What Are the Benefits of Omega 3, 6 & 9?

Omega-3, omega-6 and omega-9 are all fatty acids that are essential to good health. The omega fatty acids are beneficial to the skin and hair, the circulatory, reproductive and respiratory systems, and the brain. Omega-3 and 6 cannot be manufactured by the body, and must be obtained through food or supplements, but the body can manufacture omega-9 from omega-3 and omega-6.

Benefits of Omega-3 Fatty Acid

Omega-3 fatty acid contains the polyunsaturated fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). It is found in certain types of fatty fish such as anchovies, herring, salmon and mackerel. In 1976, Danish scientists H.O. Bang and J. Dyerberg studied the Eskimo diet and proved that a high fish diet, which is omega-3 fatty acids, can lower triglyceride levels in the blood and prevent the build up of plaque in the arteries.

Benefits of Omega-6 Fatty Acid

Omega-6 is another essential fatty acid. Omega-6 contains linoleic acid, and is found in vegetable oils (including oil-based salad dressings), nuts and seeds. Omega-6 contributes to good reproductive health and brain development.

Benefits of Omega-9 Fatty Acid

Omega-9 fatty acid is found in olive oil and other vegetable oils, avocados and nuts. It differs from Omega-3 and Omega-6, because the body can produce omega-9 naturally from omega-6 and 9 fatty acids. Omega-9 lowers cholesterol levels and strengthens the immune system.

Omega-3, 6 and 9 Deficiencies

Deficiency of omega-3, 6 and 9 fatty acids cause skin rashes, fatigue, a compromised immune system, infertility and other reproductive system problems. A 2002 study by the American Heart Association showed a link between Omega-3 consumption and cardiovascular disease reduction.

The Recommended Balance of Omega-3, 6 and 9

Ideally, your daily nutritional should contain two to four times more omega 6 than omega 3. But due to the large amount of oily and processed foods in the typical American diet, many people consume 14 to 25 times more omega 6 than omega 3. Consuming omega fatty acids in the wrong ratio may take away from their nutritional benefits. A 1999 study by the Workshop on the Essentiality of and Recommended Daily Intakes studied the importance of this ratio. Consumption of too much omega-6 combined with too little omega-3 is linked to inflammatory disorders such as arthritis and psoriasis.

Warning

Supplements should only be taken under the supervision of a health care provider. People with seizure disorders should not take certain omega-6 supplements, such as evening primrose oil. Pregnant women should not take borage seed oil, as it can be harmful to the fetus and bring on early labor.

References

• American Heart Association
• University of Maryland Medical Center
• Global Healing Center

Resources

• Read this Article in Spanish
• Eat Fat, Lose Weight by Ann Louise Gittleman; McGraw Hill, 1999