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The presence of unsaturated omega-3, omega-6 and omega-9 fatty acids is essential for the proper functioning of the body. Each of them performs a different function, so it is important to maintain the correct proportions. It is therefore very important to have knowledge about the sources of these acids in food in order to compose meals in such a way as to guarantee the body sufficient amounts of these healthy unsaturated acids.
Omega 3, 6, 9 acids – what are they for the body?
Each of the three types of these acids is necessary for the proper functioning of the human body, although it is characterized by different effects and protection against various external factors and diseases. Belonging to the group of good fatty acids and salutary protective effect ends the thread of similarities between them. Omega-3 and omega-6 fatty acids belong to the group of polyunsaturated fatty acids, characterized by double bonds in the molecules. They appear under the name of essential fatty acids, the presence of which is necessary for a person to live a healthy life, but he is unable to produce them himself. Therefore, it is necessary to provide the body with this group of acids in the food we eat. On the other hand, omega-9 oleic acid belongs to the opposite group – monounsaturated acids, having one bond. The body is able to synthesize this type of compounds, but even in this case it is necessary to control its level. The main difference between the acids is their different effect on lipid levels, various protective and health functions, and other properties in the treatment of heart or circulatory diseases. Maintaining the right proportion of acids in the daily diet is helpful in maintaining proper health condition.
The ratio of omega-3 to omega-6
Generally, it is assumed that these acids should be present in the proportion of 1:6 in predominance omega-6 acid. This is simply justified in the metabolic economy of the body. During metabolic changes, anti-inflammatory compounds are produced from omega-3 acid, and inflammatory hormones from omega-6 acid. It is therefore necessary to maintain this proportion so that there is no unfavorable effect of acids. Very often this recommendation is underestimated due to excessive consumption of vegetable fats, containing a lot of omega-3 fatty acids, and at the same time insufficient consumption of foods containing omega-6 (e.g. fish).
What are omega-3 fatty acids in?
Omega-3 fatty acids have a huge impact on blood cholesterol levels. On the one hand, they lower the level of LDL – the so-called. bad cholesterol, on the other hand, they raise the level of HDL – the so-called good cholesterol. However, their most valuable effect is lowering the level of triglycerides, as well as strong anti-inflammatory properties, use in the prevention and treatment of many diseases (they improve brain and heart function, prevent blood clots and blockages, build the body’s immunity). The richest sources of omega-3 fatty acids are fatty fish, e.g. halibut, salmon, herring, mackerel and seafood, walnut, linseed oil.
Omega-6 action
Omega-6 fatty acids they lower the level of bad LDL cholesterol, they have no effect on the level of triglycerides. Their health properties indicate that they control the work of the heart, kidneys and digestive system. Omega-6 fatty acids can be found in oils – sunflower, corn, soybean, peanut, avocado, sunflower, sesame, pumpkin seeds.
Omega-9 fatty acids
Acids of this type lower the level of bad cholesterol, without negatively affecting the level of good. They support the work of the heart, regulate proper blood pressure, protect against cancer and atherosclerosis. The richest sources of omega-9 fatty acids are found in rapeseed, sesame, soybean and peanut oils. Concerned about the proper level of omega-3,6,9, it can be assumed that an adult should consume a weekly portion of fatty fish weighing 100 g. However, if for some reason he does not eat fish, this dose can be replaced by drinking cod liver oil or using supplements.