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Omega 6 and 9 Fatty Acids: Benefits and Balancing of the Omega's

Updated on August 26, 2015
Image courtesy of thawats
Image courtesy of thawats

The Fatty Acids

We already know that Omega 3 fatty acids are essential for our well being and better functioning of the body. We have understood that they improve our immune and cardiovascular system. They affect affect the whole body for the better. These fatty acids are not produced by the body reason why we do need to look for them in other things. Plants and fish are the best resources when looking for these supplements. They both present different kinds of it. Summarizing, we know that we need omega 3 and we need a lot of it.

We have to see the rest of the spectrum. Omega 6 and 9 are just as important as the 3rd but are less known of. A perfect balance between all these fatty acids is what we should be aiming for. We can recognize that too much of any of them, as of anything, is always bad for the body, but that we need it for optimal functioning of our systems and cells.

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Omega 6: What Are We Getting from it?

When it comes to talking about omega 6, it is simply fatty acid that the body cannot produce naturally, thus needs to obtain through food. They are regarded as one of the best nutrients for the brain, just as the omega 3 one is, since it helps with its development and eventually becomes part of it.

There is a risk when consuming too much of this nutrient. Despite this fact, we should never be afraid of including it in our diet and balancing it with all other things we eat. If the ratio and the consumption are always respected then there should be no problem with it.

This fatty acid is in charge of many growths and maintenance in the body. Aiding the strength in bones, hair and skin growth and even improving and controlling the functioning of the reproductive system.

Now, the overdose on these fatty acids is known to produce uncomfortable inflammation, especially if there are more omegas 6 in the body rather than omega 3. The balance between the two has to be just right. There are of course some of the groups known not to give the same results of inflammation, like the ones obtained from vegetable oils.

Image courtesy of foto76
Image courtesy of foto76

Uses of Omega 6

Many of us only use this fatty acid for bone and brain growth but the uses are quite large, competing with the ones from omega 3. The uses are as follows:

  • Aiding in breast cancer: A type of the Omega 6 fatty acid, known as GLA, is best used for the treatment of breast cancer since it is a natural nutrient that reduces inflammation and works well with most medications, almost never producing a side effect. Although many state that this could go either way, it would be great to talk about the possibility of including this in your diet if going through this and wanting to see different results after each procedure.
  • Immune system improvement: It is quite known that because of this fatty acid many people have battled their sicknesses and allergic reactions quite well. This does vary depending on the person and their medical history but for the most part, if you see an improvement after beginning to increase omega 6 then continue onward safely.

  • Helps fight against arthritis: Sharing this quality with omega 3, there are many studies that suggest that the fatty acid assists the body and joints when suffering from rheumatoid arthritis. Many people state that it works wonders and it does not hurt to try it.
  • Osteoporosis: Bone loss and injury is most prominent in bodies lacking omega 6, so getting enough in your diet will support your growth and bones health.

There are many more uses of the fatty acid, including pain depletion in women with menstrual or breast pain, eczema issues in the face and back, and even helping in diabetic neuropathy. It is highly encouraged to get enough of this nutrient alongside omega 3.The best sources to get omega 6 are the following:

  • Sunflower oil
  • Flaxseed oil
  • Safflower oil
  • Corn
  • Cottonseed oil
  • Soybeans
  • Sesame seeds
  • eggs
  • avocado
  • nuts
  • poultry
  • pine nuts
  • coconut

These are the most efficient in supplying the referred fatty acids for you even though there are other sources.

Image courtesy of phasinphoto
Image courtesy of phasinphoto

Omega 9: Where does it Stand?

Now that we have understood how important the other two fatty acids are and how we should balance them in our diets, let's see just how much we need the last one in our lives. They are mono-unsaturated fats that aid in our health and body just as much as the other nutrients.

These are most efficient for our heart heath, our cholesterol and high blood pressure, and the control of the sugar in our blood. It is also found in most plants and plant oils, such as canola oil, olive oil, almonds, avocados, eggs, poultry and cashews. These are the least recognized since their benefits are not as big but are very much needed.

Uses of Omega 9

The uses are most generally directed to aiding the heart and lowering the bad cholesterol in our bodies. It is not needed or required in our body, so things are not going to fall apart without it but it will help us get better and feel happier. Since it is regulating the blood sugar level and how we function when in situations of extreme fatigue, the nutrient is great for daily consumption. It should not be sought as much as the other two.

The nutrients are not produced naturally which means that we will always continue looking for them in our foods and sometimes just buy pills or supplements of them. They should always have a place in our diets and an importance in our minds since they give many long lasting uses, especially when it comes to brain, heart and bones.

The balance between them is hard to maintain, I will be honest about that, but it is not impossible. Just remember that omega 3 is the most important and is found in fishes the most, the 6th is amazing but should be consumed less from the natural oils and the 9th is great and is needed the least. So keep it in your diet and if you think you need any help modifying your food and your shopping list, talk to your G.P. or a diet professional. One thing is for sure, going through life without these is not an option to consider.

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      Milady Gonz├ílez 2 years ago

      I hope to see that day come for you poetryman6969! I would like ice cream to be included myself!:)

    • poetryman6969 profile image

      poetryman6969 2 years ago

      My wife is feeding us avocado all the time so we are probably good in that department. I keep waiting in vain for the government to put beer, potato chips and pizzas as vital pillars to the food pyramid!

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