Omega-3 and omega-6 fatty acids are polyunsaturated fats and essential for the body. Essential fatty acids must be obtained from the diet, because the body is unable to make them. Omega-9 fatty acids are nonessential, because they are produced in the body. Polyunsaturated fats are considered healthy fats and should be used to replace unhealthy fats such as saturated and trans fats, which increase your risk of heart disease when consumed in excess amounts.
Omega-3
Omega-3 fatty acids reduce inflammation in the body and help prevent heart disease by lowering cholesterol and high blood pressure, according to the University of Maryland Medical Center. Risk for colorectal, prostate and breast cancer may also be reduced with a diet rich in omega-3 fatty acids, but more research is being done on this possible role. According to the Nutrition and Food Information Center, the daily recommended intake for omega-3 is different depending on age and gender. Infants between the ages of newborn to 12 months need 0.5 g per day. Children 1- to 3-years old should get at least 0.7 g, and those between 4 to 8 require 0.9 g daily. The DRIs for males include increasing omega-3 intakes to 1.2 g per day for males age 9 to 13 and 1.6 g daily for those 14-years-old and above. Females should have 1.0 g per day from ages 9 to 13 and 1.1 g for those 14 years and older. During pregnancy 1.4 g of omega-3 are recommended and 1.3 g while lactating.
Omega-6
Omega-6, also known as linoleic acid, is beneficial for nervous system growth and development and skin repair and it may prevent heart disease when eaten in moderation. The American Heart Association recommends consuming 5 to 10 percent of your total calories per day in omega-6 fatty acids. According to the Food and Nutrition Information Center, the daily recommended intake amount of omega-6 varies by age and gender. Infants 0 to 6 months require 4.4 g/day and infants 6 to 12 months need 4.6 g/day. Children from the age of 1 to 3 need 7 g, which increases to 10 g per day for children between 4 and 8. Males 9- to 13-years old need 12 g, those 14 to 18 require 16 g of omega-6, 19- to 50-year-olds need 17 g and males 51 years or older require 14 g per day. Recommendations for females are 10 g for ages 9 to 13, ages 14 to 18 need to consume 11 f daily, ages 19 to 50 require 12 g and ages 51 and above require 11 g per day. Females pregnant or lactating have increased needs for omega-6, requiring 13 g daily.
Sources of Omega-3 and Omega-6
Sources of omega-3 fatty acids include fatty fish such as salmon, tuna, mackerel, sardines and herring. The American Heart Association recommends consuming fish at least two times per week to reduce your risk of heart disease. Additionally, nuts, seeds and oils such walnuts, walnut oil, flaxseed, flaxseed oil, canola oil, pumpkin seeds and pumpkin seed oil are rich sources of omega-3 fatty acids. Your intake of omega-3 and omega-6 fatty acids will determine how much omega-9 your body needs to produce. Sources of omega-6 include seeds and nuts such as sunflower and flaxseeds, cashews, walnuts and almonds. Vegetable-based oils are also rich sources of omega-6, which include canola, sunflower and corn oil.
Omega-9
Omega-9 fatty acid is produced in the body. Your body converts the saturated fat steric acid to oleic acid, which is omega-9. The body creates more omega-9 when deficiencies in omega-3 and omega-6 are present, according to the University of Oregon State Linus Pauling Institute. Omega-9 fatty acids help protect against heart disease and cancers.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Heart Association: Questions About Fish
- American Heart Association Science Advisory; Omega-6 Fatty Acids: Make Them a Part of a Heart Healthy Diet; January 2009
- Oregon State University Linus Pauling Institute: Essential Fatty Acids
- Food and Nutrition Information Center; Dietary Tables; Daily Recommended Intakes; Macronutrients
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