You've heard a lot about the effects of dietary fats. Rampant obesity levels have given fats a bad rap. The truth is, they're not all bad for you. Some actually can assist you on your quest for optimum health. Omega fatty acids have drawn attention from researchers ever since a University of Minnesota study, published in 1990 in "The American Journal of Clinical Nutrition," found that blood levels of omega-3 fatty acids were inversely related to levels of omega-6, and that omega-3 levels increased in relation to fish consumption. Omega fatty acids 3, 6 and 9 have varying influences on your health.
Decoding the Omegas
If you're trying to decipher what the numbers mean in reference to various omega fatty acids, you might want to brush up on your chemistry. Omega fatty acids are numbered to indicate variations in their molecular structure. The numbers refer to the placement of the first carbon-carbon bond in each of the three different molecules. Thus, omega-3 has its first carbon-carbon bond at its third carbon atom, omega-6 has it at its sixth and the first carbon-carbon bond in omega-9 fatty acids is found at the ninth carbon, according to Sabrina Candelari, of the University of Miami Health System.
Omega-3
Your body cannot manufacture essential fatty acids, you have to obtain them through dietary sources. Fish and nuts make good sources of omega-3, University of Maryland Medical Center reports. Omega-3 fatty acids helps decrease inflammation, thus decreasing your risk of heart disease, cancer and arthritis. If you are low in omega-3 fatty acids, you may experience fatigue, memory loss, heart problems and mood swings.
Omega-6
Omega-6 is another essential fatty acid. It is derived from foods such as vegetable oil, eggs and poultry according to. Ideally, you should consume an omega-6 to omega-3 dietary ratio of 3-to-1, but most Americans consume far higher amounts of omega-6, according to the Boise State University Health Services. Omega-6 fatty acids have the opposite effect of omega-3s -- they increase inflammation. Thus it is important to maintain the proper balance of these two fatty acids to ensure maximum health. Omega-6 fatty acid also plays a vital role in brain function, skin and hair growth, bone health and metabolism.
Omega-9
You don't have to eat foods containing omega-9 fatty acids in order to survive, but it helps. Your body produces omega-9 fatty acids and are also found in oils such as canola, olive and sunflower. This fatty acid benefits those with cardiovascular disease by decreasing their levels of LDL, or "bad" cholesterol, and increasing HDL, or "good" cholesterol. Like omega-6, omega-9 increases inflammation, especially when omega-3 levels are deficient, according to Candalari.
References
- University of Miami Health System: Omega 3•6•9 What does it all add up to
- University of Maryland Medical Center: Omega-3 Fatty Acids
- University of Maryland Medical Center: Omega-6 Fatty Acids
- Boise State University Health Services: Omega Fatty Acids -- Why All the Fuss?
- American Journal of Clinical Nutrition: Reduced Arachidonate in Serum Phospholipids and Cholesteryl Esters Associated with Vegetarian Diets in Humans
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