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Omega 3, 6 and 9 Fatty Acids

There are three types of fat: saturated; monounsaturated (olive oil, for example); and, even more healthy, polyunsaturated. Polyunsaturates - of which sunflower oil, for example, is a good source - consists of two classes of essential fatty acids (EFAs): omega-3 and omega-6.

The studies on the effects of fat-restricted diet on rats in 1930s led scientists to the discovery of omega-3 and -6 fatty acids, the essential fatty acids (EFAs). EFAs belong to the class of fatty acids called polyunsaturated fatty acids (PUFAs). These are essential fatty acids because our body requires them but cannot produce them and must be obtained from food. The studies showed that the restriction of fat in rats' diet led to growth retardation, scaly skin, kidney infection and damage, excessive water consumption and reproductive system disorders. And when fats were restored in the diet, these conditions resolved.

There are three major types of omega 3 fatty acids consumed in our food and used by our body and they are not all equal: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The long-chain omega-3s, EPA and DHA are found mostly in oily fish. They have anti-inflammatory properties - good for joints and aches - and the overwhelming evidence is that they help reduce the risk of heart disease. Our body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body.

Omega-3 fatty acids can be found in fish, such as tuna, salmon and halibut, in other marine life such as krill and algae and nut oils. Omega-3 fatty acids are generally necessary for brain development, growth and function. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. Many studies indicate that omega-3 fatty acids reduce inflammation and prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. The American Heart Association recommends eating fatty fish such as tuna, salmon, sardines, mackerel, lake trout and herring at least 2 times a week. It is advised that pregnant women and women who might become pregnant, nursing mothers and mothers of young children, consult their doctor before eating fish to avoid harm to fetus. They should consider taking omega -3 dietary supplements from reputed manufacturers that are certified to be mercury-free by a qualified third-party lab.

Omega-6 fatty acids include linoleic acid (LA) and its derivatives. Most omega-6 fatty acids are obtained from vegetable oils nuts and flax seeds as linoleic acid. Linoleic acid is converted to gamma-linolenic acid (GLA) in the body. Our body then breaks it further down to arachidonic acid (AA). Arachidonic acid can also be obtained directly from lean meats, organ meats, and breast milk and GLA can be obtained from several plant-based oils such as borage oil, black currant seed oil and evening primrose oil (EPO) and unprocessed, unheated vegetable oils such as cottonseed, sunflower seed, sesame, corn, , safflower and soy oils. These essential fatty acids have many of the same benefits as Omega 3 fatty acids, but they are not as widely encouraged as those from fish sources. Most people receive sufficient amounts of omega-6 fatty acids in their diet. Omega -6 deficiencies are considered rare and limited to people with extremely low fat diet or those with severe malabsorption or short bowel syndrome.

Americans tend to consume 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids contributing to the inflammatory disorders in their body. A healthy diet should consist of roughly 2 - 4 times more omega-6 fatty acids than omega-3 fatty acids. Maintaining a proper balance of omega-3 and omega-6 in the diet is very essential, as these two acids work in concert to promote health. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. It is now generally recommended that optimum maintenance of health as well as disease prevention benefits can be obtained with a daily intake of a minimum of 1.0g of EPA/DHA and that ALA should be minimum of 3 g/day whereas the average American diet contains only 0.1 to 0.2 g/day of EPA/DHA and 1.4g/day of ALA, a chronically omega -3 deficient diet.

On the other hand, the Mediterraneans maintain healthy balance between omega-3 and omega-6 fatty acids, and many studies have shown that this diet is less likely to develop heart disease. Mediterraneans diet also contains another fatty acid called omega-9 fatty acids which have been reported to help lower risks of cancer and heart diseases. The Mediterranean diet is light in meat - meat is high in omega-6 fatty acids and stresses omega-3 fatty acids-rich food that includes whole grains, fresh fruits and vegetables, fish, olive oil, garlic, and moderate amount of wine.

Like omega 3 and 6 fatty acids, omega 9 fatty acids have a large role to play in our health but these acids aren't linked as much with health benefits, but still, they should be a part of a healthy diet. Omega 9 fatty acids are found in animal fat and vegetable oils.

Fish oil is the best source of omega 3, 6 and 9 fatty acids in your diet. Other sources are flax seeds and animal fats. Fish oil supplements are a great way to get the right levels and balance of Omega 3, 6, and 9 in your diet. These pills are easy to take, easy to digest and simple to remember. At Vivadrugstore and DrugNatural we carry a large variety of fish oil supplements containing Omega 3, Omega 6 and Omega 9 from a number of reputed US manufacturers.

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DHAN Medical, Inc.
1148 E Campbell Ave.
Campbell, CA 95008
800/656-9500