Definition Of Omega 3, 6 And 9, And The Most Important Sources Of Each

Posted by admin 07/12/2017 0 Comment(s)

You must have heard about you and omega fatty acids(omega 3, omega 6 and omega 9) than ever before by a friend of yours or somewhere, but do you know what are the types of omega? And why it is necessary for the body not only for muscle building or weight loss but health in general? What are the most important natural sources of omega?

There are three types of omega 3, 6 and 9. Omega-­3 and 6 can’t be produced the body so must be obtained from the normal food or dietary supplements. Therefore, in this article, we will learn about the health benefits and the most important sources.

Omega­ 3

Omega­-3 is a fatty acid and it is necessary to play an important role in the functioning of the brain and help protect and fight heart problems. They also have a number of other important functions, including:

  • Supporting mental health
  • Reducing weight and waist size
  • Decreasing liver fat
  • Supporting infant brain development
  • Fighting inflammation
  • Preventing dementia
  • Promoting bone health
  • Preventing asthma

Unfortunately, there are not enough omega-3s in the Western diet. The deficiency can cause chronic diseases like diabetes, heart problems, and obesity. The following are most important sources of omega-3.

  • Mustard seeds
  • Pumpkin seeds
  • Chia Seed Oil
  • Wheat germ oil
  • Rapeseed oil
  • Green leafy vegetables

Omega­ 6


Omega-­6 has almost the same benefits of omega-­3, but the difference is that the body needs to double the amount of omega­-6 than omega­-3. Omega-6 fats are essential fats that are an important source of energy for the body. The following are most important sources of omega­-6

  • Sunflower oil
  • Cottonseed oil
  • Raw nuts
  • Olive oil
  • Pistachio

Omega­ 9

Omega-9 fatty acids can be produced by the body so these are not strictly essential to include in the diet. If you are deficient in omega­-3 and 6, it is natural that you will suffer from a deficiency of omega­-9.

Omega­-9 plays an important role in the body, Omega-9 regulate cholesterol levels in the blood, as well as strengthen the immune system and supports heart health. The following are main sources of omega­-9

  • Olive oil
  • Cashew nut oil
  • Almond oil
  • Avocado oil
  • Peanut oil
  • Almonds
  • Cashews
  • Walnuts

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