Food Rich in Omega-3

Food Rich in Omega-6

Food Rich in Omega-9

Cold-water fish e.g.;-salmon,tuna,mackerel,

herring,

Halibut.

Sardines

Fatty Fish

anchovies,

cod,

halibut,

mackerel,

herring,

lake trout,

albacore tuna

Fin Fish

whiting,

barramundi,

trevalla,

flake,

flounder

snapper

Nuts

Walnuts,

Brazil nuts,

hazelnuts,

almonds,

pecans,

macadamia nuts,

pistachios

peanuts

cashews,

Seeds

Pumpkin seeds

flax seeds

Oils

Flax seed oil

Canola oil

olive

SeafoodShellfish.

Nuts

Walnuts,

Brazil nuts,

hazelnuts,

almonds,

pecans,

macadamia nuts,

pistachios

peanuts

cashews,

Seeds

Pumpkin

seeds,

sunflower seeds,

flax seeds,

pine nuts

sesame seeds

corn,

safflower,

soy,

cottonseed,

evening primrose

black currant seed

Oils

Flax seed oil

Grape seed,

hemp seed,

black currant,

cottonseed evening

soybean,

primrose,

Animal Products

meat,

eggs

dairy products

butter

egg yolks

Nuts

Walnuts,

Brazil nuts,

hazelnuts,

almonds,

pecans,

macadamia nuts,

pistachios

peanuts

cashews,

Seeds

wallflower seed

mustard seed

Oils

Sesame

olive oil

canola,

sunflower,

safflower

peanut oils

Fruits

Avocados

Olives

Animal Products

animal fats

Side Effects of Omega 3-6-9

Side Effects of Omega 3-6-9

Omega 3-6-9 are polyunsaturated fatty acids, or healthy fats, that are important for human health. Of these fatty acids, omega 3 and omega 6 are referred to as essential fatty acids because they cannot be produced within the body and must be obtained through the diet. Omega 9 can be made in the body from other unsaturated fats consumed in the diet. Each of these omega fats has a slightly different side effect on the body, especially if you get too much.

Omega-3

Omega-3 is the most important of the omega fats, because it is more difficult to obtain in the diet and is less common in foods, when compared to omega-6 and omega-9. These fatty acids are found in fish foods and some plants and nuts. The main benefit of omega-3 is its anti-inflammatory qualities in terms of injury and excessive blood clotting. The University of Maryland Medical Center (UMMC) also recognizes omega-3 as being vital for proper brain function. If this fatty acid is being consumed by means of supplementation, it is not recommended to consume more than 3 g daily as there is a risk of excessive bleeding and increased sensitivity in bruising. Fish oil supplements of omega-3 are also known to cause bloating, belching and diarrhea in some cases.

Omega-6

Omega-6 is similar to omega-3 in that it is also considered an essential fatty acid and that the body is unable to produce it from other unsaturated fats. Omega-6, however, is much easier to obtain through the diet. In fact, many people get too much omega-6 because it is found in so many common products, such as the butters and oils used in many cooking and baking processes in both home- and factory-prepared foods. Side effects of too much omega-6 cause an inflammatory reaction in the body. Although this is a desired side effect in some cases in terms of desired blood clotting when needed, over consumption can be harmful. According to the UMMC, evening primrose oil as an omega-6 supplement has side effects of headaches, abdominal pain, nausea and loose stools.

Omega-9

Omega-9 fatty acid is not considered an essential fatty acid because the body can produce this substance on its own from other saturated fats consumed in the diet. The body can use omega-9 as a substitute for omega-3 and omega-6 if they are not present in the system. Omega-9 is found in animal fats, vegetable oils and cooking oils, such as olive oil. For omega-9 amounts to cause a problem, the intake would have to be associated with a diet that is very high in fat and dietary cholesterol, which is associated with weight gain and cardiovascular disease.

Foods High in Omega 3, 6 & 9

The omega fatty acids 3, 6 and 9 are essential to every organ, function, and cell in the human body. They play an important role in everything from healthy skin and nails to a properly functioning nervous system. It is vital that our bodies get the nourishment they need from these fatty acids.

