supplemented omega fatty acid

When we talk about fatty acids, it undoubtedly, comes with various health benefits. But these health benefits can be converted into various health complications of these fatty acids are not taken in the right ratio. One can seek the advice to the intake of fatty acids and other information concerning fatty acids from Omega 3-6-9 is a combination of three fatty acids which includes two essential fatty acids namely omega 3 and omega 6 and 1 non essential fatty acid namely omega 9. Now, a combination of these three in the right ratio can do wonders to your health. These are all important dietary fats having unique health benefits for your body.

Sources of omega 3

Sources of omega 3

Since, the human body is incapable of synthesizing omega 3 on its own; it is the most commonly supplemented omega fatty acid. Experts recommend consuming which are rich in this type of fatty acids. Oily fishes are rich in omega 3. Hence, experts and international organizations like World Health Organization and American Heart Association recommend consuming at least two portions of oily fish every week. Following are some other sources of omega 3:

  • Soybean (Roasted)
  • Walnut
  • Pumpkin seeds
  • Flaxseeds
  • Green leafy vegetables
  • Seafood like Mackerel, oyster, sardines, salmon, fresh tuna etc.

Sources of Omega 6

Omega 6 is also essential fatty acids but when compared to omega 3, one should take more care in consuming omega 6. Consuming too much of omega 6 can lead to adverse effects on your health. Human body is not capable of handling omega 6 more than the recommended amount. The body for energy mostly uses it. Experts recommend the intake of omega 3 to omega 6 in the range of 2:1 to 4:1. If this ratio is not followed, one might have to admit various health complications. Other than oily fish, omega 6 fatty acids are found in-

  • Raw nuts and seeds
  • Sesame oil
  • Sunflower oil
  • Hemp Seed oil
  • Pistachios
  • Olive oil
  • Pumpkin seeds etc.

Sources of Omega 9

Unlike omega 3 and omega 6 which are polyunsaturated fatty acids, omega 9 is monounsaturated fatty acid. It is not considered as an essential fatty acid as the human body produces it naturally. The most common omega 9 fatty acids are oleic and stearic acid. When the body has enough omega 3 and omega 6, these omega 9 fatty acids are produced naturally by the body. Apart from this, omega 9 fatty acids are also found in almond butter, sunflower, hazelnut, olive oil etc. Visit for more information regarding omega 3-6-9.