Omega 3-6-9 Benefits and Differences: A Comprehensive Guide

You might have heard about heart-healthy omega-3 fatty acids. However, have you heard about Omega-3, 6, and 9 benefits? All these fats tend to occur naturally in most of the food items we consume, usually in the form of oils. However, they can also end up in the form of ingredients in packaged foods, including sauces, dressings, and breads. At the same time, a healthy diet will typically include a selection of three. 

What are Omega 3, 6, and 9 benefits? Let us find out!

What are Omega 3, 6, and 9 Fatty Acids?

Fats, sometimes referred to as fatty acids, usually fit into two categories: saturated and unsaturated. 

Most individuals think of saturated fat as ‘bad fat.’ This is because it can raise cholesterol levels. It is mostly found in poultry skin and meat. Some tropical oils, including palm oil and coconut oil, are also rich in saturated fat.

All forms of omega fats are known as unsaturated fats. These fats are also known as “good fats” because they do not increase cholesterol levels. Furthermore, unsaturated fats are categorized as monounsaturated and polyunsaturated. This creates a difference when it comes to their effect on the cholesterol levels.

1. Omega 3 Fatty Acids

Omega 3, in addition to omega 6, forms polyunsaturated fats. These are DHA, ALA, and EPA. ALA fats are found in plant-based foods, including:

• Walnuts
• Soybean oil
• Flaxseed oil
• Leafy vegetables

You can also obtain ALA from meat obtained from grass-feeding animals. DHA and EPA are the most beneficial forms of Omega-3 fatty acids. Wild fish is usually regarded as a better source of omega-3s. 

2. Omega 6 Fatty Acids

Omega-6 fats are also forms of polyunsaturated fats. They are mostly derived from seeds and vegetable oils. Some other rich sources of omega-6 fatty acids are:

• Tofu
• Soybean oil
• Corn oil
• Safflower oil
• Pumpkin seeds
• Egg yolks

3. Omega 9 Fatty Acids

Omega 9 fatty acids are also known as monounsaturated fats. Some of the good sources include:

• Nuts
• Olive oil
• Almonds
• Peanut butter
• Avocados 

Differences Between Omega-3, Omega-6, and Omega-9

Why do different omega fats depict different numbers? What is the difference between omega 3, 6, and 9? It all comes down to diverse structures of omega 3, 6, and 9 fatty acids. 

All these fats are named depending on whether or not they have unsaturated bonds in the respective chains. Saturated fats (like meats, cheese, and butter) feature no unsaturated bonds. Monounsaturated fats (like nuts, olives, and avocados) have one that takes place at the 9th double bond - thereby, the name omega 9. Polyunsaturated fats (like vegetable oils and oily fish) are given the name as per where the first double bond takes place in the fat’s carbon backbone - either 3 or 6. 

Omega 3 fatty acids and omega 6 fatty acids have a lot in common. Both are available as crucial fatty acids. It is because they are vital for the overall growth and development of the human body. However, our body is not able to generate these fatty acids by itself.  Omega 9 fatty acids are known as non-essential fatty acids because our body is capable of producing them from unsaturated forms of fats we consume. The main omega 9 in our body is known as oleic acid, found specifically in oils like olive oil and peanut oil.

Health Benefits of Omega-3-6-9

Our body makes use of Omega-3-6-9 in different ways. Omega 3 and Omega 6 are the two types of fatty acids that our body is not able to produce on its own. They are utilized by the body for growth and repair. Omega 3 and omega 6 help in building cell membranes. These are also precursors to various substances in the body, including hormones.

When found in balanced amounts, omega 3 and omega 6 tend to complement each other effectively. While omega 6 tends to increase inflammation (important for the immune system), it also helps your blood clot and cells to proliferate; omega 3 does the opposite.

Omega 9 is utilized by the body when omega 3 and omega 6 fatty acids are not available. If your body has lower levels of omega 3 and omega 6, the body will start using omega 9 instead. Still, omega 9 rich foods like olive oil are recommended as a part of your daily diet. 

How to Incorporate Omega 3-6-9 into Your Diet

The primary source of omega-3 is oily fish. Moreover, food items like chia seeds, avocados, flax seeds, and nuts also contain a smaller portion of a precursor to omega-3, known as ALA. This can be converted by your body into DHA and EPA (the beneficial compounds of omega 3). 

On the other hand, omega 6 is more prevalent. It is readily available in vegetable oils. At the same time, it has a longer shelf life. Therefore, it is also found in processed foods, from biscuits and crisps, hummus, and granola.

There are different kinds of omega 9s. Oleic acid is a form of monounsaturated fat readily available in olive oil, lard, and poultry fat. 

In case you do not consume fish or fatty acid-rich foods, you should consider incorporating these essential omega fats through omega 3, 6, and 9 supplements. YouWeFit Omega 3 fish oil supplements by Wellversed is your go-to solution if you are searching for a good quality omega 3 supplement to cater to your diverse bodily requirements. 

Common Myths and Misconceptions

• Diet is enough to meet omega-3 requirements.
• Omega 3 dose is not important.
• Taking fish oil supplements will increase body weight. 

Conclusion 

Omega 3, omega 6, and omega 9 fatty acids are all vital for your health. With some changes to your diet and omega 3-6-9 supplements, you can fulfil your specific bodily needs.

FAQs

1.What is the ideal ratio of Omega-3 to Omega-6 in the diet?

The best way to make sure that you are taking proper portions of omega 3 and omega 6 fatty acids is to follow the 1:1 ratio. You can ensure this by consuming omega 3-rich foods and not consuming processed foods in the first place.

2. Can I take Omega-3-6-9 supplements if I am on medication?

Omega 3-6-9 supplements can have certain interactions with specific medications. Therefore, it is always recommended to consult your healthcare provider before you start your journey. 

3. Are there any side effects of taking Omega-3-6-9 supplements?

Depending on your body-specific ailments, it is recommended to take omega 3-6-9 supplements after consulting your healthcare provider. They can have some side effects upon interacting with specific conditions.