What are the benefits of Omega 3, 6 and 9?
Omega-3 fatty acids, 6 and 9 are essential elements that enter the human body with fish oil and some natural vegetable oils. These elements play an important role in various biological processes of the body, but are not synthesized by it, so they must be supplied daily with food.
Omega-3 and 6 are part of the group of polyunsaturated fats, and Omega-9 belongs to the group of monounsaturated fats. The use of these supplements has a positive effect on health and restores the natural balance.
What is NLC and where are they contained?
The most important NLCs belonging to the Omega-3 group are:
- alpha linoleic.
The latter is the most important, the presence of which in the daily diet should be mandatory. These acids are the most important component for the development and normal functioning of the brain regions, and also participate in the regulation of the nervous system and fight inflammatory processes, helping to prevent them.They are useful for both women and men, improving the general body resistance to inflammation.
Some theorists have suggested that these supplements help in the treatment of neurological diseases, but this action has not been proven. However, it was possible to establish that their daily use with foodstuffs is a good help in the treatment of arthritis - in some cases, patients were even able to completely discontinue drug treatment.
When a person lacks Omega-3, skin peeling, dryness and dandruff occur, skin problems in the form of acne and early wrinkles appear, memory is disturbed and joint pains appear. In addition, the lack of fraught with liver diseases and heart disorders, constipation and general depressed state. The excess of this element is also harmful and provokes a decrease in pressure, irritability and severe anxiety, malfunction of the gastrointestinal tract and pancreas, and is accompanied by increased bleeding, even from small wounds.
Omega-6 is usually found in foods rich in linoleic acid. It is the main element in the conversion of fats to arachidonic acid, which can enhance the course of inflammatory processes.It is important to understand that a small amount of omega-3 and too much omega-6 in the body can provoke inflammation, and therefore the right balance must be maintained.
The correct ratio of Omega-3 NLCs is 6 - 2 to 1. Omega-6 oversupply often leads to a strong weakening of the immune system, the development of inflammatory processes and cancer. The disadvantage is hair loss, nervous breakdown, growth retardation and sterility.
Omega-9 is not an important component for the functioning of organs, so taking it daily is not required. Such NLC are animal and vegetable fats - they are rich in grains, olive and nuts. In addition, they are found in avocados, sunflower, olive or rapeseed oil. Despite their small contribution to the functioning of the internal systems, their use has advantages: they reduce the risk of diabetes and the occurrence of heart disease.
The acute shortage of oleic acid in the body, however, is still capable of causing some disturbances in the form of dry mucous membranes, disturbances in the digestive process, memory deterioration, stratification of the nails, inflammation in the joints and rapid fatigue.
To maintain the right balance of NLC, you need to know which products are better to use for this. Omega-3 is contained in:
- salmon and herring;
- sardines and mussels;
- hemp seeds;
- pollock and halibut;
- flax seeds;
- in swordfish.
Omega-6 is found in corn and sunflower oil, as well as in safflower seed, and Omega-9 is found in animal fats.
The role of unsaturated fatty acids
Omega-3, 6 and 9 play an important role for the body:
- are constituent elements of the cell membrane;
- act as the primary component of body fat;
- involved in the regulation of inflammatory processes.
In this case, fats come in with food: with meat and tropical fruits, which contain a large amount of NLC, as well as vegetables, grains, fish oil and natural oils of plant origin, which are rich in unsaturated.
Surely many readers wondered - why do we need Omega fats? Their main functions are as follows:
- normalization of cholesterol levels;
- increasing the body's resistance;
- improving skin tone;
- normalization of the cardiovascular system;
- recovery of the nervous system;
- hormone balance;
- prevention of nervous disorders;
- the prevention of some oncological diseases;
- antioxidant effect.
The balance of these oils is a guarantee of good health, however, with the increased content of certain elements, or, conversely, their lack, there are various problems with the nervous system and digestion, muscle tone, skin, immune system and memory. At the same time, general well-being causes a certain concern.
Omega oils should be present daily in a person's diet: enough spoons of linseed oil, a small handful of nuts, some seafood or fish oil to gain good health. However, in the conditions of the modern world it is rather difficult to maintain the natural balance of these acids, so you can take these supplements in capsules with the rest of the food.
Capsule supplements contain a balanced formula of unsaturated fats, and therefore have a positive effect on well-being:
- improve metabolism;
- are a prophylactic agent for heart and vascular diseases;
- increase overall endurance;
- help reduce weight;
- increase testosterone production.
Such drugs are often very useful for athletes and are often used by them in the process of training: to increase the volume of muscles and stimulate their growth during active work, you should use from 3 to 5 g of Omega oils daily - this will help to produce high-quality weight gain and maintain stable body work.
Adequate daily intake of healthy fats and respect for their optimal balance is an important and essential condition for maintaining health. Fatty unsaturated acids help to protect against dangerous infections, give strength and good mood, help maintain muscle and skin tone and maintain immunity at a high level: this is why it is so important to take these healthy supplements every day.