Omega 3,6 and 9 are essential for healthy living.
Each one of the Omega has various health benefits and are good for the health.
By Mahmood Hussain 23th November 2017, write articles and blogs to be published in www.babyfirst.com.pk BABY FIRST PAKISTAN and also on Facebook/babyfirstPakistan and other social media such as LinkedIn, Twitter and so on. The writer is from Karachi, Pakistan Currently he is in Philadelphia, USA. Today is Thanks Giving Day a national holiday in the USA. I will witness in Philadelphia USA as well as Black Friday (this day observation started from Philadelphia which now celebrated all over the USA and now other countries is also following & observing it, the crazy shopping day festival. Last year I also witnessed both days in New York, Black Friday is a big shopping spree because of huge discounted sale that varies from 50% to 75% discount.
The regular intake of (Omega’s) fatty acids plays the vital role in reducing the risk of heart disease, stroke, brain development and bone joints movements.
All of them are the important dietary supplement. It is readily available at pharmacies/chemist outlet as Over The Counter (OTC) product
These three Omegas are term as the fatty acid.
Use of nutritional or dietary supplement is recommended, which provides essential nutrient such as multivitamins, minerals, fatty acids, fiber or amino acid. These all three Omegas are essential and good for healthy living and Quality of Life. These are missing and are not much available in sufficient quantity within the individual daily diet.
It is important for us to maintain our daily intake of Omega 3, 6 and 9 fatty acid within our diet. Its imbalance or deficiency may lead to various chronic diseases.
Omega 3 and 6 provides health benefits, so is omega 9, which is also good and have health benefits such as its anti-inflammatory properties that increase bone joints healing and provides also protection from various diseases. Omega 9 is not an essential fat whereas Omega 3 and 6 are essential fats, which means that human body is capable to produce omega 9 on its own.
Omega-3 fatty acids are polyunsaturated fats.
Omega-3s refer to essential fat. The human body is not capable of producing itself. This means that we need to have required quantity from our daily diet intake.
In this aspect, World Health Organization (WHO) strongly recommends taking oily fish twice a week. The fishes are the rich source of Omega 3s.
Omega 3 is an essential part of our body cell membrane. They perform the number of essential functions such as:
It improves heart health. It improves good HDL, maintain require cholesterol level and will reduce triglycerides levels, this result in the reduction in blood pressure and prevent formation plague among the arteries.
Improve mental health such as depression, bipolar disorder and schizophrenia. It also showed that it improves conditions which are likely to effect due to psychotic disorders.
Body weight management. This helps in reducing body weight and it works to avoid obesity, which means the reduction in waist size.
Infant and baby mental development. Omega 3 is essentially needed in infant and babies for their brain development.
Reduces Inflammation. This work out to combat during inflammation, this aids in fighting against the chronic diseases.
Other advantages of using regular Omega3 is, it reduces liver fat and this help to prevent or delay dementia and memory loss.
Improve bone health by eating the rich source of fish having Omega 3.
Consuming fish twice a week, which has the high content of Omega 3 is very good for overall health of the individual.
It is observed the diet consumed in Western countries contain less amount of Omega3. This gives rise to deficiency and may give rise to chronic disease such cardiovascular disease, diabetes type II and obesity, which is also the global problem at this point in time.
List of reliable sources of Omega-3, 6 and 9.
Nuts are classified as polyunsaturated fats.Use daily a handful of nuts is strongly recommended. The beauty of Nuts is these contain high fiber and protein They contain all three Omega 3, 6 and 9. We can eat peanuts, almonds, walnuts, pistachio, pecans, cashew, Brazil nuts and macadamia nuts.
Omega 3 is available from egg to peanut butter.
Fish of cold water are the excellent source, such as solemn, tuna and mackerel which should be commonly consumed by us. Recommended is to eat fish twice a week. Fish are also the rich source of protein and it contains iron in good amount.
In a study conducted by University of Maryland and Medical Center USA which states that Omega 3 fats is helpful in lowering cholesterol levels.
Oil is also reliable source, which is used for cooking, salad dressing or dipping bread. It contains Omega 3,6 and 9 fatty acids. Flaxseed oil has Omega 3 and 6. Canola oil has Omega-3s. Many seeds have Omega 6 such as soybean, black currant, evening primrose, grapeseed, cottonseed, grape seed and hemp.
Omega 9 is present in sesame and olive oil. None of the oil sources have all three polyunsaturated fats it is required by consuming the mixed pattern.
Avocados are the excellent source of Omega 3s and high in fiber and potassium. These are very much liked and famous food across all North and south America. Mexico is the largest producer which meets 45 percent of the world demand for an avocado market. Rest of the 55% avocado producing countries are Chile, Indonesia, United States, Colombia, Dominican Republic, Brazil and Peru
Olives are also a rich source of omega 3 fatty acid.
Vegetables which are high in Omega-3 fatty acid are Brussels sprouts, Kale, Spinach, Broccoli. Cauliflower and Winter squash.
Seeds which are commonly available have similar nutritional value as do the nuts have. The seeds are also the rich source of protein and fiber. Few of the variety of seeds contain omega 3 and 6 fatty acids. If we analyze seeds of pumpkin, sunflower, flax, pine nut and sesame they all are high in omega 6s. Beside it, the pumpkin and flax seeds also contain omega 3 fatty acid. All the above mention seeds are devoid of omega 9s.
These recommended should be consumed regularly either as the snack at evening tea or at time of breakfast.
One of the forms of Omega-6 fatty acid that Gamma-linolenic acid (GLA) found in certain oil such as primrose and borage oil, its consumption is very good for us it acts through the chain of reaction.
In one of the study, it showed that consuming the high amount of GLA supplements considerably reduces various symptoms of rheumatoid arthritis. In another study found very interesting fact was found, by taking GLA supplement in breast cancer patient along with cancer drug, showed to be more effective as compared to taking only anticancer drugs.
Omega-6 fatty acid is essential fats. This is the important source of energy for the body. In western world diet and in developed countries food intake, it is abundantly available.
Omega-9 fats available in our foods in good quantity, it is commonly found in vegetables, nuts, seeds oil and seeds. As omega 9 is not an essential fat, no adequate intake is recommended for it. Body is capable to meet its need. Omega 9 fatty acid is present in the oil of olive, cashew nut, almond, peanut, avocado and in walnut.
The daily consumption of fatty acids (Omega’s) plays the vital role in reducing the risk of heart disease and stroke.
Article written by Mahmood Hussain for Baby First Pakistan website, Facebook, twitter, LinkedIn and other popular social medi