Omega 3,6 & 9 fatty acids

Madugula Mahender
Product Manager
Besiara Pharmaceuticals
Hyderabad

Omega fatty acids
https://www.healthline.com/nutrition/omega-3-6-9-
overview#section5

Omega-3, omega-6 and omega-9 fatty acids are all important dietary fats.

An imbalance may contribute to a number of chronic diseases.

The term "polyunsaturated" refers to their chemical
structure, as "poly" means many and "unsaturated"
refers to double bonds. Together they mean that
omega-3 fatty acids have many double bonds.

Omega-3 fatty acids type of fat your body can't make

Since the human body can't produce omega-3s, these fats
are referred to as "essential fats," meaning that you have
to get them from your diet.

The World Health Organization (WHO) recommends
eating at least two portions of oily fish per week, which is
rich in the omega-3s EPA and DHA).

There are many types of omega-3 fats, which differ based
on their chemical shape and size. Here are the three most
common:
•Eicosapentaenoic acid (EPA)
•Docosahexaenoic acid (DHA)
•Alpha-linolenic acid (ALA)

Improving heart health
Omega-3 fatty acids can increase "good" HDL cholesterol.
They can also reduce triglycerides and the formation of
arterial plaques.

Supporting mental health
Taking omega-3s can reduce symptoms of depression, schizophrenia
and bipolar disorder. It can also reduce the risk of psychotic disorders for
those who are at risk

Reducing weight and waist size:
Omega-3 fats play an important role in weight management and
can help reduce waist circumference

Supporting infant brain development
Omega-3s are extremely important for brain development

•Fighting inflammation: Omega-3 fats are anti-inflammatory,
meaning they can reduce the inflammation in your body that can
contribute to a number of chronic diseases

•Preventing dementia: People who eat more fish, which is high
in omega-3 fats, tend to have a slower decline in brain function in
old age. Omega-3s may also help improve memory in older
people

•Promoting bone health: People with higher omega-3 intake
and blood levels tend to have better bone mineral density

Preventing asthma:
Omega-3 intake can help reduce symptoms of asthma,
especially in early life

Like omega-3 fatty acids, omega-6 fatty acids are
polyunsaturated fatty acids.
The only difference is that the last double bond is six
carbons from the omega end of the fatty acid molecule.

Omega-6 fatty acids are also essential, so
you need to obtain them from your diet

The recommended ratio of omega-6 to omega-3 fatty acids .
in the diet is 4:1 or less.
However, the Western diet has a ratio between 10:1 and 50:1.

Gamma-linolenic acid (GLA) is an omega-6 fatty acid found
in certain oils, such as evening primrose oil and borage oil.
When consumed, much of it is converted to another fatty
acid called dihomo-gamma-linolenic acid (DGLA

One study showed that taking a high dose of GLA supplements
significantly reduced a number of symptoms of rheumatoid arthritis.

Omega-9 fatty acids are monounsaturated,
meaning they only have one double bond.

Omega-9 fatty acids aren't strictly "essential," meaning
they can be produced by the body. In fact, omega-9 fats
are the most abundant fats in most cells in the body.

One large study found that high-monounsaturated fat diets
could reduce plasma triglycerides by 19% and "bad" very-
low-density-lipoprotein (VLDL) cholesterol by 22% in
patients with diabetes
Am J Clin Nutr. 1998 Mar;67(3 Suppl):577S-582S. doi: 10.1093/ajcn/67.3.577S.

Another study found that feeding mice diets high in
monounsaturated fat improved insulin sensitivity and
decreased inflammation
Diabetes. 2015 Jun;64(6):2116-28. doi: 10.2337/db14-1098. Epub 2015 Jan 27.

The same study found that humans who ate high-
monounsaturated fat diets had less inflammation and
better insulin sensitivity than those who ate diets high in
saturated fat
Diabetes. 2015 Jun;64(6):2116-28. doi: 10.2337/db14-1098. Epub 2015 Jan 27.

Which Foods Contain These Fats?

However, you can also obtain these omega-3s from other
marine sources, such as algal oils. ALA, on the other
hand, is mainly obtained from nuts and seeds.

There are no official standards for daily omega-3 intake,
but various organizations offer guidelines.
According to the Food and Nutrition Board of the US
Institute of Medicine, the adequate intake of omega-3s per
day is 1.6 grams for men and 1.1 grams for women, for
adults 19 years and over.
https://www.nutri-facts.org/en_US/nutrients/essential-fatty-acids/essential-fatty-acids/intake-recommendations.html

Here are the amounts and types of omega-3s in one
serving of the following foods:
•Salmon: 4.0 grams EPA and DHA
•Mackerel: 3.0 grams EPA and DHA
•Sardines: 2.2 grams EPA and DHA
•Anchovies: 1.0 grams EPA and DHA
•Chia seeds: 4.9 grams ALA
•Walnuts: 2.5 grams ALA
•Flaxseeds: 2.3 grams ALA

Omega-6 fats are found in large amounts in refined
vegetable oils and foods cooked in vegetable oils.

Nuts and seeds also contain significant amounts of
omega-6 fatty acids.

According to the Food and Nutrition Board of the US Institute of Medicine,
the adequate intake of omega-6s per day is 17 grams for men and 12 grams
for women, for adults from 19–50 years old
https://www.nutri-facts.org/en_US/nutrients/essential-
fatty-acids/essential-fatty-acids/intake-
recommendations.html

Here are the amounts of omega-6s in 100 grams (3.5 oz)
of the following foods:
•Soybean oil: 50 grams
•Corn oil: 49 grams
•Mayonnaise: 39 grams
•Walnuts: 37 grams
•Sunflower seeds: 34 grams
•Almonds: 12 grams
•Cashew nuts: 8 grams

Omega-9 fats are also common in vegetable and seed
oils, as well as nuts and seeds.
There are no adequate intake recommendations for
omega-9s, since they are non-essential.

Here are the amounts of omega-9s in 100 grams of the
following foods:
•Olive oil: 83 grams
•Cashew nut oil: 73 grams
•Almond oil: 70 grams
•Avocado oil: 60 grams
•Peanut oil: 47 grams
•Almonds: 30 grams
•Cashews: 24 grams
•Walnuts: 9 grams

Omega 3,6 & 9 fatty acids

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