Omega 3, 6, & 9

Essential Fatty Acids

Fats are the most concentrated source of energy in foods. They belong to a group of substances called lipids and come in liquid or solid form.

All fats are combinations of saturated and unsaturated fatty acids. Fats can be called very saturated or very unsaturated depending on their proportions.

Fat, along with protein and carbohydrates, are the three nutrients that supply calories to the body. Fat provides 9 calories per gram, more than twice the number provided by carbohydrates or protein.

Fat is essential for the proper functioning of the body.

They provide the "essential" fatty acids, which are not made by the body and must be obtained from food.

Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants.

Fatty acids also provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions.

Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body.

They are also an important energy source. When the body has used up the calories from carbohydrate, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat.

Healthy skin and hair are maintained by fat, which helps in the absorption, and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.

Unfortunately the modern diet of most Americans is made up of the "bad" fats, know as Saturated, Trans Fatty Acids, Hydrogenated or Partially Hydrogenated fats. These all may contribute to high LDL cholesterol levels, associated with coronary disease.

Conversely, a recent large scale study of low-fat diet on the health of women conclusively proved that such a diet had no effect one way or the other on the development of heart disease, stroke or cancer.

Further too little fat can do as much harm as too much. Without enough fat, the body can’t repair itself and we look older than our years. Fat is necessary for smooth skin and healthy hair.

The Essential Fatty Acids - Omega 3 and Omega 6

Omega 6 fats are needed, but we tend to consume too much of them.

They are found in eggs, poultry, cereals, vegetable oils, baked goods and margarines. They support healthy skin, lower cholesterol and help the blood clot.

Omega 3 fats are found in fish, especially tuna, salmon (especially wild Alaskan red salmon), lake trout and herring.

For those of us who won’t eat fish, flax seed, spinach, broccoli, walnuts, kidney beans, cauliflower and cantaloupe are excellent sources.

Many health benefits have been attributed to Omega 3 fats. They reduce the risk of heart disease and stroke, reduce hypertension, depression and joint pain. They boost the immune system and aid in the healing of some skin diseases.

The trick is to keep the balance between Omega 3 and Omega 6 fats correct.

There are different estimates that range from 2 to 4 parts Omega 3’s to each part of Omega 6. The main point is that we should lower Omega 6 consumption while taking in more Omega 3.

Health experts recommend eating 3 or 4 ounces of fish at least twice a week. Dr. Nicholas Perricone, the antiaging researcher, recommends at least one fish meal a day.

Another way to keep cholesterol in check is to substitute Olive Oil, a monosaturated fat, for vegetable oils containing Omega 6 fats.

Olive oil, also know as Omega 9, is not an essential fatty acid, but provides many health benefits by itself.

In the Perricone Prescription, Dr. Perricone lists the following benefits from olive oil consumption:

• Increases the skin’s ability to maintain moisture
• Evens out color, increases radiance when applied topically
• Decreases LDL cholesterol
• Increases HDL cholesterol
• Helps intestinal absorption of nutrients
• Helps gallbladder activity
• Lowers blood pressure
• Decreases gastric acid secretion in ulcers
• Lowers the probability of gallstones
• Stimulates pancreas secretion
• Aids bone development in children (infants and young children should never be on a low fat or fat free diet)
• Prevents osteoporosis
• Lowers glucose levels in diabetics
• Reduces risks of prostate and breast cancer
• Prevents water retention
• Prevents tumor growth

While most experts think you should obtain Omega 3’s through diet, especially by eating more fish, you can also increase essential fatty acid levels by taking supplements. Puritan's Pride Omega 3 Fish Oils provides an ample supply of Omega 3.

Flora's Flax Omega 3 Softgels contain a combination of fish oil, flax seed oil and borage oil, another source rich in Omega 3’s.

You can order wild, hook and line caught, pacific salmon.

For a healthier body and a more radiant skin, you should consider adding more Omega 3’s and Omega 9 to your diet.

This article is for information only. It does not purport to offer medical advice.