{"id":562757,"date":"2020-12-08t13:05:16","date_gmt":"2020-12-08t18:05:16","guid":{"rendered":"\/\/www.digitopmedia.com\/?p=562757"},"modified":"2021-01-15t10:44:03","modified_gmt":"2021-01-15t15:44:03","slug":"the-truth-about-omega-3-omega-6-omega-9","status":"publish","type":"post","link":"\/\/www.digitopmedia.com\/the-truth-about-omega-3-omega-6-omega-9\/","title":{"rendered":"the truth about omega fatty acids: 3, 6, 9"},"content":{"rendered":"<div id=\"jump-link-container\" style=\"padding: 20px 0px;font-size:1.05em;line-height: 30px\">    <a href=\"#jump-overview\"><strong>overview<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-types\"><strong>types<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-benefits\"><strong>benefits<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-differences-between-3-6-9\"><strong>differences between 3, 6, 9<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-healthy-omega-3-6-ratio\"><strong>healthy omega 3\/6 ratio<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-improving-your-balance\"><strong>improving your balance<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-sources-of-fatty-acids\"><strong>sources of fatty acids<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-bottom-line\"><strong>bottom line<\/strong><\/a><\/div><p>perhaps you have seen, heard, or even consumed the omega fatty acids, omega 3, omega 6, and omega 9. but how much do you know about the three? probably not a lot unless you are a specialized nutritionist or a dietitian, the fact is\u2014these are not just common knowledge. that\u2019s why there is too much misinformation about omega fatty oils out there.<\/p>\n<p>for that reason, this post seeks to uncover the actual truths about omega fatty acids from trusted sources. we will move from the very basics to their benefits, differences, ratios, side effects, and even having a balanced diet of the three. so, why not get ready to become an omega expert?<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-overview\">overview<\/div><h2>what are omega fatty acids?<\/h2>\n<p>to get the whole point right, it\u2019s good first to understand what omega fatty acids are. true to their name, they are the building blocks of fat. the body breaks down fats into fatty acids so they can be useful in various body processes. omega fatty acids are mainly animal or vegetable fats and are classified into three\u2014omega 3, 6, 9.<\/p>\n<p>note that they also need to be consumed in the right quantities for you to reap the maximum benefits. unfortunately, what is happening in western countries is the opposite. that\u2019s why you need to read till the end\u2014to understand how to get the most out of your omega fatty acids.<\/p>\n<p><strong><span style=\"color: #ff6600\">according to <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a>, &#8220;the best fats have monounsaturated fatty acids and omega 3s.&#8221; learn this and more when you give the noom <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\" target=\"_blank\"><strong>free trial offer<\/strong><\/a> a go today!<\/span><\/strong><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-types\">types<\/div><h2>basics of the different types of omega fatty acids: omega 3, 6, 9<\/h2>\n<h3>omega 3<\/h3>\n<p>omega 3s are among the most <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25339684\" target=\"_blank\" rel=\"noopener noreferrer\">fundamental fatty acids<\/a> your body needs for different critical body functions because they have many health benefits. however, the body does not have a mechanism to produce them\u2014you acquire them from the diet. and in case you don\u2019t consume omega 3 rich foods frequently, you should take omega 3 supplements, for instance, fish oil or algal oil.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/omega-3-fish-oil-1.jpg\" alt=\"\" width=\"1000\" height=\"364\" \/><\/p>\n<p>note that omega 3 fatty acids exist in three main types. that is\u2014docosahexaenoic acid (dha), eicosapentaenoic acid (epa), and alpha-linolenic acid (ala). ala mainly comes from plants, while dha and epa mostly come from algae or animal foods. but there is more to that, so let us dive deep into it.<\/p>\n<h4>types of omega 3<\/h4>\n<p><strong>alpha-linolenic acid (ala)<\/strong><\/p>\n<p>food &amp; chemical toxicology\u2019s <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24859185\" target=\"_blank\" rel=\"noopener noreferrer\">omega 3 evaluation<\/a> records that ala is the most common type of omega 3 you will find in any diet. examples of ala foods include chia seeds, walnuts, flax seeds, canola oil, soybeans, hemp seeds, and flaxseed oil.<\/p>\n<p>even though the body uses it mainly as a source of energy, it\u2019s possible to convert it into other active forms of omega 3\u2014epa and dha. the only <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18522621\/\" target=\"_blank\" rel=\"noopener noreferrer\">challenge is <\/a>inefficiency\u2014only a small percentage, about 5 percent, is converted to the epa, and 0.5% is converted to dha.<\/p>\n<p><strong>eicosapentaenoic acid (epa)<\/strong><\/p>\n<p>epa is one of the most critical nutrients that the body needs for <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3081099\/\" target=\"_blank\" rel=\"noopener noreferrer\">physiological control<\/a>. it produces eicosanoids, a signaling molecule that helps to minimize inflammation. note that chronic inflammation is quite dangerous and can result in serious complications.<\/p>\n<p>the primary sources of epa are fish oil, seafood, and fatty fish\u2014and for this reason, they are known as marine omega-3s. and to be specific, epa is in high concentration in fish such as shrimp, herring, sturgeon, eel, and salmon.<\/p>\n<p>fish oil contains both epa and dha, which are critical in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22910528\" target=\"_blank\" rel=\"noopener noreferrer\">arresting mood-based conditions<\/a>. however, research shows that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20439549\" target=\"_blank\" rel=\"noopener noreferrer\">epa is more effective<\/a> and works better than dha in this case. also, the nutrient helps in lowering hot flashes for middle-aged women, according to the journal <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19034052\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>menopause<\/em><\/a>.