Category: Omega Fatty Acids

Omega 9 fatty acid falls under the non – essential amino acids i.e. they can be synthesized by our body. As our body could make them available, it is not necessary to supplement them . They also exhibit certain benefits liken lowering low density cholesterol( bad) and raise high density cholesterol( good).

Among various omega 9 fatty acids that include oleic acid, mead acid, eruic acid and nervonic acid, oleic acid is plays significant role in human body.

Olive oil has both omega 3 and omega 6 fatty acids. It is said to have the perfect balance of omega 3 and omega 6 fatty acids.

Their difference lie in their chemical structure and their roles in their body. They differ in holding their double bond position. Omega 3 fatty acids are anti – inflammatory and help prevent heart disease whereas omega 6 lowers the cholesterol and support the skin.

Omega 6 fatty acids are consumed in the form as linoleic acid. That further gets converted into arachidonic acid.

Too much consumption of omega 6 fatty acids raise your blood pressure, lead to blood clots that may cause heart attack and stroke.

Dry skin; scaly or flaky skin; cracking /peeling fingertips and skin (heel); small bumps on back of upper arms; patchy dullness or colour variations of skin.

Cereals, corn oil, eggs, sunflower seeds, wheat germ oil, whole grains, hemp oil, meats from grass fed animals.

Green leafy vegetables, flaxseed oil, canola oil, walnut, soybeans are rich in ALA

EPA and DHA are found mainly in oily cold water fish such as tuna,salmon,trout, herring, sardines, bas, swordfish, mackerel

Except seaweeds,most plants do not contain EPA and DHA.But they contain Alpha linoleic acid (ALA)

It is suggested that eating one to four times more omega 6 fatty acids more than omega 3 fatty acids is the reasonable balance ratio.( omega 6: omega 3 = 4: 1)

Omega 3 and omega 6 fatty acid balance is important because they are fundamental for the eicosanoid balance. Eicosanoid are signalling molecules in our body. They are inflammatory in action when derived from omega 6 and anti -inflammatory when derived from omega 3. Hence it is necessary for the signalling hormones balance.

The minimum recommended daily intake of EPA and DHA differs between countries and organisations; European Food Safety Authority : 250 mg EPA+DHA/day; World Health Organisation: 200 to 250 mg EPA+DHA /day

To achieve a normal omega -6 / omega 3 fatty acids balance it is important to include foods that are rich in the marine fatty acids EPA and DHA in your diet.