Omega 3 6 9 Health Benefits and Sources

All fat are not build equally. There are varieties of fats that exist in nature. healthy avocado with Omega 3, 6, 9Some are very hazardous to health and some are very good for health. Those good fats are Omega 3, 6, 9 which are among the healthiest fat that are needed for normal growth and development of body. These fats plays most important role is development of cells and thus becomes more important to us. It is also important for heart health. Maximum intake of Omega 3, 6, 9 is 10 percent of daily calorie diet. Omega 3 is most required while we need less Omega 6. Omega 9 is produced in body, so there is no need to get extra food to get it.

Omega 3

Omega 3 is polyunsaturated fatty acids. Omega 3 is very important fat that is required for proper development of body. It is available as omega 3 EPA which are available from plant source. DHA omega 3 and EPA omega 3 are available from both plants and fish oils. It is essential nutrients and cannot be prepared in our body so it becomes important to consume these nutrients.  It is proved that omega 3 lower blood cholesterol. Omega 3 helps to build muscle and recover injury for an athlete or also for growing children. It is also beneficial for heart, improves brain function, prevents Alzheimer’s disease also treats depression.

Omega 6

Omega 6 is other healthy fatty acids. It is also important for proper development of body. But it is widely available in foods than Omega 3. So there is need for any extra care for more dosage of it. So there is no possible deficiency of these nutrients. So there is no need of extra care. So don’t ever go for any supplement of Omega 6 if you eat healthy foods.

Omega 9

Omega 9 is also among healthy fatty acids that improves health. Omega 6 is considered as non-essential nutrients as it can be produced by body. So, there is no need of extra dosage of Omega 9. It is produced naturally, if body is well sufficient with Omega 3 and Omega 6. It is important fatty acids but required in small quantity so there is no need to go for any Omega 9 supplements.

 

Omega 3, 6, 9 has many health benefits. The listed below are the disease can be prevented with Omega 3, 6, 9. Also know their high source foods to get the required nutrients. Always try to eat natural foods that are very safe source to get nutrients and gain complete health benefits.

Omega 3, 6, 9 source and Health Benefits

 

 Omega 3, 6, 9                    Health Benefits                    Sources
  Omega 3 

  • Diabetes
  • Arthritis
  • Osteoporosis
  • Depression
  • Asthma
  • Some types of cancer
  • Heart disease
  • ADHD
  • High cholesterol
  • Inflammatory Bowl Disorder (IDB)
  • Attention Deficit
  • Treats injury
 

  • Salmon
  • Tuna
  • Herring
  • Mackerel
  • Walnut and walnut oil
  • Pumpkin
  • Flaxseeds
  • Soy oil
  • Sunflower
  • Vegetables
  • Eggs
  • Fruit
  • Poultry

 

 

 

  Omega 6 

  • Allergies
  • Arthritis
  • Attention Deficit
  • Breast cancer
  • Eczema
  • High Blood Pressure
  • Menopause symptoms
  • Multiple Sclerosis
  • Premenstrual syndrome

 

 

  • Groundnut oil
  • Sunflower oil
  • Safflower oil
  • Peanut
  • Sesame oil
  • Corn
  • Groundnut
  • Flaxseeds and oil
  • Nuts

 

 

 

  Omega 9 

  • Heart disease
  • Immune System
  • Diabetes
  • Eye Disorder
  • Osteoporosis
  • Weight Loss
  • Allergies
  • Some types of cancer
  • Skin disease
  • High Blood Pressure

 

 

 

  • Olive oil
  • Almonds
  • Cashew nut
  • Pistachio
  • Avocadoes
  • Sesame oil
  • Peanut

 

 

 

 

So eat healthy food like vegetables, fruits, grains, nuts, etc. to get Omega 3, 6, 9. If you are eating fish then it is suggested to eat not more than twice a week. So eat healthy food and gain complete health benefits.

Reference: Omega 3 & Omega 6

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