Omega-3, -6 and -9 are three essential fatty acids that perform a variety of health-promoting bodily functions. Omega-3 and omega-6 fatty acids assist in the prevention of cardiovascular disease and may alleviate the symptoms of depression, digestive disorders, high cholesterol, arthritis, diabetes and a host of other diseases. Omega-9 fatty acids lower cholesterol levels, which may help to prevent heart disease, says Edward F. Group III, a naturopathic doctor on GlobalHealingCenter.com. Choose whole food sources of omega-3, -6 and -9 fatty acids to combat disease and promote longevity by improving immune system function.
Omega-3
There are two major types of omega-3 fatty acids: docosahexaenoic acid (DHA) and alpha-linolenic acid (AHA), according Dr. Frank Sacks, professor of cardiovascular disease prevention at the Harvard School of Public Health. ALA omega-3 fatty acids are found in plant foods such as flax seeds, walnuts, soybeans, tofu, winter squash, broccoli, spinach, basil, spearmint, grape leaves, kale, brussels sprouts and cauliflower. DHA omega-3 fatty acids are found in fish such as snapper, salmon, halibut, tuna and herring and seafood such as shrimp and scallops.
Omega-6
Two major types of omega-6 fatty acids are gamma-linolenic acid (GLA) and linoleic acid (LA). However, GLA omega-6 fatty acids are found only in a few sources, such as black currant oil, evening primrose oil and borage oil. LA omega 6-fatty acids are more prevalent and are found in a wide variety of foods, including vegetable oil, corn oil, sunflower oil, grapeseed oil, soybean oil, wheat germ oil and safflower oil, according to registered dietitian Evelyn Tribole on OmegaOptimize.com. Other sources of omega-6 fatty acids are margarine, mayonnaise and processed foods such as granola bars and fast food items such as chicken sandwiches, vegetable burgers and fish sandwiches.
Omega-9
Sources of omega-9 fatty acids include avocados, peanuts, pecans, pistachios and macadamia nuts. Other sources of omega-9 fatty acids are extra virgin or virgin olive oil, olives, almonds, sesame oil, cashews and hazelnuts.
Supplementation
There are numerous omega-3, -6 and -9 supplements on the market. The George Mateljan Foundation, a non-profit group of naturopathic physicians, registered dietitians and certified nutritionists, states that the best supplements are organic and should be packaged in dark green or brown glass jars. Additionally, the foundation states that fatty acid supplements should contain vitamin E, which is mixed with the oils to preserve freshness and prevent oxidation.
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