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The Top Benefits Of Omega 3, 6, and 9

November 24, 2021

Table of Contents

 

Essential Fatty Acids

Fish oil is one of the most popular supplements on the market—and it’s no surprise why. Fish contains essential omega-3 fatty acids, one of the best superfoods out there. These fatty acids are linked to immune support, increased wellness, and longevity. Omega-3s are so important to our health that even the government has made a point to recommend them. 

Dietary Guidelines for Americans 2015-2020 by the Federal Government recommend that an adult eat eight or more ounces of various seafood, such as shellfish or fish every week. Supplements are also a good alternative to getting in omega-3s.

Fatty acids are essential for our body systems, including the circulatory and respiratory systems, skin, brain, and other organs. Of the essential fatty acids, three are the most critical: omega-3, omega-6, and omega-9. However, our bodies cannot produce omega-3 and -6, so we have to ingest them. Read on to learn more about these superfoods and how you can incorporate them into your diet.

Benefits of Omega-3, -6, and -9

All three omega fatty acids can play an important part in your overall health. Here is the breakdown of their main benefits.

Omega-3

omega 3

Omega-3 contains three common fats:

  • Alpha-linolenic Acid— gives energy

  • Eicosapentaenoic Acid - may reduce inflammation with chemicals called eicosanoids

  • Docosahexaenoic Acid - aids in the development and brain function


Omega-6

Omega-6 contains:

  • Linoleic Acid - supports heart health and reduces LDL cholesterol


Omega-9

Omega-9 contains this fat:

  • Oleic acid - can help protect heart health


The Difference Between Omega-3, -6, and -9

These omega fatty acids are different in their physical properties and chemical structure. Fatty acids are classified into two types: saturated and unsaturated. Saturated fatty acids have a single bond between their molecules, and they have hydrogen molecules. Examples include palm oil, coconut oil, butter, cheese, etc.

Unsaturated fatty acids have one, double, or triple bonds in between their molecules. Examples include vegetable oils (corn, canola, sunflower) and fatty fish (salmon and mackerel). Saturated fats can hike bad cholesterol in your body, increasing your chances of cardiovascular diseases. On the other hand, unsaturated fats are known for their health benefits.

Omega-3 and -6 are polyunsaturated fats, meaning our bodies cannot produce them and have to be ingested in food and supplements. Omega-9 is a monosaturated fat. Our bodies synthesize it from the unsaturated fats we consume.

The Ratio of Omega-3, -6, and -9

Taking omega-3s and other versions can be beneficial for your health. But it’s important to do so in the proper ratio. Excessive consumption of the wrong omega fatty acids can have an adverse effect on your health. Currently, consumption of omega-6 to omega-3 acids lies around 16:1. Our bodies are not adapted to this level of omega-6 consumption.

Studies show that the overall ratio should be a low one. A ratio of 4:1 for omega-6 to omega-3 was linked to a 70% decrease in total mortality and is the ratio you should aim for in your day-to-day.

Men's Health Benefits of Omega-3, -6, and -9

man outside holding coffee

These fatty acids are beneficial for men in different ways. Benefits of taking omega-3, -6, and -9 include:

  • Heart health support

  • Helps provide joint support

  • Helps support brain health

  • Immune system support

  • Can help reduce inflammation


The Best Sources Of Omegas

You can get omega-3, -6, and -9 from your diet or take supplements. To get an optimal amount of omegas from your diet, eat two portions of fish per week and cook using olive oil, or use it as a salad dressing. Try to reduce omega-6 by lowering the intake of vegetable oils and foods fried in refined vegetable oils.
 
And when it comes to supplements, quality matters. Choose a supplement that has the balanced ratio of the omegas you need, like Mdrive. Mdrive is created by people just like you to help you fuel your drive. Our supplements contain clinically tested ingredients to give you energy and wellness when you need it. Find out more today. 





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