The omega oils, 3, 6, and 9 are known as the essential fatty acids (EFAs), although omega 9 fatty acids are not technically essential because the body can metabolize them on its own. Omega 3 and omega 6 fatty acids must be consumed from food sources. The difference between the omega oils lies in a small shift in their chemical structure, as each fatty acid has a different position for its first double hydrogen bond.
There are a number of other essential fatty acids, such as docosahexaenoic acid (DHA) and gamma-linolenic acid (GLA) created from omega 3 and omega 6 fatty acids. The body needs the omega fatty acids to metabolize the derivative essential fatty acids.
What do EFAs do? They are used by almost every body system, and play a critical role in cellular function. The essential fatty acids support and nourish the brain and nervous system, the heart and circulatory system, and the immune system. They are necessary for healthy skin, hair, and nails. They also help to convert cells into prostaglandins, which play a role in energy production, circulation, and metabolism.
Foods with Omega 3 Fatty Acids
Omega 3 fatty acid, or alpha-linolenic acid (ALA), is a foundation for optimum health. It is one of the main components of cell membranes, giving cells their fluidity, ease of movement and absorption. They are a critical factor in healthy brain and nerve cell development as well as eye health. Young children in particular depend on foods with omega 3 fatty acid - deficiencies are linked to behavioral and learning problems, as well as retarded growth.
Omega 3 fatty acids are also extremely beneficial for people who have high cholesterol levels. They are the precursors for a type of prostaglandin called series 3 prostaglandin, which specifically works to reduce dangerous fatty build-ups in the blood. They slow down the liver's production of dangerous triglycerides, while at the same time, increasing the body's level of HDL (high-density lipoproteins), otherwise known as the good cholesterol.
The American diet is frequently deficient in omega 3 fatty acids. In fact, many people are able to eat enough foods with omega 6 fatty acids, as they are found in a wider variety of sources. Too many omega 6 fatty acids in relation to omega 3 fatty acids is in itself unhealthy. A proper ratio of omega 3 to omega 6 is 1:3.
Signs of omega 3 fatty acid deficiency include a weakened immune system, inability to concentrate, poor vision, and high blood pressure. The best sources of omega 3 fatty acids are flax seed oil, fatty fish such as salmon, tuna, and mackerel, sea greens, walnuts, hemp seeds, sesame seeds, and canola oil.
Foods with Omega 6 Fatty Acids
Omega 6 fatty acid, also known as linoleic acid, is known to specifically help with skin disorders, inflammation, and PMS symptoms. Linoleic acid and its derivatives are, like alpha-linolenic acid, required for protaglandin production, brain, nerve, and immune health. There are numerous sources of omega 6 fatty acid in the American diet. Most vegetable oils contain linoleic acid, such as soy, corn, sunflower, and cottonseed oils. Omega 6 is also found in most nuts and beans, tofu, olives, and dark leafy greens.
Foods with Omega 9 Fatty Acids
Although omega 9 fatty acid, also called oleic acid, is not a true essential fatty acid, it is often grouped with the other omega oils because of its health benefits. Omega 9 fatty acids are from monounsaturated fats, while the other omega fatty acids are derived from polyunsaturated fat sources. Oleic acid is important for heart health, as it works by increasing HDL levels in the body, and eliminating LDLs, or bad cholesterol. Foods with omega 9 fatty acid include olives and olive oil, most nuts, and avocados.
A healthy diet requires a balance of all the essential fatty acids. Include rich sources of omega 3 fatty acid in particular on a regular basis, but make sure you are eating healthy sources of all the EFAs. Keep in mind that whole natural foods are always better sources, as processed foods, such as altered oils, contain less omega fatty acids, if any at all.
Sources:
Page, Linda. "Healthy Healing: A Guide to Self-Healing for Everyone." (Traditional Wisdom, 2003).
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