What Are The Benefits Of The Essential Fatty Acids Omega 3, 6 & 9?

Essential fatty acids, or EFAs, are important for the proper functioning of the body. If you are deficient in EFAs, you could experience symptoms and disorders such as abnormalities in the kidneys and liver, changes in the blood, reduced growth rates, depression, skin changes such as dryness or scaliness, and decreased immune function. Adequate amounts of EFAs in the diet have numerous health benefits, such as reduced incidences of heart disease and stroke and prevention of atherosclerosis, according to the Physicians Committee for Responsible Medicine.

Sources of Essential Fatty Acids

Foods and oils that are rich in omega-3 fatty acids include ground flax seed, walnuts, soybeans and mung beans, which are particularly high in omega-3s and can be found in many Indian groceries stores under the alternate name "urid." Other sources are flax seed oil, linseed oil, tuna, halibut, and salmon.

Foods that are high in omega-6 include leafy vegetables, seeds, nuts, grains and vegetable oils such as corn, soybean, cottonseed, sesame and sunflower.

Omega-9 can be found in olive oil, either extra virgin or virgin, olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, macadamia nuts and hazelnuts, states Supplement Science.

Omega-3 Fatty Acid Benefits

Omega-3 fatty acids are not made by the body naturally and must be obtained from food. It is necessary for human health and plays a crucial role in brain function and normal growth and development. Omega-3s have attracted attention because they may help to reduce the risk of heart disease. The American Heart Association recommends eating fish such as mackerel, lake trout, albacore tuna and salmon at least two times a week. Omega-3 fatty acids reduce inflammation and may help lower the risk of cancer and arthritis.

Omega-6 Fatty Acids

Omega-6 fatty acids help to stimulate skin and hair growth, regulate metabolism, maintain the reproductive system and maintain bone health. Five to 10 percent of your total calories should be foods high in omega-6. The risk of heart disease may be reduced if saturated fats in a diet were to be replaced with polyunsaturated fats, which are a natural source of omega-6 fatty acids, states the American Heart Association. Saturated fats can be found in meats, full-fat dairy products and tropical oils such as coconut and palm. Polyunsaturated fats can be found in fatty fish such as trout, salmon, and mackerel.

Omega-9

Omega-9, or oleic acid, is essential in the diet, but is technically not an essential fatty acid because the body can manufacture a limited amount, whereas the body needs to obtain omega-3 and omega-6 from outside sources. Omega-9 may help to reduce cholesterol levels in the blood and help to reduce the risk of atherosclerosis and heart attack. It is used in the food industry to make synthetic butters and cheeses and is used to flavor baked goods, ice cream, sodas and candy.