Good fats? Find out how Omega 3, 6 and 9 impact your body!
Omega 3, omega 6 and omega 9 fatty acids play fundamental roles in human health. Each of them has different properties, with different sources and effects on the body. This article analyzes their uses, benefits and potential risks, based on scientific sources and health institutions such as the World Health Organization (WHO) and the American Heart Association (AHA).
Omega 3
Omega-3s are essential polyunsaturated fatty acids, i.e. the body does not produce them and they must be obtained through food.
Main sources
- Oily fish (salmon, sardines, tuna)
- Flaxseeds and chia seeds
- Walnuts
- Linseed oil
Benefits
- Reduces inflammation in the body (AHA, 2023)
- Improves cardiovascular health by reducing triglyceride levels
- Contributes to brain function and the prevention of neurodegenerative diseases
- Supports eye health and fetal development in pregnancy
Possible risks
- Excess can cause gastrointestinal disorders and affect blood clotting (National Institutes of Health, 2022)
Omega 6
Like omega 3, omega 6 is an essential polyunsaturated fatty acid.
Main sources
- Soybean, corn and sunflower oil
- Seeds and nuts
- Processed meats
Benefits
- Helps cell growth and skin health
- May help reduce LDL cholesterol (Journal of the American College of Cardiology, 2021)
- Important for brain health
Possible risks
- Excessive consumption can lead to an imbalance with omega-3 and increase inflammation in the body (Harvard T.H. Chan School of Public Health, 2023)
Omega 9
Unlike omegas 3 and 6, omega 9 is a monounsaturated fatty acid that can be produced by the body.
Main sources
- Olive oil
- Avocado
- Oilseeds (almonds, cashew nuts)
- Canola oil
Benefits
- Improves heart health and reduces inflammation
- May help control blood sugar levels (European Journal of Nutrition, 2020)
- Contributes to maintaining a good lipid profile
Possible risks
- In excess, it can lead to weight gain due to its high calorie content
Balance is the key
A balanced intake of omega 3, 6 and 9 is essential for good health. However, the modern diet often has an excess of omega 6 and a low intake of omega 3, which can cause inflammation and increase the risk of chronic diseases. Looking for natural, healthy sources of these fatty acids and maintaining a balance between them can lead to a better quality of life.
References
- American Heart Association (AHA) - "Omega-3 Fatty Acids" (2023)
- National Institutes of Health (NIH) - "Omega-3 Supplements" (2022)
- Journal of the American College of Cardiology - "Omega-6 Fatty Acids and Cardiovascular Health" (2021)
- Harvard T.H. Chan School of Public Health - "Omega-6 Fats: Good or Bad?" (2023)
- European Journal of Nutrition - "Role of Omega-9 in Cardiovascular Health" (2020)
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