Omega 3-6-9 fatty Acids:Benefits, Side-Effects and Dosage
Introduction to Omega fatty acids
Omega fatty acids are the essential biochemical that our body needs for normal functioning.
Fatty acids are produced by the breakdown of fats that are present in our body and the fat we get from the food in our diet.
Usually, fatty acids are the long chain of carbon and hydrogen atoms. Fatty acids are very much important for our body for energy and glucose production.
When fats are broken down, fatty acids are produced in our body and are absorbed in blood.
Fatty acids form triglycerides which are stored in adipose tissue for long term use.
There are usually 2 types of fatty acids:-
- Saturated fatty acids
- Unsaturated fatty acids
In this article we will discuss the Unsaturated fatty acids.
Further unsaturated fatty acids are classified into Monounsaturated , Polyunsaturated and Trans fatty acids.
This Monounsaturated and Polyunsaturated fatty acids are good for heart and overall health.
- Monounsaturated fatty Acids – Monounsaturated fatty acids are helpful in reducing the cholesterol levels and lowering the high blood pressure and Keeps our heart healthy.
Omega 9 example of Monounsaturated fatty Acids.
2. Polyunsaturated fatty Acids – These acids are beneficial to your heart and your brain. There are two types of Polyunsaturated fatty Acids Omega-3 and Omega-6.
3. Trans fatty acid – Unsaturated fatty acids are usually good for our health but the trans fatty acids are types of unsaturated fatty acid that raise the cholesterol level and also the blood pressure which can cause serious health issues.
Now we will discuss the benefits, side effects and daily dose of Omega 3, 6 and 9 fatty Acids.
Omega-3 fatty acids are naturally found in fatty fish such as Salmon and tuna. It is also found in coconut oil and any types of Nuts.
Omega-3 fatty acids contain two main biochemical compounds Docosahexaenoic Acid which is also known as DHA and other one is Eicosapentaenoic Acids which is known as EPA.
These two are the active ingredient in Omega-3 fatty acids that help in different health conditions.
Omega-3 fatty acid is the essential fatty acid that means our body can’t produce itself so we need to consume Omega-3 through our diet.
Health Benefits Omega-3
- Omega-3 fatty acids reduce cholesterol level and prevent coronary diseases.
- It can also reduce the inflammation that causes the heart disease , Stroke and also reduce the chance of gum infection.
- Omega-3 fatty acids help in muscle recovery and muscle building due to its anti-inflammatory properties which reduce the free radicals in our body.
- Omega-3 fatty acids protect your eyes from conditions such as dry eyes and Glaucoma which is caused due to high pressure and it damages your optic nerve which results in blindness.
- It also helps in brain functioning and improves brain health.Omega-3 fatty acids prevent from Alzheimer’s disease which damage the brain cells and prevent it from proper functioning which is the reason for mental problems.
- The DHA and EPA in omega-3 fatty acids help in proper blood flow and help in dilating blood vessels which lower the blood pressure and improve the blood circulation.
Daily Dosage and Side-Effects of Omega-3
Daily Dosage of Omega-3 (DHA & EPA) should be 250-500 mg per day.
This dosage is commonly recommended for normal health but in some medical conditions the dosage may be higher so better to consult with your doctor.
Fish oil are great for good health as it has many benefits it prevent cancer, reduce triglycerides levels and also control the heart impulse
But taking high amounts of fatty acids will have adverse effects on your health.
Side-Effects of Omega-3
1. Excess Omega-3 will increase the glucose production which will increase the blood sugar level and that is bad for anyone with diabetes.
2. It can lower your blood pressure extremely which is bad for your health.
3.Taking a higher dose of Omega-3 can cause digestion problems and acid reflux because high fat causes indigestion.
4. Excess fatty acid can cause sleep problems which is known as Insomnia.
5. Omega-3 can cause vitamin A toxicity.
Food rich in Omega-3
- Sea foods such as Algae.
- Fatty fish such as Salmon and tuna.
- Nuts such as Almond,Peanut and walnut.
- Flaxseed and Chia Seeds.
