You must have seen people supplementing Omega 3-6-9 in their diet. In this article, we'll first have a comprehensive look at what these fatty acids are and then we will decide if you actually need to take them as a supplement or not.Omega 3 Fatty Acids
Omega 3 fatty acids are essential fatty acids meaning that your body cannot make them by itself and you need to consume it in your diet. The Three most common types of omega 3 are EPA (Eicosapentaenoic acid), DHA(Docosahexaenoic acid) and Alpha-linolenic acid (ALA). Omega-3's are a crucial part of human cell membranes and have a number of other important functions, including:
â Increasing good cholesterol which improves heart health by reducing triglycerides and blood pressure.
â Omega 3's reduce symptoms of psychotic disorders which improve mental health and reduces symptoms of depression.
â Consumption of Omega 3's decreases Liver Fat and helps in weight management.
â They improve bone density and helps your body to fight against inflammation.
© Getty Images
Unfortunately, an average adult's diet lacks in omega 3's. This has also contributed to a rise in various ailments like obesity, diabetes and heart disease in the past decade or two. Good source of omega 3 include, fish, chia seeds, walnuts, flaxseeds etc.Omega 6 Fatty Acids
Omega 6 Fatty acids are also essential therefore you need to consume them from your natural diet. These fats are primarily used by the body for energy. Linoleic acid is the most common type of omega 6 fatty acid. Though omega 6's are essential, our diet normally consists of more omega 6's than required.
The recommended ratio of Omega 3 to Omega 6 is 4:1, while our diet exceeds this ratio manifolds. Since the majority of foods items are cooked in Oils like soyabean oil or sunflower oil, Indians receive more than what is required of this fatty acid. Other sources like Mayonnaise, cashews and walnuts also contain omega 6, therefore there is hardly any individual who does not get enough of this omega acid from his diet.Omega 9 Fatty Acids
© Getty Images
Omega 9 is non-essential fatty acid meaning your body is capable of producing it by itself. Since they are non-essential there is no adequate intake recommendation for them. Omega 9 are the most abundant fats in the human body. Studies show that consumption of high monounsaturated fats like omega 9, instead of other types of fats could reduce triglycerides levels and bad cholesterol (LDL). Sources of omega 9 are Olive Oil, Cashews, Almonds, Avocado, Peanuts, and Walnuts etc.Do You Really Need To Supplement Them?
With the above information, it is quite clear that there's hardly any need to supplement Omega 6 and Omega 9. You just need to supplement Omega 3, that too if you are not able to complete the intake through natural foods. You should always try to consume the fatty acids in the right balance to maintain a healthy life balance.