You’ve probably heard the terms “fatty acid” and “omega 3″ before, but do you know what a fatty acid is or why your body needs it? What about the different types of fatty acids, what foods you can naturally find them in and how much your body needs to live a long, healthy life?
Fatty acids are important for all systems of the body to function normally, including your skin, respiratory system, circulatory system, brain and organs. There are two fatty acids, termed essential fatty acids (EFA) that your body does not produce on its own. EFAs have to be ingested.
The two essential fatty acids that the human body cannot produce are the omega-3 fatty acid and omega-6 fatty acid, which are important for brain development, immune system function and blood pressure regulation.
What is Omega-3 Fatty Acid?
Omega-3 fatty acid (Alpha-linolenic acid) is an essential fatty acid that plays an important role in brain function and may aid in the prevention of cardiovascular disease. The American Heart Association recommends a diet in which fatty fish, like salmon, herring, sardines and tuna are consumed at least twice a week.
While these foods are high in omega-3 fatty acid, I personally do not agree with this recommendation as fish is contaminated and may be high in mercury, which can have detrimental health effects. Plus, I believe a raw food diet consisting of little to no meat is better for the human body.
Health Benefits of Omega-3 Fatty Acid
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What is Omega-6 Fatty Acid?
Omega-6 fatty acid (Linoleic Acid) combined with omega-3 fatty acid produces many of the health benefits described above, but the trickiest part about playing the fatty acid game is that it is best to eat them in the right amounts.
You should be eating about twice as much omega-6 as omega-3, so that your omega-6 to omega-3 ratio is 2:1, but in today’s world of fast food, frozen entrees, and high calorie snacks, it is not uncommon for most people to actually be getting about 15 times more omega-6 than omega-3. Washington DC’s center for Genetics, Nutrition and Health suggest that eating omega-6 and omega-3 in the wrong proportions may actually negate the health benefits.
The best sources of omega-6 are seeds, nuts and grains and green leafy vegetables, like lettuce, broccoli, purslane and kale, and in certain raw vegetable oils. Care should be taken to use raw cold pressed vegetable oils because cooking destroys the benefits of the fatty acids.
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What is Omega-9 Fatty Acid?
Omega-9, or monounsaturated oleic and stearic acid, is a non essential fatty acid produced naturally by the body whenever there is enough of either Omega 3 and 6 essential fatty acids.
However, if you do not have enough omega 3 and omega 6, then you must get omega 9 from your diet.
This fatty acid plays a role in preventing heart disease by lowering cholesterol levels. Other benefits of omega 9 are that it reduces hardening of the arteries and improves immune function.
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What is EPA and DHA?
Within the body omega-3 fatty acids are converted to DHA and EPA (docosahexaenoic acid and eicosapentaenoic acid, respectively). DHA and EPA are highly unsaturated fats that play very important roles in the vision development and brain function of infants.
One study found significantly lower amounts of EPA in the cells of patients who had attempted suicide, suggesting that omega-3 fatty acids may actually play a role in suicide prevention. A lack of DHA has been associated with Alzheimer disease, attention disorders, phenylketonuria, cystic fibrosis and other diseases. Blue green algae is a good source of EPA and DHA.
Related Blogposts About Nutrition:
- The Health Benefits of Peppers
- The Health Benefits of Coconut Oil
- The Health Benefits of Pomegranates
February 2nd, 2012 at 8:03 am
dear sir, my body weight is 98 kgs age 49years and my bp is 170\100 i am taking bp tablets once a day i want to reduce my weight can this omega 369 will reduse my weight without any side effects i am in india at chennai city where can i get this tablets please reply with detail reports price of tablets with regards A solomon
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December 20th, 2011 at 8:10 pm
I would definitely NOT take this with a grain of salt seeing as sodium chloride is VERY BAD FOR YOU!
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December 1st, 2011 at 12:17 am
Little or no meat in your diet indeed! Get a clue. Look in the mirror. Your body was designed with a clear purpose. The mere presence of canine teeth are a dead give away. WE ARE NATURAL PREDATORS PEOPLE. STOP BEING CRYBABIES ABOUT IT, GROW UP AND DEAL WITH IT. Predators eat meat. All the nonsense going around about what meat does to you that is detrimental is blown out of the water when you see how incredibly healthy people are on the Atkins Diet. OMG, did I say Atkins was a good thing? Yes! I went on it for 12 months. I lost over 62 pounds. My blood pressure dropped to the mid-range of normal. My sleep patterns are better. Even my cholesterol looks way better. My HDL (the good cholesterol) is 62. 31 is good. 62 is awesome. We are carnivores people. When we got away from that and began to consume tons of carbs and processed sugars our bodies made us pay for the mistake. Get back to nature. Embrace your inner carnivore. Your body will thank you. Mine did. I am 49 and my Framington Assessment is 4!
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Anthony replied on December 7th, 2011:
Wow… obviously you have never done research on cancer or it’s causes . I have seen my share of deaths in result of the quote on quote “Atkins diet due to meat and it’s reliance as viable protien. Atkins diet is great, but show me where he states meat as a necessary or healthy?
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November 16th, 2011 at 9:54 pm
Throw out your salad dressings peanut butter to much omega 6s.This interferes with omega 3s.