<\/p>\n<p><strong>docosahexaenoic acid (dha)<\/strong><\/p>\n<p>last but not least is dha\u2014a quite essential type of omega 3 fatty acid in the body. it\u2019s mostly found in oily fish, such as anchovies and salmon. as we have just pointed out, it significantly aids in reducing inflammation and associated conditions. however, it also has tons of other functions that affect the brain, heart, and eye.<\/p>\n<h3>omega 6<\/h3>\n<p>omega 6 is a polyunsaturated fatty acid whose last double bond is six carbon atoms away from the end of the omega fatty acid molecule. that\u2019s where the number 6 in \u201comega 6\u201d comes from, as we shall see later on. like omega 3, these nutrients are critical to the body, even though the body does not have a mechanism to produce them.<\/p>\n<h4>other common names that omega 6 is known by<\/h4>\n<ul>\n<li>omega-6 polyunsaturated fatty acids (pufa)<\/li>\n<li>n-6 essential fatty acids<\/li>\n<li>acides gras essentiels n-6<\/li>\n<li>omega 6 oils<\/li>\n<\/ul>\n<h4>types of omega 6<\/h4>\n<p><strong>linoleic acid (la)<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc5492028\/\" target=\"_blank\" rel=\"noopener noreferrer\">linoleic acid<\/a> is one of the critical components of omega 6 fatty acids. that means it\u2019s also polyunsaturated, with at least two double bonds within its structure. also, it does not have some of the hydrogen atoms found in saturated fatty acids.<\/p>\n<p>the primary function of linoleic acid is maintaining the impermeability of skin to water. to cause other effects in the body, it must undergo specific processes to produce arachidonic acid. the metabolism begins with the conversion of linoleic acid to gamma-linolenic acid through a process known as delta-6-desaturation. it is subsequently broken down to dihomo-gamma-linolenic acid, and eventually, arachidonic acid, which is also a type of omega 6.<\/p>\n<p><strong>arachidonic acid (aa)<\/strong><\/p>\n<p>as we have just mentioned, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30034874\/\" target=\"_blank\" rel=\"noopener noreferrer\">arachidonic acid<\/a> comes from a series of reactions from linoleic acid. it further undergoes metabolism to form hormone-like lipids\u2014thromboxanes and prostaglandins. these hormones aid in blood clotting, seamless muscle contraction, and lower inflammation in the body.<\/p>\n<p><strong>conjugated linoleic acid (cla)<\/strong><\/p>\n<p>cla may sound similar to linoleic acid, but they are very different. the main difference comes in the structure\u2014how the carbon bonds are arranged in their configuration. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12045395\/\" target=\"_blank\" rel=\"noopener noreferrer\">cla occurs in <\/a>28 different forms, all of which differ in their structures.<\/p>\n<p><strong>gamma-linolenic (gla)<\/strong><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17168669\/\" target=\"_blank\" rel=\"noopener noreferrer\">gla<\/a> has been a popular remedy for pretty much everything in the native american community. initially, americans obtained it from evening primrose seeds and used it to minimize swelling. it was eventually nicknamed \u201cking\u2019s cure-all\u201d because of its ability to aid many complications. however, scientists have gone ahead to research and ascertain the credibility of the old claims.<\/p>\n<p>science shows that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8380765\/\" target=\"_blank\" rel=\"noopener noreferrer\">gla may help treat blood sugar<\/a>. this condition causes discomfort in the feet and legs of people suffering from high blood sugar levels. it also improves skeletal health, hair growth, brain activity, metabolic activities, skin sensitivity, and reproductive health.<\/p>\n<h3>omega 9<\/h3>\n<p>like omega 3 and omega 6, omega 9 is a member of the unsaturated fats family, mostly obtained from vegetable and animal fats. in this case, the double bond is in the ninth carbon atom from the omega fatty acid molecule. and as we have pointed out in the other types, the body produces very negligible omega fatty acids. therefore, you must eat foods rich in omega 9, such as nut oils, sunflower, canola, and olive oils.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/olive-oil-omega-9.jpg\" alt=\"\" width=\"1000\" height=\"667\" \/><\/p>\n<h4>types of omega 9<\/h4>\n<p><strong>oleic acid<\/strong><\/p>\n<p>it\u2019s a monounsaturated type of omega-9 fatty acid common in high-fat food, such as animal meat and vegetables. note that omega 9 fats aren\u2019t essential fatty acids. that\u2019s because they can be obtained from unsaturated fatty acids in the body. for that reason, they are known as non-essential fatty acids.<\/p>\n<p>however, \u201cnon-essential\u201d does not necessarily imply they are unhealthy or unessential to the body. they are \u201cnon-essential\u201d because they are synthesized in the body, so you don\u2019t have to ingest them from foods. research records that it aids in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16484595\" target=\"_blank\" rel=\"noopener noreferrer\">reducing inflammation<\/a> and mitigates the growth of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15642702\/\" target=\"_blank\" rel=\"noopener noreferrer\">excessive tissue<\/a>.<\/p>\n<p><strong>erucic acid<\/strong><\/p>\n<p>erucic acid is also a <a href=\"https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/erucic-acid\" target=\"_blank\" rel=\"noopener noreferrer\">monounsaturated<\/a> type of omega 9 fat. it mainly comes from mustard, rapeseed, canola oil, and other oil-rich foods, especially from the brassicaceae plant family. however, erucic acid has not yet been proven healthy. for instance, research shows that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3187797\/\" target=\"_blank\" rel=\"noopener noreferrer\">90% of rapeseed and canola oil<\/a> are mainly from gmo foods, which may induce health complications.<\/p>\n<p><strong>nervonic acid<\/strong><\/p>\n<p>it\u2019s a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc6721595\/\" target=\"_blank\" rel=\"noopener noreferrer\">naturally occurring<\/a> monounsaturated fatty acid composed of four elements: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22001186\/\" target=\"_blank\" rel=\"noopener noreferrer\">sphingosine<\/a>, phosphoric acid, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19906248\/#:~:text=choline%20is%20found%20in%20a,level%20established%20by%20the%20iom.\" target=\"_blank\" rel=\"noopener noreferrer\">choline<\/a>, and omega fatty acids. the primary sources of this nutrient are flaxseed, salmon, sesame seeds, and macadamia nuts. it helps in maintaining good brain health.