I have waxed poetic on the benefits of omega-3s, the fat you should love that is found in cold water fish and flaxseeds. I have even mentioned omega-6s, which can be found in eggs, nuts, chicken, and vegetable oils. There is another omega fat, and that would be the omega-9s. These monounsaturated fats aren't technically considered an essential fatty acid because our smart bodies can manufacture a limited amount of omega-9s from the unsaturated fat in our bodies. Even though omega-9s aren't essential, they're still beneficial in promoting good overall health. Olive oil is a great source of omega-9s because it's high in oleic acid, but other sources include Canola, peanut, safflower, and sunflower oils. Avocados, peanut butter, a variety of nuts, and seeds are also good sources of omega-9s. These fats are important because they've been found to lower cholesterol, improve immune function, and reduce inflammation.
Another thing that's neat about these fats is this: if your diet is lacking in omega-3s or 6s, your body can use omega-9s as a substitute. As cool as that is, 9s aren't a perfect replacement for 3s and 6s because the body will eventually suffer from this over time, so be sure to get the right balance of omega-3s and 6s. A healthy ratio is one omega-3 to four omega-6s.
Maloles
Peacocks
Tomas Maier
I love olive oil and nuts...I doubt my diet is lacking in omega-9s! Omega-6 acids are the ones most of us need more of though...I try to take my fish oil supplements every day so I get plenty of them.
1i'm going to have to disagree with your comment spectra. most people have more than enough n-6s which are found in vegetable oils. Now because the ratio of n3:n6 is what is most important, more people need more n3 to optimize our intake. Fit stated that we try to strive for a 1:4 ratio - most of the American population is closer to a 1:9 or 1:12 ratio.
2I have a question I hope more knowledgeable people can answer. When is it more appropriate to take: an Omega 3-6-9 complex capsule, an Omega 3-6 complex capsule, or an Omega 3 capsule? I understand that diet can have an impact on what may be required, but I'm confused on where the line is drawn.
My family previously took the 3-6-9 complex until I learned last month that Omega 9 is much more commonly consumed than 3 and 6, and that Omega 9 is actually produced by the body. I feared that we may have been exposing ourselves to too much Omega 9. Are my concerns correct since my family tries to fit in healthy oils (in moderation) into our diet?
3Just stick with 3. I agree with ditorres, You are already getting too much 6 naturally and it is really all about the ratios.
4Whoops, sorry about the typo...I meant Omega-3's...too much typing in one day, lol. Yeah, most people get more than enough omega-6 in their everyday foods.
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