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June 14th, 2011 at 11:23 pm
PS- YES, fatty acids are extremely beneficial and aid in numerous bodily functions (which is why fish consumption is highly recommended) . Even so, I would take what is written on this website with a grain of salt after reading “Dr. Groups” statement. The guy is a chiropractor, which doesn’t make him an expert in anything besides back-bones and giving people adjustments. Move onto a different website. ENOUGH SAID.
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June 14th, 2011 at 11:00 pm
The so-called doctor that wrote this article is either misinformed or is just plain stupid. As research has shown the risk of consuming wild caught fish is far outweighed by the benefits of eating fish. Unless you are pregnant, or plan on giving birth in the near future do not worry about the mercury levels in fish because the benefits of fish consumption are far more beneficial than detrimental to the human body. Numerous scientific studies concur with this and the EPA and FDA are now actually recommending people to eat more fish. Also, this “Doctor” stated that a raw food diet is better for the human body. THIS IS NONSENSE! I was lucky enough to sit in on a lecture by Harvard anthropologist Dr. Richard Wrangham who showed (through years of research) that a raw food diet can be severely damaging to the body. For people, a sustained diet of raw foods can lead to infertility, extreme weight loss, low energy and eventually organ failure. We as humans were made to eat food that is cooked! Don’t listen to this article because, well, anyone can write anything they want on the internet, and claim to be whatever they wish. DON’T BELIEVE EVERYTHING YOU READ!
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Mike L. replied on October 30th, 2011:
I can agree with a lot of info that you are stating but what are your credentials to back up this fact?
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April 7th, 2011 at 4:29 pm
Chia seed is also a very good source of omega-3 as well as omega-6. The seed is much more versatile than the oil in the number of ways it can be used plus the seed is much easier to find.
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February 9th, 2011 at 5:54 pm
Have you ever considered getting the 3,6,9,11 omegas from Emu’s? Trust me this is better than one stop shopping! You cannot find 4 omegas in one species in the world. Not only does the emu oils help with brain development but it also produces callogen.
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January 9th, 2011 at 1:03 pm
I like a supplement that supplies essential fatty acids in an ideal ratio of omega 3-6-9. There are several different quality brands.
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November 4th, 2010 at 8:38 am
Omega 3 fatty acids are the most beneficial oils a person can consume, either as supplements or from fish. I just can’t speak highly enough about them.
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August 17th, 2010 at 11:01 pm
Excellent article! Well-written, direct and to the point. Many authors out there are trying to relay the same info, but only cause confusion and doubt. I’ve shared this info with my friends and relatives in South America Thanks!
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July 7th, 2010 at 11:14 am
Whoa, you’re kidding right?? Canola oil is horrible for you and NOT a good source of omega-3! Cooking oils aren’t really a great way to get omega-3, except maybe macadamia nut oil.
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April 20th, 2010 at 3:49 am
I am a diabetic .The reading after two hours of eating food is around 127 mg/dl. I take one pill a day of Omega 3,6,9 Capsules,and eat tuna too.I take 3 times a day metformin HCL BP 500MG .Is it Wrong to do so.
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December 31st, 2009 at 11:29 am
Outstanding article. The benefits of omegas cannot be overemphasized, and it’s important to note that we do not produce 3 and 6 ourselves. We believe in EFAs! Come see our selection and chia seed online at theorganicaffair.com.
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November 9th, 2009 at 5:29 pm
Great article…I, for one, can attest to the power of the Omega3′s that are present in Chia (specifically Mila)
Within a week of using Mila, aches and pains diminished and my energy level was awesome. Within approx. 4 months, my cholesterol came down approx 30 points.
I hear alot of talk about seafood and flax but there is only one food that is giving 3g of Omega 3 per serving and the best ratio of 3′s to 6′s.
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October 30th, 2009 at 6:25 am
Omega 3 fatty acids have lot of benefits. They are most essential for a healthy body and especially recommended for persons suffering from heart diseases. The main source of omega 3 fatty acids are fish and flax seeds.
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April 24th, 2009 at 6:18 pm
Great article, very well written. Many dieters don’t realize the benefit that vitamins can have to their health.
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Carmen replied on October 3rd, 2009:
Hello,
What is the website orstore name you mentioned for the omega 369
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April 16th, 2009 at 3:35 am
Hi Dr Group,
Traditional Chinese Physicians would disagree with the raw food with little meat diet concept as it is considered too ‘cold’ for the body, especially for those with very ‘yin’ constitution. People who are very yin typically experience weakness, tiredness and feel cold easily.
While I believe many people have thrived on such diets it is not for everybody.
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March 30th, 2009 at 6:12 pm
Hello Dr. Group,
This is off-topic but I am doing an oral presentation for school and would like to know your opinion on the use of tanning beds as a substitute for natural sunlight in areas that are overcast, like MI. If so may I reference you as well.
Thank You.
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bastiaan swager replied on April 5th, 2009:
I saw a video interview with Dr Mercola on http://www.consciousmedianetwork.com where he talks about using tanning beds to supply Vitamin D successfully to the human body. You can check out his interview and research there (for free)…
Many blessings & Amazing health,
Bastiaan, Amsterdam (NL)
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