Omega 3-6-9 fatty acidsare essential fats that must be obtained from food. Each has its own benefits for the body. The right amount of nutrients getting omega 3-6-9 fatty acidsIt is important to maintain the fatty acid balance. In case of an imbalance, some chronic diseases can occur.
Now if you are asking omega 3-6-9 fatty acidsLet's look at the benefits.
What are the benefits of omega 3-6-9 fatty acids?
What are the omega 3-6-9 fatty acids?
What are omega 3 fatty acids?
Omega 3-6-9 fatty acidsone of theomega 3 fatty acidsare polyunsaturated fats. It is a type of fat that the body cannot make.
Since the human body cannot produce omega 3s, this oil is called "essential oil". This means that omega 3 fats must be obtained from food.
The World Health Organization (WHO) recommends eating oily fish containing omega 3 rich in EPA and DHA at least two meals a week.
There are many types of omega 3 fats that differ in their chemical shape and size. The three most common of these are:
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
Alpha-linolenic acid (ALA)
What are the benefits of omega 3 fatty acids?
Omega 3 fatty acids raise good cholesterol. It reduces triglyceride, blood pressure and the formation of artelial plaques.
These beneficial oils are beneficial for depression, schizophrenia andbipolar disorder reduces symptoms.
Omega 3 fats play an important role in weight loss and weight control. It helps to reduce the waist circumference.
Consuming omega 3 fats from foods helps to reduce liver fats.
It plays an important role in the brain development of babies.
Omega 3 fats are anti-inflammatory. In other words, it reduces inflammation that may occur as a result of chronic diseases.
It has been determined that people who eat fish containing high levels of these oils have a stronger memory in old age.
People with high omega 3 intake have a good bone mineral density.
It helps to reduce the symptoms of asthma, especially at an early age.
Omega 3-6-9 fatty acidssecond ofomega 6 fatty acidsis Just like omega 3, it is a polyunsaturated fat. The only difference is that the omega end of the fatty acid molecule of the last double bond is six carbons.
Omega 6 fatty acids are also important for the body. Therefore, it must be obtained from food. These fats are primarily used for energy. The most common omega 6 oil is arachidonic acid (ARA).
Like EPA, ARA is used to produce eicosanoids. However, eicosanoids produced by ARA are easier to cause inflammation. When they are produced in too much, they increase the risk of inflammatory diseases.
Omega 6 oils are really important oils. The ratio of omega 6 to omega 3 fatty acids in the diet should be 4: 1 or lower.
It's important to get the right amounts of omega 6. However, due to the increase in consumption of vegetable oil such as margarine in today's world, omega 6 consumption has increased, this ratio has become between 10: 1 and 50: 1. This triggers inflammation and diseases caused by inflammation in the body.
What are the benefits of omega 6 fatty acids?
Omega 6 fatty acids are beneficial in reducing the symptoms of some chronic diseases.
It significantly reduces the symptoms of rheumatoid arthritis.
Conjugated linoleic acid (CLA) It is a form of omega 6 fatty acid, which has important health benefits. CLA helps to reduce fat mass.
What are omega 9 fatty acids?
Omega 3-6-9 fatty acidsthe last ofomega 9 fatty acidsis Monounsaturated fats with only double bonds. The omega end of the fatty acid molecule has 9 carbons.Oleic acid it is the most common omega 9 fatty acid.
There is no need to take omega 9 oils from outside because they can be produced by the body. In fact, omega 9 fats are among the most abundant in many cells of the body.
However, consuming foods rich in omega 9 instead of other types of fat has many health benefits.
What are the benefits of omega 9 fatty acids?
Lowers bad cholesterol.
Increases insulin sensitivity.
It reduces inflammation.
What foods are omega 3-6-9 found in?
Omega 3-6-9 fatty acidsFoods with high content are as follows;
Foods containing omega 3
There is no standard for daily omega 3, but various organizations have issued a guideline on this. Adequate intake of omega 3s per day is 19 grams for adult men over 1,6 and 1.1 grams for women, according to the Food and Nutrition Board of the US Pharmaceutical Institute.
The omega 3 types and amounts of the foods with the most omega 3 are as follows:
Salmon: 4.0 grams - EPA and DHA
Mackerel: 3.0 grams – EPA and DHA
Sardines: 2.2 grams - EPA and DHA
Anchovy: 1.0 - EPA and DHA
Chia seeds: 4.9 grams - ALA
Walnuts: 2.5 grams - ALA
Flax seeds: 2.3 grams - ALA
Foods containing omega 6
According to the Food and Nutrition Board of the US Pharmaceutical Institute, an adequate intake of omega 6 per day is 19 grams for adult men aged 50-17 and 12 grams for women.
The amounts of omega 100 in 6 grams of the following foods are as follows;
Soybean oil: 50 grams
Corn oil: 49 grams
Mayonnaise: 39 grams
Walnuts: 37 grams
Sunflower: 34 grams
Almonds: 12 grams
Cashew: 8 grams
Foods containing omega 9
There is no adequate intake recommendation for omega 9, as there is no need to take it from food. Below are the amounts of omega 100 in 9 grams of foods:
Do I need to take omega 3-6-9 fatty acids supplements?
Combined omega 3-6-9 fatty acids supplements, usually provides each of these fatty acids in ratios such as 2:1:1.
Such fats help increase the intake of omega 3 fats, which should be consumed more than food.
Since most people already take in too much omega 6 and omega-9 is produced by the body, they do not need supplements.
Therefore, in the body omega 3-6-9 fatty acidIt is best to try to get it from food to achieve its advanced balance. This can be achieved through habits such as eating at least two servings of oily fish per week, using olive oil when cooking meals and as a salad dressing.
In addition, try to limit your omega 6 intake by reducing your consumption of other vegetable oils and fried foods cooked in refined vegetable oils.
If you are not getting enough omega 3 from your diet, supplementation of omega 3-6-9 fatty acidsIt is beneficial to take omega 3 supplements rather than