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-benefits\">benefits<\/div><h2>evidence-based health benefits of omega fatty acids<\/h2>\n<h3>benefits of omega 3 fatty acids<\/h3>\n<p>1. counters mood-based conditions<\/p>\n<p>it is undeniable that mood-based conditions have caused individuals and families to go through extreme anguish. some of the most <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3181882\/\" target=\"_blank\" rel=\"noopener noreferrer\">common signs<\/a> of dips in mood include nervousness, sadness, mood swings, and general loss of interest in essential things. but the good news is\u2014science shows that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3976923\/\" target=\"_blank\" rel=\"noopener noreferrer\">people who take omega 3<\/a> or its supplements have lower chances of going through these conditions.<\/p>\n<p>it\u2019s also a standard <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21784145\" target=\"_blank\" rel=\"noopener noreferrer\">natural treatment for certain mood-based symptoms<\/a>\u2014when somebody with these challenges consumes omega 3, their condition improves. according to european neuropsychopharmacology, eicosapentaenoic acid (epa) is the most effective type of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22910528\/\" target=\"_blank\" rel=\"noopener noreferrer\">omega 3 for fighting mood-based conditions<\/a>.<\/p>\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a> teaches that there is a clear mind-body connection, which is why the program is based heavily on psychology. give it a try for yourself and see what success looks like with a <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\" target=\"_blank\"><strong>free trial offer<\/strong><\/a>!<\/span><\/strong><\/p>\n<p>2. boosting eye health<\/p>\n<p>docosahexaenoic acid (dha) plays a critical role in maintaining good eyesight. as a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2136947\/\" target=\"_blank\" rel=\"noopener noreferrer\">structural compound<\/a> of the retina, low dha results in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22559899\/\" target=\"_blank\" rel=\"noopener noreferrer\">macular degeneration<\/a> of the retina, which may cause blurred visions and eventually total loss of eyesight. note that the macular is the central portion of the retina, which processes sharp and straight vision. however, taking enough dha nutrients keeps your macular health in the right condition and promotes saving your eyesight from such risks.<\/p>\n<p>3. aids in brain development of children<\/p>\n<p>omega 3 nutrients support children\u2019s brain development during pregnancy and even after birth\u2014in their early life. 40 percent of the human brain\u2019s <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15812120\/\" target=\"_blank\" rel=\"noopener noreferrer\">polyunsaturated fatty acids<\/a> come from dha. that\u2019s why <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12509593\/\" target=\"_blank\" rel=\"noopener noreferrer\">scientists recommend<\/a> that pregnant and lactating mothers take foods rich in omega 3, specifically dha.<\/p>\n<p>some of the benefits of taking omega 3 to the brain include:<\/p>\n<ul>\n<li>good communication skills<\/li>\n<li>boosts the child\u2019s intelligence<\/li>\n<li>better behavioral and social skills<\/li>\n<li>a good growth curve<\/li>\n<\/ul>\n<p>4. reduces risks to compromised heart health<\/p>\n<p>in 2018, poor heart health was a leading health problem, according to the <a href=\"http:\/\/www.who.int\/mediacentre\/factsheets\/fs310\/en\/\" target=\"_blank\" rel=\"noopener noreferrer\">who statistics<\/a>. a couple of decades ago, research showed that people consuming fish had <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18541598\/\" target=\"_blank\" rel=\"noopener noreferrer\">lower rates of health complications<\/a>. later on, science proved that it was because of the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12848280\/\" target=\"_blank\" rel=\"noopener noreferrer\">omega 3 nutrients in fish<\/a>. since the discovery, omega 3 has become a significant nutrient for <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3712371\/\" target=\"_blank\" rel=\"noopener noreferrer\">maintaining good <\/a>heart health.<\/p>\n<p>what specifically do omega 3s address?<\/p>\n<ul>\n<li>blood clotting issues: omega 3s inhibit the clumping of blood platelets, which protects it from clotting.<\/li>\n<li>blood pressure complications: people with high blood pressure may notice lower measurements <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19487105\/\" target=\"_blank\" rel=\"noopener noreferrer\">should they take omega-3<\/a> fatty acids.<\/li>\n<li>boosts \u201cgood\u201d hdl cholesterol levels: omega 3s keep <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22113870\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cgood\u201d hdl cholesterol <\/a>at optimal levels.<\/li>\n<li>inflammation: some omega 3 foods like <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19685375\/\" target=\"_blank\" rel=\"noopener noreferrer\">fish oil<\/a> counters the effect of some of the substances secreted during the body\u2019s inflammatory response.<\/li>\n<li>clogged vessels: omega 3s <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25458786\/\" target=\"_blank\" rel=\"noopener noreferrer\">keep blood vessels clear<\/a> to avoid the formation of plaques that cause restriction and hardening of the arteries.<\/li>\n<\/ul>\n<p>5. protection against metabolic syndrome<\/p>\n<p>metabolic syndrome is not necessarily a single condition. it\u2019s a collection of complications such as extreme weight, blood pressure, excessive belly fat, etc. with this condition, you become susceptible to other conditions such as high blood sugar and heart-related complications. fortunately, omega 3 has become a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19593941\/\" target=\"_blank\" rel=\"noopener noreferrer\">great adjunct therapy<\/a> due to its ability to minimize inflammation, improve insulin resistance, and arrest other heart-related conditions.<\/p>\n<p>6. mitigates autoimmune conditions<\/p>\n<p>the autoimmune condition is hazardous to the body\u2014instead of fighting foreign cells, the immune system fights the healthy cells. one perfect example is high blood sugar levels. the immune system fights insulin-producing cells instead of defending them against attack by foreign cells. however, omega 3 rich diets help combat the condition before it escalates. as we mentioned earlier, pregnant and lactating mothers are advised to take more omega-3 foods. in this case, it helps fight autoimmune conditions during the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14668274\/\" target=\"_blank\" rel=\"noopener noreferrer\">early stages of life<\/a>. it\u2019s also useful in adults.