We hear a lot about how Omega 3, 6 and 9 oils are so beneficial for us; but it does get confusing.
In general, all of these are important for proper fat balance in the body. They are equally needed for development of prostaglandins, for reproduction control, inflammation reactions, immunity, joints and all cell communication in the body.
To explain prostaglandins: they are natural chemicals made at sites of tissue damage or infections in your body. They play a major role in controlling and resolving inflammation.
The Breakdown of Omega’s
Omegas 3’s are most important because many people are short in amounts of 3’s. They are powerful, helping reduce body’s substances that cause blood vessels to tighten, elevate your blood pressure and increase risk of blood clots.
In the Journal of Human Hypertension, a published study, researchers found a direct link between omega 3 consumption and lowered blood pressure.
Two servings of fish per week give you a good dose of Omega 3. It is the usual recommendation for those with any heart conditions, brain and nervous system disorders and immune or joint problems.
Buy fish species that are lower in mercury like herring, wild salmon, shrimp, cod, scallops, anchovies, halibut, oysters, sardines or trout.
Or find an Omega fish supplement that is an adequate substitute, high in Omega 3, mercury free and does not taste fishy.
Omegas 3’s are also high in essential fatty acids EPA, DHA and ALA the compounds that besides those already mentioned above:
-Decrease cholesterol and triglycerides
- Fights blood clots and clogged arteries
-Protects against cancer growth
- Critical for vision and retinal function
-Stabilize those with depression
- Helps brain function, great for those with ADD or ADHD
More Omega 3 Products
Flaxseeds or flaxseed oil are used topically or as ground flaxseed added into smoothies.
Hemp seeds or hempseed oil can be used as a food or as massage oil for skin or hair.
Coconut oils are great for skin, cooking or baking.
Pumpkin seeds or pumpkin seed oil is good for skin and seeds are great snacks. Also good for men with prostate issues.
Avocados or avocado oil is a great food source, it can be used for cooking. Some recommend it for massage and skin therapy.
Olive oils, which I am sure everyone has heard about, works well to cook with, in salads, and even as a topical treatment.
Try your hand at how you like to use these oils, some are lighter like avocado, others have better flavors….but they all have great Omega essential fatty acids.
Omega 6 fatty acids are needed for immune system to increase your T cells, kidney function, tumor protection and hormone production.
These Omega 6 fatty acids are found in black currant seed/oil, borage, walnut, hemp and primrose oils or foods. Since the American diet has higher consumption of meats, dairy and oils like soy or corn, many people are already high in Omega 6.
Many of the oils used in this category are from processed foods. We need to get a better ratio of Omega 3 to 6.
So to get a better ratio of Omega 3 to Omega 6 it may be better to try the Mediterranean diet. Or decrease use of packaged or processed foods and increase your intake of Omega 3 foods.
Omega 9 fatty acids are in olive oils and are credited for reducing inflammation and vaso –constriction. They are not essential but support proper activity of Omega 3 and 6 in the body.
References:
https://www.drweil.com/vitamins-supplements-herbs/vitamins/balancing-omega-3-and-omega-6/
Cindy Burrows, B.S., M.T., Herbalist and a Nutrition and Wellness Consultant help individuals with health programs to improve life and happiness. Cindy is a true believer in eating healthy greens and herbs to prevent illness and disease. She is a writer, speaker and owner of several businesses.