Omega-3, omega-6 and omega-9 fatty acids can all play a role in good health. These types of fatty acids are unsaturated and have been linked to a reduced risk in heart disease, some types of cancer and may help promote nervous system health. Foods such as fish, plant oils and nuts contain these types of fatty acids and eating the right balance of each type can increase their health effects.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential because your body cannot make them. You must get them from dietary sources. Omega-3s can reduce inflammation, reduce your risk for heart disease and may also help brain function. Foods high in omega-3s include fish, such as salmon, halibut and tuna, walnuts and canola oil. Replacing saturated and trans fats with polyunsaturated fats, including omega-3 fatty acids, can improve your diet and your health.
Omega-6 Fatty Acids
Omega-6 fatty acids are another essential fatty acid that must come from dietary sources. However, the University of Michigan Department of Integrative Medicine reports that most people consume too many omega-6s and not enough omega-3s. Instead of reducing your risk for chronic diseases, this can actually increase your risk. For better health, focus more on omega-3 rich foods instead of omega-6s. Foods high in omega-6 fatty acids include corn oil, soybean oil, as well as processed pastries, cookies, chips and donuts.
Omega-9 Fatty Acids
Omega-9 fatty acids can help lower your "bad" cholesterol and increase your "good" cholesterol, which may help reduce your risk of stroke and heart disease. Omega-9 fatty acids are monounsaturated fats that can be produced by your body, but some health benefits are associated with getting them from food. Monounsaturated fats, including omega-9 fatty acids, can also help control your blood sugar, according to the University of Miami Medical Wellness Center. Sources of omega-9s include canola oil, peanut oil and olive oil. As with omega-3s and omega-6s, foods with omega-9 fatty acids should be eaten instead of foods with saturated fat and trans fat.
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