- Vegetable oils such as Soybean oil
Omega-6 is the polyunsaturated fatty acid which is very good for heart health. It is naturally found in Vegetable oils,Nuts and seeds.
Actually, Linoleic acid is the omega-6 fatty acid which our body converts to arachidonic acid(ARA).
Arachidonic acid is the long chain fatty acids which helps in repairing muscle tissue and protein synthesis
Arachidonic acid produces Eicosanoids which are signalling molecules that react with a cell-receptor to produce impulse in the cells.
Omega-6 is an essential fatty acid that we can’t produce and we need to consume from our diet.
Benefits of Omega-6
- Omega-6 fatty acids produce Eicosanoids which has good anti-inflammatory properties which help to prevent chronic heart diseases.
- Omega-6 promotes your hair growth and also keeps your skin healthy.
- Omega-6 helps in reducing the body fat levels thus helping in obesity.
- It is also observed omega-6 improves rheumatoid arthritis symptoms.
Daily dosage of Omega-6 and its Side-Effects
There is no recommended dosage for omega-6 fatty acid. As it depends on individual health.
So you must take medical advice before use.
Don’t take omega-6 supplementation without medical advice as overdose can cause serious Inflammatory disorder.
Side-Effects of Omega-6
- Higher intake of Omega-6 will affect the heart health.
- Omega-6 fatty acid overdose raises the risk of high blood pressure in Diabetic patients.
- Overdose can raise the triglycerides level which increases the chance of heart attack.
- Overdose can increase the blood clotting due to increase in pressure.
Food rich in Omega-6
2. Vegetable oils
Omega-9 fatty acids are the monounsaturated fatty acids means our body can produce its own .
But it is recommended to consume Omega-9 rich foods as it can help your body in the deficiency of omega-3 and 6 .
Oleic acids and Erucic acid are the two main Omega-9 fatty acids.
Omega-9 fatty acid helps to reduce the formation of Plaque in the wall of arteries and keep our heart healthy.
Health Benefits of Omega-9
- Omega-9 fatty acid helps diabetic patients with blood sugar level. Omega-9 fatty acids improve insulin sensitivity which enhance the use of blood glucose effectively.
- Omega-9 increases the good cholesterol and prevents the formation of plaque in the arteries wall which can cause high blood pressure or heart attack.
- Omega-9 helps in myelin production which is the protective layer around nerves present in the spinal cord and brain. Main function of Myelin is to transmit signals from cells.
- Omega-9 has good anti-aging properties which helps in skin health.
- It helps in burning stored body fat and help in obesity
- It reduce the risk of cancer and also protects our DNA
Daily dosage of Omega-9 and Its Side-effects
There is no such recommendation for omega-9 fatty acids since our body can produce them naturally.
Try to consume Omega-9 fatty acids from a variety of natural Sources.
For further information take advice from a doctor.
Side-effects of Omega-9
There is no enough evidence for side-effects of Omega-9 .
Some studies have shown overdose can increase the risk of breast cancer while another study shows it lowers the risk of breast cancer.
It lowers the blood pressure extremely when overdosed.
Food rich in Omega-9
Omega-3 fatty acid is the most essential fatty acid than omega-6 and 9. Omega-3 has most of the health benefits and truth is most diet deficit in Omega-3. Try adding omega-3 supplementation in your diet.
Most of the natural foods are rich in Omega-6 so no need to worry much. Eat variety of foods and you will get sufficient amounts.
Omega-9 is naturally produced in our body and additionally our body will get from the diet.
Trans fatty Acids are also Unsaturated fats like Monounsaturated and Polyunsaturated fats.
Trans fats are basically two types: Natural and Artificial.
Natural trans fats are produced in the stomach of animals during digestion due to presence of bacteria.
Artificial trans fats are produced by the chemical process of hydrogenation.
Hydrogenation is the chemical process used to process vegetable oils.
Trans Fats basically have no benefits to our body, they are harmful fatty acids.
Side-effects of Trans fats
It increases bad cholesterol.
It increases blood pressure
It increases the chance of type 1 Diabetes
Avoid fat foods and processed foods to avoid Trans fats.