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Should I Take Omega-3-6-9 Dietary Supplements or Not?


  • Should I Take Omega-3-6-9 Dietary Supplements or Not?

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    Should we eat foods rich in omega-3, omega-6, and omega-9 fatty acids and take omega-3-6-9 supplements?

    Only a person cut off from the outside world has not heard about the benefits of polyunsaturated fatty acids. Health-conscious people try to consume these acids as much as possible, sometimes even in preparations.

    Unscrupulous manufacturers often play with our best intentions.

    What are unsaturated fatty acids and why are they needed?

    There are three types of unsaturated fatty acids: polyunsaturated omega-3 and omega-6, and omega-9 can be either monounsaturated or polyunsaturated.

    Our body does not produce omega-3 and omega-6 fatty acids on its own, while they are extremely important for us!
    • Studies show that omega-3s improve brain function, prevent cardiovascular pathologies, and reduce the risk of developing cancer.
    • Omega-6 fatty acids are essential for the construction of nerve cells, normal functioning of the immune system, normal cholesterol metabolism, and healthy skin and hair.
    • Omega-9 fatty acids are beneficial for our health. But in principle, the body can function without them without any serious problems.

    What foods contain omega-3-6-9?

    There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

    ALA is found in plant foods such as spinach, lettuce, broccoli, kale, algae, walnuts, chia seeds, flax, and hemp. EPA and DHA are found in fatty seafood: salmon, herring, mackerel, shrimp.

    Provided that this seafood was grown in the wild. If the fish was fed with a grain feed, the amount of omega-3 in it decreases, and the amount of omega-6 increases.

    Relatively speaking, omega-3 is found initially in the "grass", and omega-6 in the grain. Remember this, it will be useful for us to further understand the situation.

    Omega-6 fatty acids are found mainly in seeds and, accordingly, in vegetable oils from them (for example, in sunflower) and cereals. They are also found in eggs, poultry, and meat (especially if this “meat” is not grass-fed, but grain-fed).

    The main sources of omega-9 are avocados, almonds, and olive oil.

    What is the correct proportion of omega-3-6-9?

    Our diet, alas, does not consist of broccoli with salmon, but of a cutlet in sunflower oil with a side dish and bread in addition. It turns out that omega-6 is supplied to us in excess, and omega-3 is in short supply.

    The ratio of omega-3 to omega-6 in our diets is 1:15. And sometimes even 1:40! It is not surprising, because if a person does not think about health at all, then their food is a large amount of dough, semi-finished products such as sausages or dumplings, with meat that is clearly not grown on free feed, side dishes made from grain or pasta.

    A lot of frying in sunflower oil. No salad. And they don't make sausages from sea fish.

    Meanwhile, research shows that the ideal ratio of omega-3 to omega-6 fatty acids in the diet should be 1: 4 or even 1: 2! It is in this proportion that the risk of cardiovascular and oncological diseases is minimal.

    And all because in excess of omega-6s they have a pro-inflammatory effect, that is, they contribute to damage to the walls of blood vessels, the development of oncology, and lead to a violation of the immune system.

    Let's sum up
    • Taking a complex preparation containing omega 3-6-9 fatty acids makes sense only for those people who do not eat anything at all! For example, they are on an extremely low-fat diet and do not get fat with conditionally carbohydrate and protein foods. That is, very few of us can use such a drug.
    • It is useful to include in the diet oily sea fish - a source of omega-3 fatty acids. Omega-3 supplementation has tremendous health benefits if you consume little of it. Foods containing omega-9 are good to eat if only to reduce the amount of omega-6 in the diet. Replace sunflower oil with olive oil.
    • There is no point in taking omega-9 supplements.
    • The amount of omega-6 in the diet should be reduced. Avoid vegetable oils: sunflower, flaxseed, walnut and grape seed, etc., try to buy wild fish and grass-fed meat.

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