What are the benefits of Omega 3, 6 & 9?

A diet high in omega 3 fish contains enough, which helps to lower triglyceride levels in the blood and prevent clogged arteries. Save fishing series - catch of fish image by Teodor Ostojic from Fotolia.com

The omega-3, omega-6 and omega-9 fatty acids are vital for good health. Omega fatty acids are beneficial to hair and skin, respiratory, reproductive and circulatory and brain system. Omega-3 and 6 can not be produced by the body and must be obtained from food or vitamin supplements, but the body can produce omega 9 from omega 3 and 6.

Benefits of omega 3

It contains omega 3 polyunsaturated fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). It is found in some types of fatty fish such as anchovies, herring, salmon and mackerel. In 1976, the Danish scientist H.O. Bang and Dyerberg J. studied Husky diet and showed that diets high in fish, which results in omega 3 fatty acids, can decrease triglyceride levels in the blood and prevent clogged arteries.

Benefits of omega 6

The ommega 6 is another important fatty acid. It contains linoleic acid and is found in vegetable oils (including oils for salad dressings), nuts and seeds. The omega-6 contributes to good reproductive health and brain development.

Benefits of omega 9

This fatty acid is found in olive oil and other vegetable oils, avocado and nuts. It is different omega 3 and 6, as the body can produce naturally from omega 3 and omega 6. 9 lowers cholesterol levels and strengthens the immune system.

Deficiencies of omega 3, 6 and 9

Deficiency of these 3 fatty acids causes skin rashes, fatigue, compromises the immune system, cause infertility and other reproductive system problems. A 2002 study conducted by the American Heart Association showed a link between omega-3 intake and decreased cardiovascular disease.

Recommended levels of omega 3, 6 and 9

Ideally your daily diet contain two to four times more omega 6 than omega 3. But because of the high number of processed foods and oily typical of the American diet, many people consume 14 to 25 times more omega-6 than omega-3. consuming omega fatty acids in the wrong proportion can wipe out the benefits they bring. A 1999 study by the Workshop Recommended Daily Intakes Essential and noted the importance of this proporiĆ³n. Heavy consumption of omega-6 combined with too low a dose of omega-3 is related to inflammatory disorders such as arthritis and psoriasis.


Supplements should only be taken under the supervision of a health care provider. People suffering from seizures should not supplement with omega 6 as evening primrose oil. Pregnant women should not consume borage seed oil because it can harm the fetus and advance labor.