Everything You Need To Know About Omega 3, 6 And 9 Fatty Acids
A lot of dudes know about essential amino acids but do you know about essential fatty acids? Not just the gym enthusiasts but every healthy individual is opting to supplement with essential fatty acids. However, half of the using population doesn't know why they really use them. People are still unaware of the advantages that these fatty acids have to offer. In this article, I'll detail three fatty acids- Omega 3-6 and 9.
1) Omega 3 Fatty Acids
Omega 3 fatty acids are essential fatty acids as your body cannot make them by itself. You need to consume it from your diet. The three most common types of omega 3s are EPA (Eicosapentaenoic acid), DHA (Docosahexaenoic acid) and Alpha-linolenic acid (ALA). Omega-3's are a crucial part of human cell membranes and have a number of other important functions, including:
- Increasing good cholesterol which improves heart health by reducing triglycerides and blood pressure.
- Reducing symptoms of psychotic disorders which improve mental health and reduces symptoms of depression.
- Consumption of Omega 3's decreases liver Fat and helps in weight management.
- They improve bone density and help fighting inflammation.
Unfortunately, an average adult's diet lacks omega 3's in the desired quantity which contributes to obesity, diabetes and heart diseases. Good sources of omega 3 include, fish, chia seeds, walnuts, flax seeds etc.
2) Omega 6 Fatty Acids
Omega 6 fatty acids are also essential therefore you need to consume them from your natural diet. These fats are primarily used by the body for energy. Linoleic acid is the most common type of omega 6 fatty acid. Though omega 6's are essential, our diet normally consists of more omega 6's than required. The recommended ratio of Omega 3 to Omega 6 is 4:1, while our diet exceeds this ratio manifolds. Since a majority of foods items are cooked in soyabean oil or sunflower oil, Indians receive more than what is required of this fatty acid. Other sources like Mayonnaise, cashews and walnuts also contain omega 6, therefore there is hardly any individual who does not get enough of this omega acid.
3) Omega 9 Fatty Acids
Omega 9 is a non-essential fatty acid as the body is capable of producing it by itself. Since they are non-essential, there is no adequate intake recommendation for them. Omega 9 is the most abundant fat in the human body. Studies show that consumption of high monounsaturated fats like omega 9, instead of other types of fat could reduce triglycerides levels. Sources of omega 9 are Olive Oil, Cashews, Almonds, Avocado, Peanuts, Walnuts etc.
What To Supplement And What Not To?
With the above information, it is quite clear that you need to supplement only Omega 3 fatty acids if you want to. There are supplements in the market that provide you with all three in the desired ratio, 2:1:1 for Omega 3-6-9. However, since you don't really need omega 6 and 9 in supplement form, omega 3 supplement alone is a smart choice to make.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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