Omega 3-6-9

Fats must always be present in our diet, as they are the main source of energy for cells, metabolic participants and building material for new cells. All the fats we consume can be divided into two large groups – saturated (they are most often animal) and unsaturated (mainly vegetable). We should consume quite a bit of animal fat every day and much more – vegetable oils, sources of useful compounds.

Omega 3-6-9 acids are especially valued in the composition of unsaturated fats. The fact is that an excess of saturated acids negatively affects the condition of the heart and blood vessels, while essential fatty acids from the omega class help maintain youth, beauty and health.

Most of us know little about the benefits of omega 3-6-9, although we may have heard a lot about these compounds and even taken them in the form of supplements. But how one class differs from another, what useful properties they are endowed with and how to replenish their stocks at the expense of products, we checked with Elena Paretskaya, a nutritionist.

What is omega 3-6-9

Among unsaturated fats, the most important is omega 3-6-9 – mono- and polyunsaturated compounds involved in the metabolic processes of the body. They cannot be produced independently, so we need their constant intake with food or biological supplements. The role played by these compounds first became known in the last century, as increasingly complex metabolic processes were studied.

Scientists from Denmark have noticed that people who live in coastal regions of cold seas and oceans have a much better health than residents of the mainland. They conducted many years of research, the results of which were determined that a reduced level of pathologies of the heart and blood vessels is associated with the consumption of fatty sea fish on a regular basis.

What should be the correct ratio

Gradually, these data were supported by more and more new observations and research in many other countries of the world. A versatile positive effect of omega 3 6 9 fats was found, their physiological daily dosages, effect on metabolism and possible negative side effects were studied.

The ideal ratio of these types of PUFS to each other was also determined. Thus, the intake with food omega 6 and omega three should be in a ratio of 1:2 to 1:5. Omega 9 stands somewhat apart, its consumption with food is not so fundamental, since the body can partially reproduce it itself. Among all three groups, the deficit most often occurs in relation to omega-3 PUFS, since the amount of these acids in our usual food is small.

Often, the traditional Western diet dramatically changes the ratio of omega 3 and 6 towards the latter, and sometimes it can reach values of 1:20 and even 1:30, which negatively affects the general condition of the body.

Omega 3-6-9 functions and where to find them

All three groups of essential unsaturated fatty acids are necessary for a full metabolism. One common function for all three groups of useful fats will be antioxidant. They protect our cells from the destructive effects of free radicals, slow down the aging process, eliminating a special condition – oxidative stress.

Another useful common function is to increase the level of “good” cholesterol with a simultaneous reduction in “bad” cholesterol, which supports vascular health and full metabolism, protects the endocrine system from overloads. In addition, it is worth highlighting – what functions of omega 3 6 9 have already been identified – these are the support of skin health, improvement of the nervous system, stimulation of regeneration processes (recovery of damaged tissues). But each class of acids has its own unique properties that distinguish them from the rest.

So, PUFA omega-3:

They help reduce the level of blood plasma triglycerides, helping to reduce the risk of heart and vascular problems.
Regulate metabolic processes, maintaining a healthy body weight.
Normalize the work of the digestive tract.
Restore the work of the brain and the entire nervous system.
Participate in reducing the level of “bad” blood plasma cholesterol.
Support the immune system.
They accelerate the process of wound healing and regeneration of damaged tissues.
They have an anti-inflammatory effect on the whole body.
They help to reduce the risk of developing malignant neoplasms.
Support the endocrine system and hormone synthesis.
Improve emotional tone and mood.
The largest amount of omega 3 is contained in different types of sea fish, especially fatty. These are herring and trout, salmon, tuna, sardines, mackerel. These acids can also be found in flax seeds, olive oil, sesame, beans, walnuts, spinach, cauliflower and broccoli.

Inflow of omega-6 acids:

Helps maintain the beauty and health of hair, nails, skin integrity.
Stimulates the immune system, reduces the risk of allergies.
Normalizes the blood clotting system.
Reduces the level of systemic inflammation.
Helps reduce the amount of “bad” cholesterol in the blood plasma.
Maintains the integrity of cell membranes.
Protects bone tissue from destruction.
It has antidepressant effects.

It is important to emphasize that such effects can be fully realized if a sufficient amount of omega-3 acids enters the body at the same time. Various types of vegetable oils, walnuts and other types of nuts, seeds are the richest in this type of PUSA.

Sufficient level of omega-9:

Supports vascular health, strengthens the heart.
Helps stabilize blood plasma glucose levels.
Stimulates the immune system, including the humoral and cellular links.
Regulates metabolism, helping to maintain a healthy weight.
It has an anti-inflammatory effect.
The richest are omega-9 peanut and olive oils, pork fat, fish oil, flax oil, trout, salmon, avocado, butter.

Who is suitable or needs the 3-6-9 complex

The appearance of dandruff.
Strong peeling and dry skin.
Periodic rashes, acne.
Fast fatigue, loss of strength.
Constant irritability and depressed mood.
Joint pain.
Hair loss.
Liver problems.
Digestive disorders.
Deterioration of memory and attention.

It is important to emphasize that these manifestations are typical for many other pathologies, so it is important to consult a specialist and undergo diagnostics before drinking omega 3-6-9.

It is important to use the complex of vitamins and omega 3 6 9 according to indications, and fatty acids should come in the correct ratio. So they will be absorbed as fully as possible and will fully show their positive effects. Otherwise, an excess of some and a lack of other omegas can disrupt metabolic processes. It is worth thinking about taking a complex of three types of fatty acids for those people who have certain symptoms. It can be:

It is important to emphasize that these manifestations are typical for many other pathologies, so it is important to consult a specialist before drinking omega 3 6 9, undergo diagnostics.