Omega 3 fatty acid in food |Omega 6|Omega 9

Omega 3 fatty acid

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The omega fatty acids have great health benefits. It includes Omega 3 fatty acids in food, Docosahexaenoic Acid ( DHA), Eicosapentaenoic Acid ( EPA), Alfa Linoleic Acid ( ALNA)/ Linoleic Acid ( LNA). The Omega 6 fatty acid includes linoleic acid, conjugated linoleic acid, gamma-linolenic acid. The Omega 9 fatty acid includes Oleic acid.

Omega 3 fatty acid in food

Sources:- fatty fishes/ oil ( like mackerel, tuna ), flaxseeds/ oil, almond, avocado, black cumin seeds, brazil nuts, cod liver oil, egg, garlic, ginger, grape seed oil, olive oil, orange, oyster, pumpkin seeds, red meat, soyabean oil, sunflower oil, walnuts/ oil, spirulina, spinach, parsley, peanut, oregano is omega 3 fatty acid in food.

Benefits of omega 3 fatty acid

  • 1) improve eye health
  • 2) decrease blood sugar(1)
  • 5) improve the digestive system
  • 6) It also developed coordination disorder
  • 7) reduce eczema.
  • 8) remove fatigue.
  • 9) It also reduces gastrointestinal disorder, glaucoma, gout and prevent breast cancer (2).
  • 10) This decreases hair loss as well as high blood pressure and risk of heart attack (3).
  • 11) increase immunity, bone density, hormonal function.
  • 12) This also decreases infertility, joint pain, Kidney Disease, liver, lung disease. Leprosy, mental retardation, migraine headache, Alzheimer’s disease( 4).
  • 13) improve night vision, nonalcoholic fatty liver disease (5), nerve cell function (6), Omega 3 fatty acid deficiency, osteoporosis.
  • 14) Omega 3 fatty acids also reduce stomach ulcers, stroke, stress.
  • 15) it also promotes vision development and weight loss.
  • 16) Omega 3 fatty acids also reduce schizophrenia, a kind of mental disorder and improve thinking ability (7) and keep your heart healthy.

Omega-3 fatty acids can’t make in the body. So, you have to eat omega-3 fatty acids rich foods. Omega 3 fatty acids have two main ingredients that are DHA and EPA.

The best Omega-3 fish oil is – WOW Omega 3 by sports research.

Docosahexaenoic acid ( DHA)

Sources:- fatty fish oil like tuna, mackerel, Salman, tuna; cod liver oil, flaxseed oil, Spirulina ( blue-green algae), liver, algae oil, anchovies.

Health benefits of DHA

  • 1) DHA mainly stored in retina and brain so it improves your brain power (8)and vision power.
  • 2) DHA produces anti-inflammatory prostaglandins and converts it to EPA in our body.
  • 3) It is used to decrease Alzheimer’s (9), Asthma.
  • 4) It also helps in vision improvement.
  • 5) It not only decreases the risk of breast cancer but also coronary artery disease.
  • 6) reduce dementia disease, depression, DHA deficiency.
  • 7) It also boosts the immunity system and learning ability.
  • 8) control high blood pressure.
  • 9) It also helps to decrease your body fat.
  • 10) improve mental development and reduce the risk of schizophrenia.

Eicosapentaenoic Acid ( EPA)

Sources:- fatty fish oil, flaxseed oil, cod liver oil, krill oil, algae oil, olive oil, Spirulina, Salmon, tuna.

Health benefits of EPA

  • 1) like DHA, EPA also stored significantly in the brain and retina so it is helpful to improve vision problems and boost your memory power.
  • 2) it also helps blood clotting and improves the immune system.
  • 3) decreases cholesterol level, depression (10), type 2 diabetes, cognitive function (11), coronary artery disease (12), breast cancer, high blood pressure, osteoporosis.
  • 4) it is also helpful for weight loss.

Alfa-linolenic acid ( ALNA) / Linolenic acid ( LNA)

Sources:- fish oil, flaxseed oil, Brazil nut, black cumin seed, cod liver oil, dairy products, grape seed oil, krill oil, olive oil, Salmon, tuna, walnut, soybean /oil, Sunflower /oil, Spirulina, spinach, peanut, pumpkin seed, red meat.

