The combination of omega 3, 6, and 9 is also known as essential fatty acids, which are fats considered fundamental for better development and functioning of your body. Since they are not produced by our bodies, they must be obtained through diet or supplementation.

Composition

The omega 3, 6, and 9 compound has three components. Omega 3 is a polyunsaturated carboxylic fatty acid that the body does not produce naturally. Therefore, it must be obtained by consuming foods that contain this substance. We find this powerful fat in some species of fish and vegetable oils. It is divided into two categories, with long-chain omega 3 considered the good fat and short-chain the bad fat, which does not provide health benefits. Because it is a substance with oxidative power, it is advised to use it together with vitamins C, E, and selenium, which are antioxidants, to achieve a proper balance in the body.

Omega 6 is a fatty acid that is also not produced by the body and is also found in fish, vegetable oils, and some dark leafy greens. It is a strong fighter against cholesterol and high glucose levels, but overuse can pose health risks, such as causing Alzheimer’s disease. Therefore, use should be limited and only taken under the recommendation of a specialist doctor or nutritionist.

Meanwhile, omega 9 is the only fatty acid that can be produced by our bodies, as long as our body contains omega 3 and 6. Even though it is a fat that can be produced naturally, we can also find it by consuming olive oil, sesame oil, or olives.

Even though these are essential fats important for better development of our bodies, they should be consumed with care. Excessive use can lead to weight gain as well as the development of degenerative diseases and fluid retention.

What Are They For and Benefits

Omega 3 brings many health benefits by acting positively throughout the circulatory system and helping reduce clots responsible for heart attacks and strokes. It supports improved brain development, enhancing memory, concentration, and all brain activity. It is also indicated for its strong effectiveness in reducing cholesterol and triglyceride levels in the body, which in large quantities can cause serious health damage. Among the fatty acids omega 3, 6, and 9, 3 is considered the most powerful, able to fight diabetes and prevent some types of cancer. It also helps control blood pressure and significantly reduces the chances of artery blockages, thereby decreasing the chances of heart attacks and hypertension.

Omega 6 is indicated for the maintenance and prevention of osteoporosis, as it acts powerfully on the bones, keeping them strong. When absent from the body, along with calcium, it can cause serious bone damage, such as bone and dental loss. In addition, it helps maintain and treat healthier skin. It is therefore indicated for the treatment of dermatitis and eczema. It is also recommended to help treat allergies and for controlling some PMS symptoms such as swelling, irritability, and fluid retention. But it is a substance that should be consumed in moderation and under medical advice, as otherwise, instead of benefits, it will cause future problems.

The benefits of omega 9 are directly related to cholesterol control, improving immune functions and atherosclerosis. It also acts to protect against the progression of some types of cancer. It is also a strong fighter against high triglyceride levels, and is recommended by nutritionists as it helps with weight loss and reduction of abdominal fat.

Omega 3 consumption is also recommended for better nutrition during pregnancy, but it is not recommended to use it through capsules or supplementation and rather through the inclusion of foods rich in this fatty acid in the diet. Obviously, if the obstetrician sees the need, supplementation may be recommended. The action of Omega 3 during pregnancy has already been proven to be one of the main keys to preventing premature births and giving birth to healthier and stronger babies. In addition, it has anti-inflammatory properties that help throughout pregnancy, preventing the development of circulatory problems. Omega 6 and 9, on the other hand, should only be consumed under full medical advice, as they are fattier fatty acids. The use of these fats during pregnancy has been linked to the birth of fatter babies with less muscle mass.

Foods with Omega 3, 6, and 9

Unfortunately, there is not a very extensive list of foods with omega 3, 6, and 9, but those that contain these good fats are easy to find individually at supermarkets. Omega 3 is found in foods such as salmon, tuna, cod, sardines, in dark green leafy vegetables like kale, spinach, and broccoli, and in vegetable oils such as canola, sunflower, corn, and soy. We can also obtain it by consuming extra virgin olive oil, walnuts, and flax seeds.

Omega 6 can be found in greater variety in vegetable oils, such as walnut oil, wheat, flaxseed, soy, corn oil, and others. Another way to get this fatty acid is through egg consumption, which contains a large amount of this fat, and also in the meat of chicken, turkey, pork, beef, and lamb. Walnuts, hazelnuts, almonds, and peanuts are also foods recommended by nutritionists, as well as sunflower seeds, pumpkin seeds, or cereals such as wheat germ.

Omega 9 has a much shorter list of foods than the other essential fatty acids; it is found in olive oil, olives, cashews, almonds and walnuts, avocado, sesame oil, hazelnut oil, coconut oil, and can be easily included in meal plans.

Where to Find Them

Normally, we can find foods rich in omega 3, 6, and 9 in supermarkets, fish markets, and butcher shops. But for those who cannot obtain these fats through food for various reasons, it is possible to opt for supplements that can be found in liquid capsules and gel or also through cod liver oil, sold at pharmacies and drugstores in general. If you choose capsules, in addition to being found in drugstores, they can also be easily found at online stores and websites related to nutrition, sports, and health.

Side Effects – Does It Cause Weight Gain or Weight Loss?

Like any substance, even natural ones can have side effects. With excessive intake of foods containing Omega 3, 6, and 9, since it is a fat, rapid weight gain can be observed. But it has been proven that its consumption in moderation and as advised by nutritionists can be strong allies in fighting for weight loss. It should be used along with physical exercise and a balanced diet.

Consumption through gel and liquid Omega 3 capsules can cause bad breath, a strong taste in the mouth, indigestion, acid reflux, and being a fat, it can cause diarrhea and fatty stools. As it acts directly on blood pressure, high doses may increase the risk of bleeding and strokes. Excessive consumption of Omegas 6 and 9 can make their anti-inflammatory action have the opposite effect, causing various inflammations and leading to health problems such as arthritis, stroke, cancer, and atherosclerosis. Therefore, their intake must be rigorously controlled.

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