential nutrients in cauliflower them are potassium, magnesium, and niacin that support heart health. Cauliflower is usually cooked by pan-fried or made into soup. Find delicious recipes to enjoy cauliflower and get healthy nutrients in it.

10. Canola oil: Canola oil is able to maintain a healthy heart because there are omega-3 fatty acids in it. Replace regular cooking oil with canola oil is one way to get the nutrients in it. In addition, canola oil also can be dripped onto the salad vegetables instead of mayonnaise that usually it is very fatty.

11. Spinach: Spinach is a rich food source of omega-3 fatty acids is spinach. This dark green leafy vegetables can be enjoyed every day to get the intake of omega-3 for the body. Spinach is also low in calories and high in iron. So do not hesitate to process the spinach into a delicious meal and get maximum nutrition in it.