<\/p>\n<p>7. skin benefits<\/p>\n<p>of the many benefits of dha we have discussed so far, there is still one that can never be left out. and that is its role in maintaining healthy cell membranes. healthy cell membranes cause the skin to be supple, moistened, soft, and free of wrinkles.<\/p>\n<p>also, epa plays several significant roles in the wellness of your skin. they include:<\/p>\n<ul>\n<li>lower risk of exposure to painful red pimples on the skin<\/li>\n<li>prevents your skin from aging prematurely<\/li>\n<li>facilitates oil secretion and skin hydration<\/li>\n<li>prevents formation of red bumps on hair follicles, a process known as hyperkeratinization<\/li>\n<\/ul>\n<p>8. helps mitigate malignant cell growth<\/p>\n<p>according to the cdc, malignant cell growth conditions <a href=\"https:\/\/www.cdc.gov\/nchs\/fastats\/leading-causes-of-death.htm\" target=\"_blank\" rel=\"noopener noreferrer\">ranked second<\/a> in 2018\u2019s report on causes of mortality in the united states. however, it\u2019s already proven that omega 3s can help combat some growths, such as those affecting the colon and rectum. a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23377001\/\" target=\"_blank\" rel=\"noopener noreferrer\">case study<\/a> conducted on chinese adults shows that those who consumed omega 3s are 55 percent safer from this growth compared to those who don\u2019t.<\/p>\n<p>9. a remedy for breathing difficulties in children<\/p>\n<p>breathing challenges means that you are experiencing wheezing, shortness of breath, and coughing. that happens when the airways to the lungs have some swelling, or you are experiencing inflammation.<\/p>\n<p>the us has been recording an <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21544044\/\" target=\"_blank\" rel=\"noopener noreferrer\">increase<\/a> in the number of breathing difficulty cases over the last couple of years. research shows that taking omega 3 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3522136\/\" target=\"_blank\" rel=\"noopener noreferrer\">reduces the risk of breathing problems<\/a>\u2014both in children and adults.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/omega-3-respiratory.jpg\" alt=\"\" width=\"1000\" height=\"667\" \/><\/p>\n<p>10. helps boost your sleep<\/p>\n<p>having enough sleep is a very critical consideration for healthy living. science associates insufficient sleep with many medical complications like <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16295214\/\" target=\"_blank\" rel=\"noopener noreferrer\">excessive weight<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21300732\/\" target=\"_blank\" rel=\"noopener noreferrer\">cardiovascular malfunctioning<\/a>, and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19910503\/\" target=\"_blank\" rel=\"noopener noreferrer\">high blood sugar<\/a>. note that low omega 3 levels result in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24605819\/\" target=\"_blank\" rel=\"noopener noreferrer\">sleeplessness in children<\/a>, while adults sometimes experience <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21897776\/\" target=\"_blank\" rel=\"noopener noreferrer\">temporary sleep loss<\/a>.<\/p>\n<p>the reduced levels of omega 3, especially dha, deprives you of the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3402070\/\" target=\"_blank\" rel=\"noopener noreferrer\">hormone melatonin<\/a>\u2014responsible for inducing sleep.<\/p>\n<h3>benefits of omega 6 fatty acids<\/h3>\n<p>1. relieving the skin\/keeps your skin hydrated<\/p>\n<p>healthy skin has a layer of fat (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc2835894\/\" target=\"_blank\" rel=\"noopener noreferrer\">epidermal lipids<\/a>) to protect the body from moisture loss. however, when the body has less fat or gets compromised, the body loses moisture and eventually results in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17716284\/\" target=\"_blank\" rel=\"noopener noreferrer\">dry skin<\/a>.<\/p>\n<p>however, consuming some foods like chia foods helps correct this condition. it has constituents like linoleic acid, an omega 6 fatty acid, which helps restore the fat coating, especially for people experiencing <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc5759849\/\" target=\"_blank\" rel=\"noopener noreferrer\">atopic dermatitis<\/a>.<\/p>\n<p>2. safeguards your skin from premature aging<\/p>\n<p>as we have just seen, omega 6 nutrients aid in forming a protective membrane on the skin. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20620762\/\" target=\"_blank\" rel=\"noopener noreferrer\">together with omega 3<\/a>, they serve to protect the skin against aging. consuming enough of these nutrients causes the body to form and maintain a healthy skin membrane.<\/p>\n<p>in turn, that helps protect the body against ultraviolet radiation, hydrates the skin better, and minimizes fine lines\u2019 appearance. continued use of omega 6 keeps your skin supple and youthful.<\/p>\n<p>3. a remedy for your body if it\u2019s susceptible to certain conditions<\/p>\n<p>some types of omega 6 fatty acids, such as gla, have always been resourceful <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23701554\/\" target=\"_blank\" rel=\"noopener noreferrer\">remedies<\/a> for some allergic conditions, especially for children and infants. research shows that women experiencing these conditions have low levels of omega 6, particularly gla. note that the sensitivity results from inflammation. fortunately, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc5925018\/\" target=\"_blank\" rel=\"noopener noreferrer\">omega 6 helps address the <\/a>inflammation, and consequently, the weird sensitivity.<\/p>\n<p>4. treatment of high blood sugar<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc2596705\/#:~:text=diabetic%20neuropathy%20(dn)%20is%20a,nerve%20dysfunction%20have%20been%20excluded.\" target=\"_blank\" rel=\"noopener noreferrer\">high blood sugar<\/a> may result in severe pain and numbness in the legs and feet. it mostly affects patients who have cases of peripheral nerve dysfunction. it may even interfere with the heart rate, digestion, and bladder. luckily, research shows that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc6816026\/\" target=\"_blank\" rel=\"noopener noreferrer\">omega-6 fatty acids<\/a>\u2014especially gla, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8380765\/\" target=\"_blank\" rel=\"noopener noreferrer\">play a critical role in addressing the condition<\/a>.