Omega 3,6 & 9 fatty acids

Omega 3,6 & 9 Fatty AcidsOmega-3 and omega-6 fatty acids are PUFAs and omega-9 fatty acids are usually MUFAs. The omega numbers simply reference how many carbons away from the methyl end of the fatty acid chain that the first carbon-carbon double bond appears. If the double bond is three carbons away, it's called an omega-3 fatty acid.,

1. Madugula Mahender Product Manager Besiara Pharmaceuticals Hyderabad

2. Omega fatty acids https://www.healthline.com/nutrition/omega-3-6-9-overview#section5

3. Omega-3, omega-6 and omega-9 fatty acids are all important dietary fats.

4. An imbalance may contribute to a number of chronic diseases.

5. What Are Omega-3 Fatty Acids?

6. The term "polyunsaturated" refers to their chemical structure, as "poly" means many and "unsaturated" refers to double bonds. Together they mean that omega-3 fatty acids have many double bonds.

7. Omega-3 fatty acids type of fat your body can't make

8. Since the human body can't produce omega-3s, these fats are referred to as "essential fats," meaning that you have to get them from your diet.

9. The World Health Organization (WHO) recommends eating at least two portions of oily fish per week, which is rich in the omega-3s EPA and DHA).

10. There are many  types of omega-3 fats, which differ based on their chemical shape and size. Here are the three most common: Eicosapentaenoic acid (EPA) Docosahexaenoic acid (DHA) Alpha-linolenic acid (ALA)

11. Improving heart health Omega-3 fatty acids can increase "good" HDL cholesterol. They can also reduce triglycerides and the formation of arterial plaques.

12. Supporting mental health Taking omega-3s can reduce symptoms of depression, schizophrenia and bipolar disorder. It can also reduce the risk of psychotic disorders for those who are at risk

13. Reducing weight and waist size:   Omega-3 fats play an important role in weight management and can help reduce waist circumference

14. Supporting infant brain development Omega-3s are extremely important for brain development

15. Fighting inflammation:  Omega-3 fats are anti-inflammatory, meaning they can reduce the inflammation in your body that can contribute to a number of chronic diseases

16. Preventing dementia:  People who eat more fish, which is high in omega-3 fats, tend to have a slower decline in brain function in old age. Omega-3s may also help improve memory in older people

17. Promoting bone health:  People with higher omega-3 intake and blood levels tend to have better bone mineral density

18. Preventing asthma:   Omega-3 intake can help reduce symptoms of asthma, especially in early life

19. What Are Omega-6 Fatty Acids?

20. Like omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fatty acids. The only difference is that the last double bond is six carbons from the omega end of the fatty acid molecule.

21. Omega-6 fatty acids are also essential, so you need to obtain them from your diet

22. The recommended  ratio of omega-6 to omega-3 fatty acids .  in the diet is 4:1 or less. However, the Western diet has a ratio between 10:1 and 50:1.

23. Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in certain oils, such as evening primrose oil and borage oil. When consumed, much of it is converted to another fatty acid called dihomo -gamma-linolenic acid (DGLA

24. One study showed that taking a high dose of GLA supplements significantly reduced a number of symptoms of rheumatoid arthritis.

25. What Are Omega-9 Fatty Acids?

26. Omega-9 fatty acids are monounsaturated, meaning they only have one double bond.

27. Omega-9 fatty acids aren't strictly "essential," meaning they can be produced by the body. In fact, omega-9 fats are the most abundant fats in most cells in the body.

28. One large study found that high-monounsaturated fat diets could reduce plasma triglycerides by 19% and "bad" very-low-density-lipoprotein (VLDL) cholesterol by 22% in patients with diabetes Am J Clin Nutr.  1998 Mar;67(3 Suppl):577S-582S. doi: 10.1093/ajcn/67.3.577S.

29. Another study found that feeding mice diets high in monounsaturated fat improved  insulin sensitivity  and decreased inflammation  Diabetes.  2015 Jun;64(6):2116-28. doi: 10.2337/db14-1098. Epub 2015 Jan 27.

30. The same study found that humans who ate high-monounsaturated fat diets had less inflammation and better insulin sensitivity than those who ate diets high in saturated fat Diabetes.  2015 Jun;64(6):2116-28. doi: 10.2337/db14-1098. Epub 2015 Jan 27.

31. Which Foods Contain These Fats?

32. However, you can also  obtain these omega-3s  from other marine sources, such as algal oils. ALA, on the other hand, is mainly obtained from nuts and seeds.

33. There are no official standards for  daily omega-3 intake , but various organizations offer guidelines. According to the Food and Nutrition Board of the US Institute of Medicine, the adequate intake of omega-3s per day is 1.6 grams for men and 1.1 grams for women, for adults 19 years and over. https://www.nutri-facts.org/en_US/nutrients/essential-fatty-acids/essential-fatty-acids/intake-recommendations.html

34. Here are the amounts and types of omega-3s in one serving of the following foods: Salmon:  4.0 grams EPA and DHA Mackerel:  3.0 grams EPA and DHA Sardines:  2.2 grams EPA and DHA Anchovies:  1.0 grams EPA and DHA Chia seeds:  4.9 grams ALA Walnuts:  2.5 grams ALA Flaxseeds:  2.3 grams ALA

35. Foods High in Omega-6 Fats

36. Omega-6 fats are found in large amounts in refined vegetable oils and foods cooked in vegetable oils.

37. Nuts and seeds also contain significant amounts of omega-6 fatty acids.

38. According to the Food and Nutrition Board of the US Institute of Medicine, the adequate intake of omega-6s per day is 17 grams for men and 12 grams for women, for adults from 19–50 years old https://www.nutri-facts.org/en_US/nutrients/essential-fatty-acids/essential-fatty-acids/intake-recommendations.html

39. Here are the amounts of omega-6s in 100 grams (3.5 oz) of the following foods: Soybean oil:  50 grams Corn oil:  49 grams Mayonnaise:  39 grams Walnuts:  37 grams Sunflower seeds:  34 grams Almonds:  12 grams Cashew nuts:  8 grams

40. Foods High in Omega-9 Fats

41. Omega-9 fats are also common in vegetable and seed oils, as well as nuts and seeds. There are no adequate intake recommendations for omega-9s, since they are non-essential.

42. Here are the amounts of omega-9s in 100 grams of the following foods: Olive oil:  83 grams Cashew nut oil:  73 grams Almond oil:  70 grams Avocado oil:  60 grams Peanut oil:  47 grams Almonds:  30 grams Cashews:  24 grams Walnuts:  9 grams

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