Omega 3 6 9

[Tom]

I am a little confused about Omega 3 6 9.

I know that this is a really good thing to have but I am not sure why and I am not sure where I can eat the Omega 3 6 9 except from a tablet. Is taking a tablet even a good source? How much of Omega 3 6 9 should I be having daily?

[olga115]

Hi, that was an interesting question. I knew something about the fatty acids but not as much as what I found on the internet (www.womentowomen.com and Fish Oil / Epa No Dha Capsules / omega 3 fish oils / PuraEpa )

Omega 3
The most important 2 fatty acids in the Omega 3 family are EPA and DHA, as these are in limited supply and only found in any real quantities in oily fish and fish oil supplements.
DHA is important for pregnant and nursing mothers and for young children for healthy development of the brain and vision, EPA is the most important for everyone else as it is necessary for the efficient functioning of the brain and the body at a cellular level.
The Omega 3's have anti-inflammatory and anti-coagulant properties as well as many other important health benefits. They reduce inflammation and can provide protection against cardiovascular disease, arthritis, skin conditions, depression and other mood-related disorders.
Omega 6
Although Omega 6 is generally classed as pro-inflammatory, paradoxically, GLA, when sourced dietetically, has anti-inflammatory properties. Omega-6’s can be found abundantly in many of our common vegetable cooking oils: soybean oil, sunflower oil, canola oil and corn oil (but not olive oil).It can help the bloating and pain associated with PMS. It also maintains healthy skin, hair and nails and generally helps to bring about hormonal and emotional balance.
Omega 3 and Omega 6 interact with each other so the balance between them is crucial for good health. Together they affect the production of hormonal type messengers called eicosanoids, which has an impact on inflammation in the body and all functions at a cellular level.
Omega 9
Omega 9 also has many preventative qualities as its main component, Oleic acid, helps to reduce the risk of arteriosclerosis, cardiovascular disease and stroke. Borage oil contains both Omega 6 and Omega 9 in the form of Gamma-linolenic acid and Oleic acid and is in fact, one of the best sources of GLA.

All fatty acids hold enormous potential for the body, in that they are converted into other molecules that perform vital roles in regulating, mediating, inducing and countering myriad body functions
The problem is that adherents to the typical American diet take in stacks of omega-6’s and 9’s, which, if not balanced by 3’s, fiercely fuels the inflammatory fires. And we know this can lead to a litany of health issues. The ratio of omega-6’s to 3’s should be somewhere between 2:1 and 4:1. Instead, most of us are getting somewhere between 10:1 and 30:1.
This overview of the differences between omega-3’s, 6’s and 9’s should give you a better idea as to why we hear so much about one fatty acid versus another. Fortunately, there’s a simple solution for evening out the imbalance that, unlike pharmaceutical anti-inflammatories or statin drugs, doesn’t involve risky side effects.
It’s possible to quickly and effectively quiet much of the body’s inflammatory response directly by taking EPA and DHA supplements. When balance between the two sides of the inflammatory cascade is restored, inflammation is reduced and better health more readily achieved.

[biogeek]

Nice post, Olga.

Tom, supplemental forms of the omega oils are a good source, but you can acquire them from food sources as well. Flaxseeds/flax oil as well as cold-water fish (such as salmon) are great sources of omega 3s. You don't need to worry about omega 6s so much because as Westerners, we get more than enough in our diet. Omega 9s can be manufactured by our bodies, so it's not critical to take a supplement for it specifically.

Here's a link to a short article I wrote for this forum awhile back: http://www.atkinsdietbulletinboard.c...a-3-6-9-a.html (Nutrient of the week: Omega 3-6-9!)

If you have further questions, please don't hesitate to ask.

[TWS]

Originally Posted by biogeek

Tom, supplemental forms of the omega oils are a good source, but you can acquire them from food sources as well. Flaxseeds/flax oil as well as cold-water fish (such as salmon) are great sources of omega 3s. You don't need to worry about omega 6s so much because as Westerners, we get more than enough in our diet.

Here's a link to a short article I wrote for this forum awhile back: http://www.atkinsdietbulletinboard.c...a-3-6-9-a.html (Nutrient of the week: Omega 3-6-9!)

If you have further questions, please don't hesitate to ask.

Thanks for the information and the subject of this thread.

I think this is the most important aspect of any high fat/high protein diet--the correct balance of Omega oils. The omega-3s we have evolved to use effectively come from green grass/algae. Any time grains (a recent addition to the human diet) are introduced we have an 'acidic' response. Grain and grain-fed proteins are not healthy for humans to eat, long-term. Our proteins need to be grass-fed for a good balance of omega oils. Farmed fish is another questionable protein. They are fed grain and lose, quickly, their healthy omega 3s. Grass-fed beef is a healthier choice than grain-fed salmon. Omega-3 enriched eggs are, at $3.50/doz, a better choice than 'factory' eggs at $1.25. It's not only what you eat, but what you eat, eats that is important.

A link to flax/fish oil:
Health & Nutrition by Michael R. Eades, M.D. » Fish oil versus flaxseed oil

Wild salmon is both expensive and elusive here in Ohio. I also worry about the toxins in wild fish, especially the fat. For that reason I take a fish oil supplement daily, eat pastured proteins, avoid industrial oils and avoid manufactured foods.

In the book, In Defense of Foods, Michael Pollan gave the advise to:
"Eat (real) food, not too much, mostly plants". I think those are words to live by.

In this link are some charts/graphs showing the effects of grain on the fat content of cattle. It's a good introduction to the health of 'grass farming'

Albaugh's Frosty Acres - Grassfed Beef

TWS

*Forgive any repetition in my post. I have given this same information previously but I believe it is at the core of why most Americans are on some type of 'diet' and why we have health problems in this country.

[BluECliQ]

From what I read awhile back Omega 6 is unhealthy for you, there were even reports that the fish Tilapia is just as bad as bacon for your heart because it has much more Omega-6 than it does Omega-3. Both fats use the same enyzmes in the body so the key is having a health ratio. When you have too much Omega-6 in your body you don't gain any of the health benefits from Omega-3. At least thats what I read. As for Omega-9, I've never heard of any health benefits from it, the human body can produce it on it's own.

Here's an article about the Tilapia thing...
Popular Tilapia Might Not Help Heart - US News and World Report

[gman]

Great posts and links included in the posts! Thanks.
I think I am doing well with Omega-3's, what do you think?
- I eat a fresh piece of salmon every week or two. I could live on sea food.
- I also throw a spoon of whole ground flaxseed meal into tuna salad when I make that, which is once or twice a week.
I am healthy per the list of things you want to be healthy (skin, nails, etc.) in the link.
Glenn