<\/p>\n<p>5. lowers the risk of prostate and breast malignant cell growths<\/p>\n<p>observational studies show that men who consume omega 6 foods or its supplements, especially those rich in conjugated linoleic acid, experience a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21762028\/\" target=\"_blank\" rel=\"noopener noreferrer\">lower risk of <\/a>prostate complications. similarly, the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23475478\/\" target=\"_blank\" rel=\"noopener noreferrer\">risk of <\/a>breast complications lower in women with higher levels of cla. however, it\u2019s always recommended that before taking any supplements, you get approval from a registered healthcare provider.<\/p>\n<p>6. may help regulate some hormone levels<\/p>\n<p>these conditions cause behavioral, emotional, and physical changes during their menstrual cycle. the us women\u2019s health research shows that this condition affects about <a href=\"https:\/\/www.womenshealth.gov\/menstrual-cycle\/premenstrual-syndrome#13\" target=\"_blank\" rel=\"noopener noreferrer\">90 percent<\/a> of women during menstruation. these changes emanate from fluctuations in some hormone levels, such as estrogen and progesterone. however, taking some omega 3 foods like evening primrose oil or other supplements can help keep the hormones within the desired levels, hence mitigating the changes.<\/p>\n<p>7. it\u2019s a remedy for weak or brittle bones<\/p>\n<p>the primary cause of weak bones is low calcium levels in the body. studies show that people with <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3884553\/\" target=\"_blank\" rel=\"noopener noreferrer\">low levels of omega 6 polyunsaturated fatty acids<\/a>, especially epa, experience muscle and bone weakness. therefore, taking epa-rich foods helps boost their strength and reduce the risk of bone fractures.<\/p>\n<p>8. lowers the risk of mental health issues<\/p>\n<p>low omega 6 levels may result in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16417850\/\" target=\"_blank\" rel=\"noopener noreferrer\">mental health problems<\/a>\u00a0in children and may even last until adulthood. it affects an individual\u2019s attention abilities and lowers their self-esteem. if not addressed early, low self-esteem may result in relationship challenges and low school performance due to insufficient class attention. however, research shows that a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19549202\/\" target=\"_blank\" rel=\"noopener noreferrer\">combination of omega 6 and omega 3<\/a> helps to combat this issue.<\/p>\n<p>9. linoleic acid (la) is a remedy for malfunctioning immune systems<\/p>\n<p>sometimes low omega 6 levels in the body cause the immune system to destroy the protective layer of nerves exposing it to severe complications. for instance, it may tamper with communication from the brain to other parts of the body, loss of vision and poor coordination.<\/p>\n<p>fortunately, studies show there is a relationship between <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6387534\/\" target=\"_blank\" rel=\"noopener noreferrer\">linoleic acid and immune function<\/a>.<\/p>\n<h3>benefits of omega 9 fatty acids<\/h3>\n<p>1. boosting brain performance<\/p>\n<p>science shows that a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3766822\/\" target=\"_blank\" rel=\"noopener noreferrer\">low intake of monounsaturated fats<\/a> results in cognitive decline in children and the elderly. individuals who consumed more oleic acid-rich foods and supplements were more secure from cognitive decline. furthermore, the study showed that these nutrients played a critical role in mitigating memory loss and other mental conditions.<\/p>\n<p>2. maintaining good heart health<\/p>\n<p>as we pointed out earlier, heart complications are the leading cause of mortality in the us. an excellent example of such complications is high blood pressure. fortunately, multiple <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc7352724\/\" target=\"_blank\" rel=\"noopener noreferrer\">research studies<\/a> show that olive oil, one of the core sources of oleic acid, helps keep blood pressure at optimum levels. note that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc2544536\/\" target=\"_blank\" rel=\"noopener noreferrer\">80 percent<\/a> of olive oil is oleic acid\u2014that\u2019s what makes it so ideal for heart health.<\/p>\n<p>3. aids in weight loss<\/p>\n<p>the journal of women\u2019s health conducted a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20545561\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a> on women by administering three tablespoons of olive oil every day. at the end of the study, they found out that 80 percent recorded a 5 percent weight loss. besides, the olive oil cut down triglyceride levels and boosted cholesterol levels. and as we have just seen, oleic acid, an omega 9 nutrient, is the most effective olive oil constituent.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-differences-between-3-6-9\">differences between 3, 6, 9<\/div><h2>what are the differences between omega 3, 6, 9?<\/h2>\n<p>what\u2019s the very first question that crossed your mind when you first saw these three types of omega acids? most likely, you wondered what the three numbers mean, right? well, if you\u2019ve been following, you remember we mentioned something to do with their structures. so, the primary difference zeroes in on their structure.<\/p>\n<h3>saturated and unsaturated fatty acids<\/h3>\n<p>saturated fatty acids do not have any double bond. all their carbon atoms have the maximum number of hydrogen atoms. however, none of these three has saturated structures. on the other hand, unsaturated fatty acids have double bonds within their structure, which means they can take in more hydrogen atoms. therefore, all these three are unsaturated.<\/p>\n<h3>monounsaturated and polyunsaturated fatty acids<\/h3>\n<p>monounsaturated fatty acids have a double bond at their ninth double bond. and that\u2019s how they earn the name omega 9. on the contrary, polyunsaturated fats get theirs based on their first double bond from the backbone of the fatty acid molecule. therefore, omega 3 has the first double bond at the third carbon atom, while omega 6 has its first double bond at the sixth carbon atom. that\u2019s why omega 3 and omega 6 have so much in common.