Omega-3, -6, and -9 are fatty acids that help in the normal function of all body systems. Omega-3 and -6 are essential fatty acids that have to be consumed in the diet because the body cannot make them. Omega-9 fatty acids can be made by the body if there are enough omega-3 and -6 fatty acids present.
Omega-3 Fatty Acids
Omega-3 fatty acids are helpful in lowering triglycerides, decreasing the risk of death from heart attacks and strokes, decreasing blood pressure, decreasing inflammation naturally and improving brain function. Omega-3 fatty acids can be found in salmon, herring, sardines, tuna, flaxseed oil, flaxseeds, green leafy vegetables, English walnuts, canola oil, soy bean oil, and olive oil.
Omega-6 Fatty Acids
Omega-6 fatty acids are helpful in brain function, growth and development, skin and hair growth, bone health, regulating metabolism and functioning of the reproductive system. They can be useful against diabetic neuropathy, rheumatoid arthritis, allergies, ADHD, breast cancer, eczema, high blood pressure and menopausal symptoms. Unlike omega-3 fatty acids, omega-6 fatty acids can boost inflammation in the body. They are found in seeds, nuts, grains, green leafy vegetables, and olive oil.
Omega-9 Fatty Acids
Omega-9 fatty acids are monounsaturated oleic and steric acids. They can be produced by the body when omega-3 and -6 are present. Otherwise they will need to be consumed. They can help lower cholesterol and keep the arteries from hardening. Omega-9 fatty acids can also increase immune function. They are found in avocados, pecans, cashews, olives and olive oils.
Combinations
There is a benefit to combining these fatty acids together in a supplement. The suggested balance between omega-6 and -3 fatty acids is 2 to 1. This will create a healthy balance of hormone-like compounds known as eicosanoids, which helps support cardiovascular health, the nervous system and immune function. According to the University of Maryland Medical Center, the typical American diet contains more than a 15 to 1 ratio of omega-6 to -3, which can be detrimental to health.
Precautions
Omega-3, -6 and -9 fish oils can interfere with prescription medication, so discuss usage of a supplement with a physician or pharmacist. Fatty acids are also known to increase bleeding. Increasing dietary consumption of foods containing these fatty acids may be safer than taking supplements.
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