Omega-3, 6 and 9
Omega-3 and Omega-6/GoodOmega-3 Sources/Omega-9
Omega-3 and Omega-6
Two importantpolyunsaturated fatty acids are linoleic acid andalpha-linolenic acid.Linoleic acid is used to build omega-6 fatty acids and alpha-linolenic acid isused to build omega-3 fatty acids. These fattyacids cannot be synthesized in the body and must be supplied by the diet. Theyare called essential fatty acids. Omega-3 and omega-6 fatty acids are importantin the normal functioning of all tissues of the body. You should make sure youinclude good sources of omega-3 and omega-6 each day.
Pregnant women have an increased needfor omega-3 and omega-6 fatty acids. They are needed for the fetal growth, braindevelopment, learning and behavior. Lactating women should also increase theirfatty acids intake, since infants receive their essential fatty acids throughthe breast milk.
Omega-6 fatty acids can be found inleafy vegetables, seeds, nuts, grains and vegetable oils (corn, safflower,soybean, cottonseed, sesame, sunflower). Most diets provide adequate amounts ofomega-6. Unless you eat a diet that is extremely low in fat, it is very easy toget more than enough omega-6. Supplementation of omega-6 is usually not necessary.
Omega-3 fatty acids can be found infar less foods than omega-6 fatty acids. Many people have a very low intake ofomega-3s. Since omega-6 fatty acids competewith omega-3 fatty acids for use in the body, it is important to take thesefatty acids in the proper ratio. The World Health Organization recommends a ratio of 5:1 to 10:1 omega-6 to omega-3. While a ratio between 1:1 and 4:1 is often considered as being optimal. Since most diets are very rich in omega-6 and low in omega-3, the ratio isoften somewhere between 10:1 and 20:1. This is especially a problem with dietsthat are high in processed foods and oils. Oils like corn, safflower, sunflowerand cottonseed are usually low in omega-3s. To balance the fattyacids out, it is important to eat a diet that is low in processed foods and withfat mainly coming from omega-3 fatty acids.
Many people have a deficiency ofomega-3 without realizing it, since the symptoms can often be attributed toother health conditions or nutrient deficiencies. Symptoms of an omega-3deficiency include fatigue, dry and/or itchy skin, brittle hair and nails,constipation, depression, frequent colds, poor concentration, lack of physicalendurance and joint pain.
Good Omega-3 sources
ground flaxseed
oils (like flaxseed oil, linseed oil, canola oil, walnut oil, wheat germ oil and soybean oil)
green leafy vegetables (like lettuce, broccoli, kale, spinach and purslane)
legumes (like mungo, kidney, navy, pinto, lima beans, peas and split peas)
citrus fruits, melons, cherries
Omega-3s are damaged by heat, so theoils should not be cooked with. They are also damaged by oxidation; that’s whyyou should store the oils in dark bottles in the refrigerator or freezer.
The absolute best source of omega-3are flaxseeds. One tablespoon ofground flaxseed will supply the daily requirement of omega-3. Flaxseeds need tobe ground for your body to be able to absorb the omega-3 from them. You cangrind flaxseeds in a spice grinder. Once flaxseeds are ground, the shells don’tprotect them from oxidation anymore and you will need to store them in therefrigerator or freezer, just like the oils.
Omega-9
Omega-9 is a family of fatty acidswhich includes two major fatty acids called stearic acid and oleic acid. Stearic acid is a saturated fat which can be converted to oleic acid, which ismonounsaturated. Oleic acid is the most abundant fatty acid found in natureand the primary oil produced by skin glands.
Omega-9 is a nonessential fatty acid,since it is produced naturally by the body. It does not need to be supplemented.Omega-9 is mainly used when there is an insufficiency of either omega-3, omega-6 or both. When the bodydoesn’t have enough omega-3 or omega-6, it tries to compensate byproducing omega-9 fatty acids to take their place. Omega-9 derivatives aren’t aseffective as omega-3 or omega-6 though and our health will eventually suffer.
Reference: http://www.veganpeace.com/nutrient_information/nutrient_info/omega_info.htm