What Are Omega 3, Omega 6 And Omega 9 Acids?
Have you heard of Omega fatty acids? In this article we tell you what are Omega 3, Omega 6 and Omega 9 acids and what are their benefits!
Much is said today about Omega 3, 6 and 9 acids, but do you know exactly what they are and what the body needs them for? In this article, we explain everything about it so that you understand its nutritional importance, and do not hesitate to incorporate them into your diet!
Omega-type fatty acids are essential for the proper functioning of the body and offer us a series of health benefits that we will list below. Are you ready to discover them? Continue reading.
Omega 3, 6 and 9 acids: what you need to know
Omega 3,6 and 9 fatty acids are basically “good” fats that serve the body in many different ways. Depending on the double bonds that compose them, they are classified with a certain numbering.
What are essential fatty acids?
The so-called “essential” are nutrients that the body does not synthesize. For this reason, we must ingest them through food. These are Omega 3 (linoleic acid) and Omega 6 (alpha linolenic acid). The accompanying numbers indicate their structural conformation:
- Omega 3 acid has a double bond in its structure in position 3.
- Omega 6, for its part, has the double bond in position 6.
Once in the body, these are converted to other polyunsaturated fatty acids such as eicosapentaenoic acid, arachidonic acid, or docosahexaenoic acid. It is worth noting that polyunsaturated fatty acids help keep cell membranes in proper condition.
In addition, they are responsible for producing prostaglandins, hormones that regulate a series of bodily processes such as blood clotting, and help absorb and transport fat-soluble vitamins (A, D, E and K).
1. Benefits of Omega 3 acids
There are different classes of Omega 3, due to its atomic composition. Let’s see now what are the main benefits of its inclusion in the diet of the whole family:
- Omega 3 acids help increase “good” cholesterol, in addition to reducing the presence of triglycerides.
- They help lower blood pressure.
- Regular consumption of Omega 3, combined with regular physical exercise, would reduce the risk of cardiovascular diseases. This is stated by research published in The American Journal of Clinical Nutrition.
- It could prevent the onset of dementia.
- It would help the brain development of babies, which is why it is recommended that the mother include Omega 3 during pregnancy, lactation and in the subsequent complementary feeding of the child.
- Improves bone density.
- Contributes to blood clotting.
If you don’t like fish, don’t worry. Omega 3 acid is present in other foods such as: shellfish (mussels and oysters), spinach, Brussels sprouts, cucumber, strawberries, pineapple, almonds and walnuts, among others.
2. Benefits of Omega 6
The body uses Omega 6 acids mainly as a source of energy. However, some studies have indicated that its consumption would have benefits beyond energy intake:
- Gammalinoleic acid, one of the Omega 6 fats, would help reduce the symptoms of rheumatoid arthritis.
- Daily consumption of linoleic acid would reduce body fat, according to data from a 2007 study.
Of course, the benefits mentioned for both Omega 3 and Omega 6 depend on adequate intake. A deficient consumption would not bring these benefits, as well as an imbalance between the consumption of both essential acids could cause health problems.
Among the main sources of Omega 6 we find: sunflower oil, pumpkin, nuts, eggs and wheat germ. Consult with your doctor if it is necessary that you increase your habitual consumption of Omega 6. Remember that its intake must be adequate and not excessive.
Description of Omega 9 fatty acid
Omega 9 is a monounsaturated fatty acid, with a single double bond at the carbon 9 position. Unlike essential acids, the body can synthesize it. Two of its main acids are erucic acid, present in canola, and oleic acid, which is found in one of the pillars of the Mediterranean diet: olive oil.
Health benefits
The regular intake of Omega 9 is recommended, since it has different health benefits beyond the body being able to synthesize it. In fact, Omega 9 acids are the most abundant fats in cells: increase HDL cholesterol levels
- Diets high in Omega 9 fats could help increase HDL cholesterol levels, without causing an increase in “bad” cholesterol.
- Also, those who eat a diet high in monounsaturated fats have better insulin sensitivity, according to a study published in the journal Molecular Aspects of Medicine.
Include omega 3, 6 and 9 fatty acids in the diet
Make sure to include Omega 3, 6 and 9 acids in your diet in their correct measure. If you have doubts about it, consult your trusted doctor. He will be able to answer all your questions and design a menu tailored to your nutritional needs.
