OMEGA 3, 6 & 9

Even in this day and age, many people are still unable to explain the differences between Omega 3, 6 and 9; let alone know how much of it we should or shouldn’t be consuming. We are well aware that there a numerous health benefits that come from Omega oils, but ensuring that we include the correct amount in our diet is essential and it is not just fish that can provide us with this essential oil.

So what is Omega 3, 6 and 9? How on earth do we include it in our diet? And how much of it should we be consuming?

Well, it is suggested that we should eat about twice as much omega 6 as omega 3, yet due to fast food and frozen products it is not uncommon for people to consume around 15 times more than that. The wrong levels of consumption can actually be detrimental to our health and reverse any of the benefits that they should be providing us with.

Our bodies naturally produce Omega 9 when we consume enough of the Omega 3 or 6 essential fatty acids. If you do not consume enough of the Omega’s 3 or 6 then it is important to source Omega 9 elsewhere in your diet.

It is often recommended that we should include at least two portions of oily fish such as salmon, herring, tuna or sardines in our diet per week in order to consume the correct amount of omegas 3 and 6.

Below I have sourced information on the health benefits of each Omega oil, and which foods they can be found in.

Omega 3 - Reduces risks and eases asthma, diabetes, osteoporosis, cancers, skin disorders, high blood pressure, digestive difficulties, depression – Can be found in oily fish, flax oil, eggs, walnuts, spirulina, brazil nuts, walnuts, green leafy vegetables, pumpkin seeds

Omega 6 – Provides the same health benefits as above when combined with Omega 3 – Can be found in Kale, broccoli, lettuce, sunflower seeds, sunflower oil, pumpkin seeds, sesame seeds, hemp seed oil
Omega 9 - Reduces risk of cardiovascular disease and stroke, reduces LDL ‘bad’ cholesterol - Avocado, pecans, pistachios, almonds, hazelnuts, cashews, olive oil

The importance of this oil is often overlooked, as is the consumption of the necessary amounts. Make sure you get your 2:1 or 3:1 ratio of Omegas 3 & 6, to ensure your body remains happy and healthy. Get that right, and the benefits of Omega 9 will always be with you.