Omega-3 Fatty Acids

Of the three, omega-3 fatty acids are by far the most under consumed in most Western diets. A few functions that our bodies utilize omega-3 fatty acids for include: forming cell membranes, eye health, nerve cell development, maintaining healthycholesterol levels, prevention of menstrual syndrome and postmenopausal hot flushes.

Our bodies prefer a ratio of omega-3 to omega-6 in the range of 1:2 to 1:4. According to the University of Maryland Medical Center, the typical American diet tends to range from 1:14 to 1:25. Foods high in omega-3 fatty acids include: fatty fish (salmon, anchovies, cod, halibut, mackerel, herring, lake trout, albacore tuna), krill, flaxseed/flaxseed oil, walnut oil, “omega-3” eggs.

According to J. M. Bourre in the review “Dietary omega-3 fatty acids for women”, the only good sources of omega-3 fatty acids are fish, seafood and “omega-3” eggs. (See my articles on Omega-3 chicks)

Omega-6 Fatty Acids

Omega-6 fatty acids are much more prevalent in the Western diet. They are also critically important to our body’s proper functioning. A short list of omega-6 fatty acids role in the body includes: brain function, healthy skin, muscle growth and repair.

Foods high in omega-6 fatty acids include: vegetable oils (sunflower, soybean, corn, sesame, cottonseed, grapeseed, walnut), avocado, nuts (walnuts, almonds, cashews), seeds (flax, hemp, sunflower, sesame, pine nuts, pumpkin), evening primrose oil, borage oil, black currant seed oil, animal meats, egg yolks and shellfish.

Omega-9 Fatty Acids

Our body is capable of manufacturing omega-9 fatty acids. Therefore, it is not as critical that we get them directly from the diet as it is for omega-3 and omega-6 fatty acids. Omega-9 fatty acids are derived from monounsaturated fats, whereas the omega-3 and 6 are derived from polyunsaturated fats. Health benefits of omega-9 fatty acids include: improving cholesterol levels, proper heart health and improving immune system functioning.

Foods high in omega-9 fatty acids include: avocados, olive oil, sesame oil, olives and nuts (almonds, peanuts, pecans, pistachios, hazelnuts, cashews and macadamia).

References

”Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine”; Dr. Elson M. Haas; 2006
University of Maryland Medical Center: Omega-3 Fatty Acids
University of Maryland Medical Center: Omega-6 Fatty Acids
Womnen to Women: Nutrition

Establishing link between omega-3 fatty acids in fish and reduction in coronary heart disease by demonstrating how a diet rich in fish oil lowers blood triglycerides and improves elasticity of large arteries.

The Institute’s research into fish oil began soon after reports emerged of Inuits in Greenland having minimal coronary disease, probably due to their omega-3 rich marine foods.

Initially showing the marked triglyceride lowering effect of fish oil (high blood triglyceride levels are now recognised as a major risk for heart attack), Baker Institute researchers investigated possible mechanisms in clinical studies. They found that fish oil lowered the production of both triglycerides and of the protein apoB, a building block of lipoproteins, which transport fats in the blood (Nestel, P et al. J Clin Invest 1984).

The importance of specific fish oil fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in cardiovascular health were also shown at the Baker Institute. These compounds improve elasticity of large arteries and reduce arterial stiffness — a major factor causing hypertension (Nestel, P et al. Am J Clin Nutr 2002).

On the basis of the recognised health improvements brought about by long-chain omega-3 fatty acids, recommendations have been made to increase their intake, primarily through the consumption of fish, especially oily fish.

https://www.baker.edu.au/impact/pioneering-advances/history-omega3-fatty-acids

Foods Rich In Omega 3

Side Effects of Omega 3-6-9

Omega-3

Omega-6

Omega-9

Foods High in Omega 3, 6 & 9

Omega-3 Fatty Acids

Omega-6 Fatty Acids

Omega-9 Fatty Acids

References