Health benefits of ALNA/LNA

  • 1) reduce acne, Alzheimer’s, asthma, inflation, skin cancer, cholesterol level.
  • 2) increases ALNA/LNA deficiency, brain functioning.
  • 3) improve hair health, dementia, depression, diabetes.
  • 4) it also reduces coronary artery disease, chronic obstructive pulmonary disease, Kidney Disease, Eczema.
  • 5) it is also helpful to reduce heart disease, high blood pressure, diarrhea.
  • 6) boost your immunity and increase blood vessel elasticity.
  • 7) This also removes ulcerative colitis, skin disease, migraine headache.
  • 8) It not only decreases the risk of osteoporosis but respiratory infection for the child.
  • 9) It also improves nerve function and decrease the risk of cognitive damage.

ALNA/LNA are polyunsaturated Omega 3 fatty acids, a very little part of it converted to DHA/ EPA. When these convert to DHA/EPA, utilize by our body.

Flaxseeds / Flaxseed oil

Flaxseed contains polyunsaturated Omega 3 fatty acid, Alpha-linolenic acid, and linolenic acid. Consume only ripe or not raw.

Health benefits of flaxseeds/flaxseeds oil

  • 1) These are useful to remove acne, inflammation, allergic reaction, abdominal pain, acute respiratory distress syndrome.
  • 2) These are also antioxidants, anti-blood clots.
  • 3) Remove cancer (breast, prostate, lung) (13), constipation, bronchitis, periodontal disease.
  • 4) These are reduced coronary artery disease as well as cholesterol ( total/ LDL)
  • 5) Improve bone health, brain health, immunity, liver health, hair health, skin/ tooth health.
  • 6) decrease constipation, depression diabetes type 2, dry eye, Eczema, flaxseed deficiency, high blood pressure (14), osteoporosis, ovarian disorders.
  • 7) These are also helpful to reduce your extra weight, vision problem, urinary infection, ulcerative colitis, risk of stroke, radiation therapy effect.

Omega 6 fatty acids (Linoleic Acid)

Sources:- broccoli, black cumin seeds oil, cottonseed oil, egg, olive oil, pumpkin seed oil, nuts, grape seed, mushroom, poultry, meat, safflower seed /oil, sunflower seed/ oil, soybean oil, sesame seed /oil, olive oil, walnut.

Omega 6 fatty acid benefits

  • 1) It is very helpful for brain health, hair growth, liver function.
  • 2) It removes acne, AIDS/HIV, inflammation (15), allergy, digestion problem, diarrhea, constipation, prostate cancer.
  • 3) decrease high blood pressure as well as cholesterol( LDL) level, and coronary artery disease(16).
  • 4) antioxidants, anti-blood clot and reduce anxiety (17)
  • 5) boost immunity and reduce vaginal dryness, linoleic acid deficiency, high blood pressure, pain, risk of stroke.
  • 6) It also increases nerve function, cognitive function, reproduction.

Linolenic acid is also a polyunsaturated Omega 6 fatty acid from food sources.

However, high intake of Omega 6 fatty acids may cause Arthritis, Asthma, coronary artery disease, depression.

Omega 9 fatty acid ( Oleic acid)

Sources:- avocado oil, black cumin seed oil, flaxseed oil, almond oil, grape seed oil, cashew, canola oil, Chia seed oil, olive oil, Sunflower oil, safflower oil, sesame seed /oil, peanut oil, soy.

Health benefits of Omega 9(Oleic Acid)

  • 1) it decreases infertility, high blood pressure, ear pain, jaundice, cancer, blood sugar level, Alzheimer’s, inflation, risk of stroke, nerve pain.
  • 2) it increases immunity, oleic acid deficiency.
  • 3) remove cholesterol, coronary artery disease (18), constipation.
  • 4) it is antioxidant and protects the skin from ultraviolet rays.

Oleic acid is a monounsaturated Omega 9 fatty acid produced in our body when Omega 3 and Omega 6 fatty acids adequate levels are present in the body.

The benefits of omega 3 6 9

However, from the above discussion, we came to know that Omega 3 6 9 fatty acid has great health benefits. So, you have to include omega 3 6 9 fatty acid-rich foods such as fatty fishes like mackerel, tuna, flaxseeds/ oil, almond, avocado, black cumin seeds, brazil nuts, cod liver oil, egg, garlic to keep your physical as well as mental health well.

These three essential fatty acids boost your immune system. These help you to fight against fatal diseases such as cognitive decline, heart attack, liver and kidney disease, and many others. That’s why you should include at least omega 3 fatty acids in food.

Abhijit Ghosh

Hi, I'm Abhijit Ghosh, an aspiring blogger , have completed master degree as well as nutrition and two years yoga courses. This blog is dedicated for helping people learn about healthy food and yoga to keep fit, active and healthy all the day long .