<\/p>\n<h3>essential and non-essential fatty acids<\/h3>\n<p>\u201cessential\u201d fatty acids play different critical roles in human health, but our bodies cannot produce them. that means we need to consume them as food. omega 3 and omega 6 are both essential fatty acids (efas).<\/p>\n<p>\u201cnon-essential\u201d fatty acids are those that we don\u2019t have to take as food. our bodies can produce them by themselves\u2014from other unsaturated fatty acids. omega 9 fatty acids fall under this category.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-healthy-omega-3-6-ratio\">healthy omega 3\/6 ratio<\/div><h2>omega 3, 6 &#8211; what is the right ratio?<\/h2>\n<p>even as we emphasize the essence of these efas in the body, it\u2019s good to note that excessive consumption can also take a toll on your health. in the last century\u2014when industrialization had not yet taken over the food industry, scientists found out that the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc5598746\/\" target=\"_blank\" rel=\"noopener noreferrer\">ratio of omega 6 to omega 3<\/a> ranged between 1:1 and 4:1.2. hunter-gatherers consumed very native foods with balanced omega levels\u2014the ideal ratio that humans should be consuming.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/hunter-gatherer.jpg\" alt=\"\" width=\"1000\" height=\"667\" \/><\/p>\n<p>unfortunately, industrialization brought a whole new shift and affected the ratio ultimately. research shows that individuals who use the typical western diet are at great risk because the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3335257\/\" target=\"_blank\" rel=\"noopener noreferrer\">ratios range between 15:1 and 17:1<\/a>. the western diet substituted foods such as animal fats with processed foods like salad, margarine, etc. since most of these foods are loaded with omega 6, consuming results in nothing but a spike in omega 6 (pufa) consumption.<\/p>\n<p>the foods are not tasty. what should i do?<\/p>\n<p>some foods and products like fish may not be appetizing to all\u2014or produce as pleasant a smell as you\u2019d want. that can be a huge turn-off, especially for kids. luckily, you can mask the flavor and still enjoy all the omega 3 fatty acids\u2019 benefits by adopting the following quick steps.<\/p>\n<ol>\n<li>when buying fish oil, choose one that is fruit-flavored.<\/li>\n<li>if you are not using it immediately, keep it in a refrigerator to suppress the smell.<\/li>\n<li>when applying to a sandwich, always be sure to put it inside the sandwich so that no one notices it.<\/li>\n<li>when giving the oil to your child, always mix it with their favorite meal.<\/li>\n<li>prepare a smoothie and add the fish oil, then stir to the point it cannot be noticed.<\/li>\n<\/ol>\n<p><strong><span style=\"color: #ff6600\">learn some amazing ways to cook fish on the <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a> app. then, log your meal to see just how many amazing nutrients are packed into such a light dish. try the app today with a <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\" target=\"_blank\"><strong>free trial offer<\/strong><\/a>!<\/span><\/strong><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-improving-your-balance\">improving your balance<\/div><h2>so, what\u2019s the way forward to more balanced omega fatty acids?<\/h2>\n<ol>\n<li>avoid consuming tons of foods\/vegetable oils with high omega 6 levels.<\/li>\n<\/ol>\n<p>but how do you distinguish the good from the bad? well, keep away from processed foods such as soybean, cottonseed oils, corn, and sunflower. instead, capitalize on natural foods and oils like coconut oil, olive oil, palm oil, lard, and butter.<\/p>\n<p>however, to achieve significant results, that calls for a change in your lifestyle because it\u2019s a long-term process. and that\u2019s also because omega 6 gets stored in the body and can last for a long duration.<\/p>\n<ol start=\"2\">\n<li>consume foods rich in omega 3.<\/li>\n<\/ol>\n<p>today, one of the best sources of omega 3 is animal foods. the only challenge is that most animals feed on omega 6-rich diets such as corn and soy. that means reducing omega 3 levels in the animal products, which translates to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20219103\/\" target=\"_blank\" rel=\"noopener noreferrer\">more omega 6<\/a> in the animal\u2019s products.<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20479151\/\" target=\"_blank\" rel=\"noopener noreferrer\">provided it\u2019s not processed<\/a>, conventionally raised animal products are still okay for consumption. to ensure you avoid omega 6, consider meat from the animal\u2019s lean parts. overall, the best alternative is taking strictly grass-fed meat, which is also unprocessed.<\/p>\n<p>note that animal foods are not the only option. plant sources such as chia seeds and flax are still viable solutions. the only challenge is they mostly contain ala, a type of omega 3. and that means a limitation because human bodies are <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9637947\" target=\"_blank\" rel=\"noopener noreferrer\">not very efficient in converting<\/a> it into the active omega 3 types\u2014epa and dha.<\/p>\n<p>that\u2019s why grass-fed animal products and fish become the foods to go for. in case they are not readily available, you can still use available supplements.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-sources-of-fatty-acids\">sources of fatty acids<\/div><h2>sources of omega fatty acids<\/h2>\n<h3>omega 3 fatty acids foods<\/h3>\n<p>1. salmon<\/p>\n<p>this fish is a blend of many nutrients. it contains 4,123 mg of omega 3 and other nutrients such as vitamin d, vitamin b, and selenium. research associates <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12888186\/\" target=\"_blank\" rel=\"noopener noreferrer\">salmon with promoting heart health<\/a>.<\/p>\n<p>2. mackerel<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc5501645\/\" target=\"_blank\" rel=\"noopener noreferrer\">mackerel<\/a> is a type of fish in the western countries that contain high levels of omega 3 (4,107 mg per piece). they are delicious, best when smoked, and need very little preparation.<\/p>\n<p>3. cod liver oil<\/p>\n<p>true to its name, cod liver oil is a product of codfish, and it contains 2,682 mg of omega 3 per tablespoon. other nutrients found in the food include vitamin d and vitamin a.<\/p>\n<p>4. herring<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3340802\/\" target=\"_blank\" rel=\"noopener noreferrer\">herring<\/a> is a type of fish that is cold-smoked sold as canned food. most western countries like england consider it an ordinary breakfast known as kippers and is mainly served with eggs. it contains about 2,366 mg in every 100 grams of kippers.