Omega 3 6 9 Fatty Acids

This article provides an overview of omega 3 6 and 9 fatty acids.

Omega 3 fatty acids:

Omega 3 fats are essential polyunsaturated fatty acids - essential, because they can't be produced by the body and have to be provided from external sources.

Below are the 3 most important omega 3 fats:

* Alpha linolenic acid (ALA)
* Eicosapentaenoic acid (EPA)
* Docosahexaenoic acid (DHA)

More information on omega 3's can be found in other articles on this site.

Omega 6 fatty acids:

Omega 6 signifies that the first double bond in the carbon backbone of the fatty acid, occurs in the sixth carbon-carbon bond - counting from the end opposite the acid group. Linoleic acid, which is an essential fatty acid, is the shortest chain omega 6 fatty.

The biological effects of omega 6 fatty acids are largely mediated by their interactions with omega 3 fats.

Below is a list of some dietary sources of omega 6:

* Most vegetable oils
* Cereals
* Eggs
* Whole grain bread
* Baked goods

Ideally, the ratio of omega 6 to omega 3 fats in your nutrition should be ~ 3:1 - 5:1. However, in typical western diet, this ratio is more likely around 20:1 and even as high as 50:1. Research has shown, that an excess of omega 6's and a lack of omega 3's can increase the probability of a number of diseases.

Omega 9 fatty acids:

Omega 9 fatty acids are monounsaturated fatty acids which have a C=C double bond in the omega 9 position. Some omega 9 fats are commonly found in animal fat and vegetable oil.

The 2 most common omega 9 fats are:

Oleic acid: A main component of olive oil and other monounsaturated fats.
Erucic acid: Found in rapeseed, mustard seed and wallflower seed.

Omega 9 fatty acids don't belong to the group of essential fats. The body can produce them from unsaturated fats.

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