What are omega 3, 6 and 9 + 10 Benefits for your health

Omega 3, 6 and 9 are essential fatty acids for good health. Omega fatty acids are beneficial for the skin, hair, respiratory, reproductive and circulatory systems, and the brain. Omega 3 and 6 cannot be produced by the body, therefore, they must be obtained through food or vitamin supplements, but the body can produce omega 9.

Benefits of Omegas:

Omega 3 contains polyunsaturated fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). It is found in some types of fish fat such as salmon.

Due to their physical and chemical characteristics, these fatty acids act in our body, fulfilling essential functions that allow normal functioning in different physiological processes.

Omega 6

Omega-6 fatty acids are also a polyunsaturated fat, essential for health because the human body cannot produce them.

For that reason, they should be incorporated through foods, such as red meat and poultry, eggs, dried fruits, and vegetable oils such as canola and sunflower oil.

Omega 6 contributes to good reproductive health and brain development.

Omega 9

Omega-9 fatty acids come from a family of unsaturated fats typically found in olive oil and other vegetable oils, avocados, and walnuts.

It is different from omega 3 and 6, since the body can produce it naturally from omega 3 and 6.

Omega 9 reduces cholesterol levels and strengthens the immune system. They are also known as oleic acids or monounsaturated fats.

Meanwhile, it has been shown that omega 9 fatty acids can help reduce the risk of cardiovascular diseases and strokes.

It has been proven that they increase the level of good cholesterol and decrease the level of bad cholesterol; Therefore, they facilitate the elimination of the accumulation of plaques on the arterial walls, which can be the cause of a heart attack or cardiovascular accident.

The lack of these three fatty acids causes skin rashes, fatigue, compromises the immune system, causes infertility and other problems of the reproductive system.

Below are 10 benefits that Omega has:

1) Cardiovascular diseases

They can reduce the risk of cardiovascular diseases, prevent arrhythmias, reduce the risk of thrombosis, reduce triglyceride levels, inhibit the growth of atherosclerotic plaques, improve vascular endothelial function, reduce blood pressure and inflammation in general. In addition, they can reduce sudden death from cardiac arrest.

2) Diabetes Mellitus associated with heart disease

They reduce the incidence and mortality of cardiovascular diseases in patients with diabetes, by reducing triglycerides, platelet aggregation and antiarrhythmic effects.

3) Rheumatoid arthritis

They reduce the number of joints with pain, present in this pathology.

4) Ulcerative colitis

It produces a reduction in the use of corticosteroids, with a decrease in inflammatory mediators and a general improvement.

5) Menstruation pain (dysmenorrhea)

These fatty acids improve painful periods and decrease the need to use pain medications such as nonsteroidal anti-inflammatory drugs (NSAIDs).

6) Psoriasis

Omega-3 fatty acids reduce erythema of skin lesions.

7) Atopic dermatitis

These fatty acids have been shown to benefit skin lesions.

8) Depression

They produce antidepressant effects, and also combined with some antidepressants, they increase the effects of these medications.

9) Schizophrenia

They improve various symptoms of schizophrenia, can accelerate the response to treatment and improve tolerance of antipsychotic medications.

10) Osteoporosis

Omega-3s, alone or in combination with calcium, slow bone loss and increase density in the thigh bone (femur) and spine in older people with osteoporosis.

However, omega-3, omega-6 and omega-9 fatty acids have different functions within the body, therefore; It is necessary to incorporate balanced proportions of essential and non-essential fatty acids to maintain good heart health and general well-being.

According to the American Dietetic Association, adults should incorporate 20-35% of calories in the form of fat in their diet, avoiding saturated fats and increasing omega intake.