<\/p>\n<p>5. oysters<\/p>\n<p>oysters are among the most nutritious types of shellfish you can ever find. research shows it is the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1090644\/#:~:text=oysters%2c%20which%20contained%20more%20than,beef%20was%20a%20good%20source.\" target=\"_blank\" rel=\"noopener noreferrer\">best source of zinc<\/a>. it also has nutrients such as copper and vitamin b12 and can be consumed as snacks, appetizers, or even a whole meal. on average, the omega 3 levels are 435 mg per 100 grams.<\/p>\n<p>6. sardines<\/p>\n<p>they are a common type of oily fish, mostly consumed as a starter food, snack, or with other meal items as a delicacy. people also take it as a whole meal because of the high levels of other nutrients, like vitamin b12, selenium, and vitamin d. it contains about 1,480mg of omega 3 in every 100g, which makes it <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc4836051\/\" target=\"_blank\" rel=\"noopener noreferrer\">extra healthy<\/a> for many conditions.<\/p>\n<p>7. anchovies<\/p>\n<p>anchovies contain about 2,113 mg of omega 3 in every 100g of the meal. besides the high levels of nutrients, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc6764209\/\" target=\"_blank\" rel=\"noopener noreferrer\">anchovies<\/a> have a strong flavor, making them ideal for flavoring sauces or dishes, for instance, remoulade and worcestershire sauce. other critical nutrients include niacin, selenium, and calcium.<\/p>\n<p>8. caviar<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12947422\/\" target=\"_blank\" rel=\"noopener noreferrer\">caviar<\/a> mainly consists of roe (fish eggs). it has incredibly high levels of omega 3 fatty acids\u20146,786 mg per 100g. as a result, people mostly consider caviar luxurious food. therefore, it\u2019s primarily used in small amounts\u2014as a taster or a starter meal. it\u2019s also a reliable source of choline.<\/p>\n<p>9. flax seeds<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc6567199\/#:~:text=flaxseed%20is%20a%20rich%20source,capacity%20and%20lipid%20modulating%20properties.\" target=\"_blank\" rel=\"noopener noreferrer\">flax seeds<\/a> are the richest sources of alpha-linolenic acid (ala), an active form of omega 3. the grains are either milled or ground to prepare the oil, making excellent omega 3 supplements. they also induce fiber and magnesium nutrients in the body. their omega 6 to omega 3 ratio is way better than the others.<\/p>\n<p>10. chia seeds<\/p>\n<p>with about 5,060 mg of omega 3 fatty acids per serving, you can be sure <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc6994964\/\" target=\"_blank\" rel=\"noopener noreferrer\">chia seed<\/a>s are exceptionally nutritious. they are also excellent sources of nutrients like magnesium, selenium, manganese, and other nutrients. a typical 28-gram serving (1-ounce) of chia seeds contains about 5-grams of proteins consisting of all eight efas.<\/p>\n<p>11. walnuts<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23321679\/\" target=\"_blank\" rel=\"noopener noreferrer\">walnuts<\/a> contain high levels of fiber and other nutrients like manganese, copper, vitamin e, etc. its skin contains phenol antioxidants that have proven health benefits. it has very high levels of omega 3\u20142,570mg per ounce.<\/p>\n<p>12. soybeans<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20739419\/\" target=\"_blank\" rel=\"noopener noreferrer\">soybeans<\/a> contain about 1,443 mg omega 3 fatty acids in every 100g. but apart from omega 3, it supplies other significant nutrients to the body, such as potassium, magnesium, riboflavin, vitamin k, and folate. the only challenge is that research shows they contain some omega 6\u2014which may raise the omega 6 to omega 3 ratio in the body.<\/p>\n<h3>omega 6 fatty acids foods<\/h3>\n<p>much of omega 6 fatty acids come from cooked and refined food containing vegetable oils. however, seeds and nuts are also excellent sources of omega 6. therefore, for every 3.5 ounces (100g), the following are the quantities you will find in the foods.<\/p>\n<ol>\n<li>soybean oil: 50g<\/li>\n<li>corn oil: 49g<\/li>\n<li>mayonnaise: 39g<\/li>\n<li>walnuts: 37g<\/li>\n<li>sunflower seeds: 34g<\/li>\n<li>almonds: 12g<\/li>\n<li>cashew nuts: 8g<\/li>\n<\/ol>\n<h3>omega 9 fatty acids foods<\/h3>\n<p>below is a list of omega 9 fatty acids, with quantities in descending order, for each 100g. they mainly come from seeds and vegetable oils.<\/p>\n<ol>\n<li>olive oil: 83g<\/li>\n<li>cashew nut oil: 73g<\/li>\n<li>almond oil: 70g<\/li>\n<li>avocado oil: 60g<\/li>\n<li>peanut oil: 47g<\/li>\n<li>almonds: 30g<\/li>\n<li>cashews: 24g<\/li>\n<li>walnuts: 9g<\/li>\n<\/ol>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-bottom-line\">bottom line<\/div><h2>the bottom line on omega fatty acids<\/h2>\n<p>as we have seen in the previous sections, foods with omega fatty acids are critical to the body. however, when taken in the wrong quantities, they can result in detrimental effects. that\u2019s mostly for omega 6. also, taking excessive omega 3 may result in health complications, especially for those who engage in active sports activities. the bottom line is that you need to take care of the ratios and up that omega 3 intake to balance things out.<\/p>\n<p><strong><span style=\"color: #ff6600\">learning how to eat right to reach your healthy, normal weight is what <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a> is all about. with a combination of psychology and exciting, innovative weight-loss techniques, take advantage of the <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\" target=\"_blank\"><strong>free trial offer<\/strong><\/a> to get started today!<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>overview | types | benefits | differences between 3, 6, 9 | healthy omega 3\/6 ratio | improving your balance &hellip;<\/p>\n","protected":false},"author":29,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[96,14751,92,118],"tags":[],"acf":{"youtube_video_id":"","jump_links":[{"name":"overview","element":"h2","element_number":"1"},{"name":"types","element":"h2","element_number":"2"},{"name":"benefits","element":"h2","element_number":"3"},{"name":"differences between 3, 6, 9","element":"h2","element_number":"4"},{"name":"healthy omega 3\/6 ratio","element":"h2","element_number":"5"},{"name":"improving your balance","element":"h2","element_number":"6"},{"name":"sources of fatty acids","element":"h2","element_number":"7"},{"name":"bottom line","element":"h2","element_number":"8"}],"price":"","delivery_method":"n\/a","product_website":"","amazon_url":"","gnc_url":"","is_mlm":false,"has_sample":false,"has_testimonials":false,"has_money_back_guarantee":false,"has_parent_2022足球世界杯德国队分组
