Omega 3 and 6 are good types of fats, present in fish like salmon, sardines or tuna and dried fruits like nuts, almonds or cashews, for example. They are very important for improving the immune system, lowering cholesterol and triglycerides and increasing learning and memory.
Omega 9, on the other hand, are not essential because they are produced by the body, but the good relationship between these three types of fat ensures that the body remains healthy, preventing diseases such as cancer, Alzheimer's or depression, for example.
Thus, to maintain adequate levels of omegas 3, 6 and 9 and their health benefits, supplementation may be a good option, especially for those who do not eat fish at least twice a week or for vegetarians.
Watch the following video and get to know the fish richest in omega 3:
Benefits of omegas
Eating a diet rich in omegas 3, 6 and 9 guarantees good development of the brain, the central nervous system and even the maintenance of eye health, in addition to improving the flexibility of the vessels, preventing strokes. Specifically, each type of omega has the following benefits:
- Omegas 3: found especially in cold water fish such as salmon, identified as fatty acids EPA, ALA and DHA, have an anti-inflammatory function and therefore help to relieve joint pain, in addition to preventing fat in the blood from hardening and cause a heart attack or stroke. A diet rich in omega 3 can also treat and even prevent depression. Omegas 6: identified with the acronyms AL and AA, they are present in vegetable fats such as nuts or peanuts. They are very important in lowering blood pressure and cholesterol, contributing to increase good cholesterol, which is HDL. In addition to all this, it also improves immunity. Omega 9 - present in foods such as olive oil or almond, this fat is important for regulating body temperature, producing sex hormones such as estrogen and progesterone, and contributing to the increase in the absorption of vitamins A, D, E and K on body. It is a type of fat produced in the body from the intake of omega 3 and omega 6.
Although they are fats from different sources, and with specific functions, it is the good relationship between them that guarantees their role in improving health.
Foods rich in omega 3, 6 and 9
To increase the amount of these nutrients in the organism, in addition to supplementation, eating more omega 3, 6 and 9 foods is essential. Find out which foods are rich in each type of omega in the table below:
| Omega 3 | Omega 6 | Omega 9 |
| Trout | Cashew nut | Sunflower seeds |
| Mussels | Grape seed | Hazelnut |
| Sardine | Peanut | Macadamia |
| Flax seeds | Poppy oil | Soy oil |
| Cod liver oil | Corn oil | Olive oil |
| Nuts | Nuts | Avocado oil |
| Chia seeds | Cotton oil | Almond |
| Salmon oil | Soy oil | Nuts |
| Herring | Sunflower oil | Mustard oil |
| Tuna fish | Sunflower seeds | Avocado |
| White fish | Hazelnut |
When the consumption of foods rich in omega 6 is much higher than what is recommended, it can lead to an increased risk of diabetes and cardiovascular diseases, and it is advisable to eat more omega 3 for balance.
When to take supplement
Supplements containing omega 3, 6 and 9 can be taken by anyone, however, the dose of each omega depends on your nutritional needs or deficiencies, the type of food you eat or even the type of disease in question.
Watch the following video and see the benefits of taking omega 3 in pregnancy and childhood:
Some of the main adverse effects of consuming omega 3, 6 and 9 may occur due to taking more than the recommended daily dose and may include headache, abdominal pain, feeling sick, diarrhea and increased inflammatory processes. In addition, these supplements can taste unpleasant to fish, can cause bad breath, poor digestion, nausea, loose stools and rash.
