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Society, over the last 20 years, has become more and more concerned about what they put into their bodies and their over - all health. With so many information channels these days, it is difficult to distinguish what is really important and what is not. Should I be taking vitamin supplements, fish oils, omega 3,6 and 9 on a daily basis? I live a very healthy lifestyle. I do not eat junk food, except for the occasional chocolate bar, I exercise 4 times a week, and try eating a balanced healthy diet. So, am I ok? Do I have to take anything above that or am I healthy enough? I have decided to find out more about fatty acids and essential fatty acids, and whether or not I should be adding them into my daily diet. What are essential fatty acids? Fatty acids are what all fat is made up from and are either saturated or unsaturated and are important sources for fuel for muscular contraction and general metabolism. Fatty acids that are required by the human body but cannot be made in enough quantity from other substrates are called essential fatty acids. Our bodies cannot make essential fatty acids on their own, so they must come from our diets. Most importantly, omega 3 and omega 6 (two of the most important essential fatty acids) are found in every membrane of every cell in our body. Omega 3 Omega – 3 fatty acids are the most important of the three and are most commonly found in marine and plant oils. They tend to suppress inflammation, which is the cause for many degenerative diseases such as heart disease, hypertension, diabetes and Alzheimer’s. They do this by countering the pro – inflammatory effects of omega-6’s. Omega -3 can be found in the following food sources: - Flaxseed
- Walnuts
- Canola oil
- Eggs
- Pumpkin seeds
- Seafood (tuna, salmon and halibut to name a few)
It is important to note that one should not take more than 3 grams daily, due to an increased risk of bleeding, even in people with no history of bleeding disorders. Omega 6 Omega 6 essential fatty acids play a crucial role in brain function, as well as normal growth and development. They also help stimulate skin and hair growth, main bone health, maintain the reproductive system and help in the regulation of your metabolism. It is important to note that a healthy diet contains a balance of omega 3 and omega 6 fatty acids. Some medical research suggests that excessive levels of Omega – 6 may increase the probability of a number of diseases, such as increasing the likelihood of postmenopausal women developing breast cancer. Omega 6 can be found in the following food sources: - Borage Oil
- Eggs
- Corn oil
- Canola oil
- Soybean
- Sunflower oil
- Evening primrose oil (EPO)
It is also important to note that the average diet provides sufficient omega-6 fatty acids, so supplementation is not usually necessary unless you are treating a specific condition, such as psoriasis, diabetes or eczema. Omega 9 Omega 9, just like Omega 3 and 6, is only produced in small amounts by the human body, and must therefore come from our diets. However, what makes Omega 9 different from Omega 3 and 6, is that if the body is low on either Omega 3 or 6, the body cannot produce enough omega-9. In this instance, omega-9 transforms into an essential fatty acid because of the body’s inability to produce it. Unlike omega-3 and 6, omega-9 plays a much smaller role on the body. It has a positive health effect on the lowering of cholesterol levels and promotes healthy inflammation responses within your body. Omega 9 can be found in the following food sources: - Olive oil
- Olives
- Nuts (peanuts, almonds, macadamia, pecans, cashews and pistachio)
- Avocado
- Sesame oil
One or two tablespoons of extra virgin olive oil per day provide enough omega-9 for adults. It is not difficult to add essential fatty acids into your current diet. All it takes is a conscious effort on your part to do so. Rosanne Kruger prides herself in living a healthy lifestyle and has a keen interest in health related topics such as omega 369 and Patrick Holford health products.
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