Foods High In Omega 3, 6 & 9

The omega fatty acids 3, 6 and 9 are essential to every organ, function, and cell in the human body. They play an important role in everything from healthy skin and nails to a properly functioning nervous system. It is vital that our bodies get the nourishment they need from these fatty acids.

Omega-3 Fatty Acids

Of the three, omega-3 fatty acids are by far the most under consumed in most Western diets. A few functions that our bodies utilize omega-3 fatty acids for include: forming cell membranes, eye health, nerve cell development, maintaining healthy cholesterol levels, prevention of menstrual syndrome and postmenopausal hot flushes.

Our bodies prefer a ratio of omega-3 to omega-6 in the range of 1:2 to 1:4. According to the University of Maryland Medical Center, the typical American diet tends to range from 1:14 to 1:25. Foods high in omega-3 fatty acids include: fatty fish (salmon, anchovies, cod, halibut, mackerel, herring, lake trout, albacore tuna), krill, flaxseed/flaxseed oil, walnut oil, "omega-3" eggs.

According to J. M. Bourre in the review "Dietary omega-3 fatty acids for women", the only good sources of omega-3 fatty acids are fish, seafood and "omega-3" eggs.

Omega-6 Fatty Acids

Omega-6 fatty acids are much more prevalent in the Western diet. They are also critically important to our body's proper functioning. A short list of omega-6 fatty acids role in the body includes: brain function, healthy skin, muscle growth and repair.

Foods high in omega-6 fatty acids include: vegetable oils (sunflower, soybean, corn, sesame, cottonseed, grapeseed, walnut), avocado, nuts (walnuts, almonds, cashews), seeds (flax, hemp, sunflower, sesame, pine nuts, pumpkin), evening primrose oil, borage oil, black currant seed oil, animal meats, egg yolks and shellfish.

Omega-9 Fatty Acids

Our body is capable of manufacturing omega-9 fatty acids. Therefore, it is not as critical that we get them directly from the diet as it is for omega-3 and omega-6 fatty acids. Omega-9 fatty acids are derived from monounsaturated fats, whereas the omega-3 and 6 are derived from polyunsaturated fats. Health benefits of omega-9 fatty acids include: improving cholesterol levels, proper heart health and improving immune system functioning.

Foods high in omega-9 fatty acids include: avocados, olive oil, sesame oil, olives and nuts (almonds, peanuts, pecans, pistachios, hazelnuts, cashews and macadamia).