So getting to Omega 3;There are 3 types of omega oils – 3,6 and 9, all beneficial to your health in the correct balance. A healthy diet should consist of roughly 2-4 times fewer omega-6 fatty acids than omega-3 fatty acids. Explained in the table below. The typical Australian diet, however, tends to contain 14-25 times more omega-6 fatty acids than omega-3 fatty acids. Many researchers believe this is a significant factor for the rising rate of inflammatory disorders.
Omega 3 (EPA and DHA)
There are 2 main types of omega 3 fatty acids. The second is mentioned in the next column
1. Long-chain omega-3 fatty acids are known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are abundant in fatty fish
Omega-3 fatty acids are essential nutrients for health. We need omega-3 fatty acids for numerous normal body functions, such as: controlling blood clotting, lowering High blood pressure,
Inhibiting cancer tumours and building cell membranes in the brain, and since our bodies cannot make omega-3 fats, we must get them through food. Omega-3 fatty acids are also associated with many health benefits,
including:
helping depression,
other mental illness,
improving brain function,
healthy skin,
protection against heart disease
and possibly strokes.
Helping Inflammatory bowel disease, and other autoimmune diseases such as Lupus and Rheumatoid arthritis.
Long-chain omega-3 fatty acids Foods
Fish:
Salmon
Anchovies
Cod
Halibut
Mackerel
Herring
Lake trout
Sardines
Eel
Krill
Fish oil supplements
Omega 3 (ALA)
2. Short-chain omega-3 fatty acids are a source of polyunsaturated fatty acids ALA (alpha-linolenic acid). These are found in plants, such as flaxseed
These are used to treat the same conditions as Long-chain omega-3 fatty acids.
Though beneficial, ALA omega-3 fatty acids generally have less potent health benefits than EPA and DHA. It is hard for the body to fully convert ALA to EPA and DHA, so that omega 3 is effectively absorbed. You have to eat more to get the benefits you do from fish oils and your body has to have vitamins such as B3, B6, C and co-factors magnesium and zinc to absorb it well and convert it effectively. These oils decrease inflammation. They are useful for rheumatoid arthritis and all other inflammatory diseases and conditions mentioned on the left. BothOmega 3s can have a marked effect at helping weight loss due to inflammation in the fat cells that a lot of overweight people have.
Short-chain omega-3 fatty acids Foods. The highest percentage is shown below
Chia seeds 64%
Kiwi fruit seeds 62%
Flaxseed/flaxseed oil 55%
Hemp oil 20%
Walnut oil
Algae
and small amounts are in sprouts, kale, spinach, and salad greens.
Omega 6
Omega-6 fatty acids are also polyunsaturated, such as linoleic acid (LA).
Linoleic acid is converted to gamma-linolenic acid (GLA) in the body. It is then further broken down to arachidonic acid (AA). GLA is found in several plant oils. Omega 6 fatty acids lower LDL cholesterol (the “bad” cholesterol) and reduce inflammation, and they are protective against heart disease.
They play a crucial role in brain function, as well as normal growth and development, they help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
So both omega-6 and omega-3 fatty acids are healthy. Omega 6 is useful in mastalgia, ADHD, osteoporosis, diabetic neuropathy, PMS, menopausal symptoms, rheumatoid arthritis, eczema and Multiple sclerosis. As mentioned a lot of people have too much omega 6 in the absence of omega 3
Omega-6 fatty acids Foods
Eggs
Corn
soybean oil
Almond oil
Borage seed oil
Sunflower oil
Oat germ and bran oil
Sesame seed oil
Evening primrose oil
Rice germ and bran oil
Sunflower seeds
Turkey fat
Water melon seeds
Nuts
Lard
Pine nuts
Poppy seeds
Apricot kernel oil
Omega 9
Omega 9 is the most abundant fatty acid in nature, and is not in short supply in our diets. Omega-9 fatty acid is a monounsaturated fat that is also known as, oleic acid. Omega-9 is not technically an essential fatty acid because the body can produce a small amount, provided the essential fatty acids, omega-3 and omega-6, are present. If the body is low on one of these EFAs it cannot produce enough omega-9. In this instance, omega-9 transforms into an essential fatty acid because of the body’s inability to produce it. It plays a much smaller role than omega-3 and omega-6. Primarily, omega-9 has a positive health affect on the lowering of cholesterol levels and promotes healthy inflammation responses within the body. Other major health benefits of omega-9 include the reduction of insulin resistance, improvement of immune function, and provides protection against certain types of cancer. Omega-9 supplementation is mainly used when there is an insufficiency of either omega-3 or 6 or both. Omega-9 plays a role in lowering cholesterol levels and promotes healthy inflammation responses.
Omega-9 fatty acid Foods
Mustard seeds
Peanut oil
Safflower oil
Virgin olive oil
Olives
Avocado
Nuts and nut butters:
Pecans
Pistachio
Cashew
Hazelnut
Macadamia
Almond
