Index
The set of omega 3, 6 and 9 is also known as essential fatty acids, which are fats considered fundamental for a better development and functioning of your body. As they are not produced by our body, they must be acquired through food or supplementation.
- Composition
- What it is for and Benefits
- Foods with Omega 3, 6 and 9
- Where to find
- Side Effects – Fattening or Thinning?
Composition
The compound of omega 3, 6 and 9 has three components. The omega 3 is a carboxylic polyunsaturated fatty acid that the body does not produce naturally. So it must be acquired by eating foods that contain this substance. We found this fat so powerful in some species of fish and vegetable oils. It is divided into two categories, with long-chain omega 3 being considered good fat and short-chain omega 3 being bad fat that does not bring health benefits. As it is a substance with oxidation power, it is advisable to use together vitamins C, E and selenium which are antioxidants, so that there is an adequate balance in the body.
The omega 6 is a fatty acid that is not produced by the body and is also found in vegetable oils and fish and some vegetables sheet dark. It is a strong fighter of cholesterol and high glucose levels, but overuse can bring health risks, such as causing Alzheimer’s. Therefore, the use should be restricted and only used with the recommendation of a specialist doctor or nutritionist.
But the Omega 9 is the only fatty acid that can be produced by our body, since our body contains omega 3 and 6. Although a fat that can be produced naturally, we can find it through the olive oil consumption, sesame oil or olives.
Even if they are essential fats and important for the better development of our body, they must be ingested with care. Excessive use can lead to the development of degenerative diseases and fluid retention in addition to weight gain.
What it is for and Benefits
Omega 3 has many health benefits by acting in a beneficial way throughout the circulatory system and helping to reduce clots responsible for strokes and strokes. It acts in the best brain development, bringing improvements to memory, concentration and all brain activity, in addition to being indicated by its strong effectiveness in reducing cholesterol and triglyceride levels in the body, which in large quantities can bring serious health damage. Among the fatty acids of omega 3, 6 and 9, 3 is considered the most powerful , capable of combating diabetes and preventing some types of cancer. In addition to controlling blood pressure and considerably decreasing the chances of artery vein clogging, decreasing the chances of heart attacks and hypertension.
Omega 6 is indicated for the maintenance and prevention of osteoporosis , as it acts powerfully on the bones keeping them strong. In the absence of it in the body, in addition to calcium, it can cause serious bone damage, such as bone and dental loss. It also helps in maintaining and treating healthier skin. So it is indicated in dermatitis and eczema treatments. It is also indicated to benefit the treatment of allergies and to control some symptoms of PMS such as swelling, irritability and fluid retention. But it is a substance that should be consumed in moderation and under medical guidance, because otherwise, instead of benefits, it will bring future problems.
The benefits of omega 9 are found directly in the control of cholesterol , improving immune functions and atherosclerosis. In addition to being able to act in a way that protects the evolution of some types of cancer. It is a strong fighter also with high levels of triglycerides, and indicated by nutritionists in a way that helps with weight loss and abdominal fat loss.
The consumption of omega 3 is also indicated for the best nutrition during pregnancy, it is not recommended to use it through capsules or supplementation, but through the inclusion of foods rich in this fatty acid in the menu. Obviously if the obstetrician sees a need, supplementation can be recommended. The action of Omega 3 during pregnancy has already been proven as one of the main keys to prevent premature births and generate healthier and stronger children. In addition to having the anti-inflammatory factor that helps throughout the gestational period, preventing the development of circulatory problems. Omega 6 and 9, on the other hand, should be consumed under full medical recommendation, as they are the most fatty fatty acids. The use of these fats during pregnancy has been linked to the birth of fatter babies with less muscle.
Foods with Omega 3, 6 and 9
Unfortunately, there is not a very long list of foods with omega 3, 6 and 9, but the ones that contain these good fats are easy to find individually in supermarkets. We find omega 3 in foods such as salmon, tuna, cod, sardines, in dark green leafy vegetables such as kale, spinach and broccoli and in vegetable oils of canola, sunflower, corn and soy. We can also purchase through the consumption of extra virgin olive oil, nuts and flaxseeds.
Omega 6, on the other hand, is found in a greater variety in vegetable oils, such as nut oil, wheat, flaxseed, soybeans, corn and others. Another way to ingest this fatty acid is through the consumption of eggs, which have a large amount of this fat and also in the meat of chicken, turkey, pork, beef and lamb. Nuts, hazelnuts, almonds and peanuts are also foods recommended by nutritionists, as well as sunflower seeds, pumpkin or cereals such as wheat germ.
Omega 9 has a much smaller list of foods than other essential fatty acids, they are found in olive oil, olives, chestnuts, almonds and walnuts, in avocado, sesame, hazelnut and coconut oil and can be easily included in food menus.
Where to find
We will usually find foods rich in omega 3, 6 and 9 in supermarkets, fishmongers and butchers . But for those who are unable to acquire this fat as a food, for various reasons you can choose to ingest it through supplements that can be found in liquid capsules and in gel or also through the cod oil sold in pharmacies and drugstores in general. If the option is in the form of capsules, besides being found in drugstores it can be easily found in online stores and websites related to nutrition, sports and health.
Side Effects – Fattening or Thinning?
Like any natural substance, it can have side effects. In excess of the intake of foods that have Omega 3,6 and 9 as it is a fat, weight gain can be noticed very fast. But it has been proven that its consumption in a restricted way and indicated by nutritionists can be strong allies in combating weight loss. Being used together with the practice of physical exercises and a balanced diet.
Consumption through gel capsules and liquid Omega 3 can cause bad breath, strong taste in the mouth, indigestion, acid reflux and because it is a fat it can cause diarrhea and fat in the stool. As it acts directly on blood pressure, high doses can increase the risk of bleeding and strokes. Already consumption in excess of Omega 6 and 9, can cause its anti-inflammatory action to have the opposite effect causing various inflammations and leading to health problems such as arthritis, stroke, cancer and atherosclerosis. Therefore, your intake must be strictly controlled.
My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother.
Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.