":false,"has_bbb_listing":false,"mfg_country":"not sure","year_introduced":"","is_active":true,"where_to_buy":false,"competitors":false,"external_user_reviews":false,"ingredient_list":false,"related_by_brand":false,"related_by_ingredients":false,"is_medically_reviewed":false,"medically_reviewed_by":false,"q_and_a":false,"related_by_type":false},"yoast_head":"<!-- this site is optimized with the yoast seo premium plugin v21.8 (yoast seo v21.8.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>the truth about omega fatty acids: 3, 6, 9 | dietspotlight<\/title>\n<meta name=\"description\" content=\"the truth about omega fatty acids: 3, 6, 9 - are you getting enough omega fatty acids? what foods should you be eating to balance out your omega ratios? learn that &amp; more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"\/\/www.digitopmedia.com\/the-truth-about-omega-3-omega-6-omega-9\/\" \/>\n<meta property=\"og:locale\" content=\"en_us\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"the truth about omega fatty acids: 3, 6, 9\" \/>\n<meta property=\"og:description\" content=\"the truth about omega fatty acids: 3, 6, 9 - are you getting enough omega fatty acids? what foods should you be eating to balance out your omega ratios? learn that &amp; more.\" \/>\n<meta property=\"og:url\" content=\"\/\/www.digitopmedia.com\/the-truth-about-omega-3-omega-6-omega-9\/\" \/>\n<meta property=\"og:site_name\" content=\"dietspotlight\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/dietspotlight\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/internetwriter\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-08t18:05:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-01-15t15:44:03+00:00\" \/>\n<meta property=\"og:image\" content=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/omega-3-fish-oil-1.jpg\" \/>\n<meta name=\"author\" content=\"summer banks fns, spt\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@k33nwah\" \/>\n<meta name=\"twitter:site\" content=\"@dietspotlight\" \/>\n<meta name=\"twitter:label1\" content=\"written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"summer banks fns, spt\" \/>\n\t<meta name=\"twitter:label2\" content=\"est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"24 minutes\" \/>\n<!-- \/ yoast seo premium plugin. -->","yoast_head_json":{"title":"the truth about omega fatty acids: 3, 6, 9 | dietspotlight","description":"the truth about omega fatty acids: 3, 6, 9 - are you getting enough omega fatty acids? what foods should you be eating to balance out your omega ratios? learn that & more.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"\/\/www.digitopmedia.com\/the-truth-about-omega-3-omega-6-omega-9\/","og_locale":"en_us","og_type":"article","og_title":"the truth about omega fatty acids: 3, 6, 9","og_description":"the truth about omega fatty acids: 3, 6, 9 - are you getting enough omega fatty acids? what foods should you be eating to balance out your omega ratios? learn that & more.","og_url":"\/\/www.digitopmedia.com\/the-truth-about-omega-3-omega-6-omega-9\/","og_site_name":"dietspotlight","article_publisher":"https:\/\/www.facebook.com\/dietspotlight\/","article_author":"https:\/\/www.facebook.com\/internetwriter","article_published_time":"2020-12-08t18:05:16+00:00","article_modified_time":"2021-01-15t15:44:03+00:00","og_image":[{"url":"\/\/www.digitopmedia.com\/wp-content\/uploads\/omega-3-fish-oil-1.jpg"}],"author":"summer banks fns, spt","twitter_card":"summary_large_image","twitter_creator":"@k33nwah","twitter_site":"@dietspotlight","twitter_misc":{"written by":"summer banks fns, spt","est. reading time":"24 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"webpage","@id":"\/\/www.digitopmedia.com\/the-truth-about-omega-3-omega-6-omega-9\/","url":"\/\/www.digitopmedia.com\/the-truth-about-omega-3-omega-6-omega-9\/","name":"the truth about omega fatty acids: 3, 6, 9 | dietspotlight","ispartof":{"@id":"\/\/www.digitopmedia.com\/#website"},"datepublished":"2020-12-08t18:05:16+00:00","datemodified":"2021-01-15t15:44:03+00:00","author":{"@id":"\/\/www.digitopmedia.com\/#\/schema\/person\/94ed30471e1be6a2905cab7336431704"},"description":"the truth about omega fatty acids: 3, 6, 9 - are you getting enough omega fatty acids? what foods should you be eating to balance out your omega ratios? learn that & more.","breadcrumb":{"@id":"\/\/www.digitopmedia.com\/the-truth-about-omega-3-omega-6-omega-9\/#breadcrumb"},"inlanguage":"en-us","potentialaction":[{"@type":"readaction","target":["\/\/www.digitopmedia.com\/the-truth-about-omega-3-omega-6-omega-9\/"]}]},{"@type":"breadcrumblist","@id":"\/\/www.digitopmedia.com\/the-truth-about-omega-3-omega-6-omega-9\/#breadcrumb","itemlistelement":[{"@type":"listitem","position":1,"name":"home","item":"\/\/www.digitopmedia.com\/"},{"@type":"listitem","position":2,"name":"new","item":"\/\/www.digitopmedia.com\/new-reviews\/"},{"@type":"listitem","position":3,"name":"the truth about omega fatty acids: 3, 6, 9"}]},{"@type":"website","@id":"\/\/www.digitopmedia.com\/#website","url":"\/\/www.digitopmedia.com\/","name":"dietspotlight","description":"diet reviews at a glance","potentialaction":[{"@type":"searchaction","target":{"@type":"entrypoint","urltemplate":"\/\/www.digitopmedia.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inlanguage":"en-us"},{"@type":"person","@id":"\/\/www.digitopmedia.com\/#\/schema\/person\/94ed30471e1be6a2905cab7336431704","name":"summer banks fns, spt","description":"summer banks has researched over 5000 weight-loss programs, pills, shakes and diet plans. previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at stanford university.","sameas":["https:\/\/www.facebook.com\/internetwriter","https:\/\/twitter.com\/k33nwah"]}]}},"_links":{"self":[{"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/posts\/562757"}],"collection":[{"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/comments?post=562757"}],"version-history":[{"count":0,"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/posts\/562757\/revisions"}],"wp:attachment":[{"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/media?parent=562757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/categories?post=562757"},{"taxonomy":"post_tag","embeddable":true,"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/tags?post=562757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}