Omega 3-6-9 Fats: what's the difference? Natural sources

In the market of sports nutrition and supplements are in high demand in unsaturated fatty acids (more EFAS), particularly omega-3-6-9. As a source of raw materials for their production use fish oil and vegetable oil, because today they have passed all necessary examinations and tests. In addition, experiments have shown that they have no side effects.

Also according to recent studies, omega-3 fish oil owns a 10 percent share in the total amount of consumed supplements. The greatest demand is for minerals mutivitamin, which accounted for 32%, and calcostetha supplements – 12%.

This material will address issues relating to omega-3-6-9 the use of NLC, the differences between polysystem fatty acids (hereafter VLC), and others.

EFAS: their role in body types

The role of fatty acids in the body is difficult to underestimate, when considered as:

• the element of cell membranes;
• the primary component of fat;
• regulator of inflammatory processes.

In this case they are divided into the following types: unsaturated and saturated LCD. The latter are also found in meats and tropical plants, mostly, they freeze and remain in this condition even in normal room temperature. Unsaturated fats (hereafter VAW) is rich in vegetables, fish oil and grains. Almost for all typical liquid state.

VAW, in turn, are subdivided into types of fat: polyunsaturated (polyunsaturated fatty acids further comprise omega-3 and omega-6) and monounsaturated (MUFAS further include omega-9).

What are omega-3 fatty acids?

The most important omega-3 EFAS include: dokozagexaenova (hereinafter DHA), ayasaranda (hereinafter EPA) and alpha-linolenic (ALA next). The latter is the main LCD, that is, its presence in foods and supplements required.

Despite the fact that the body is able to process basic acid to EPA and DHA, it does not provide the desired effect. In this regard, it is vital to consume them together with foods, since they are involved in development of the brain and Central nervous system. In addition, these acids are a powerful weapon to fight various inflammations and help to prevent these processes.

Some theorists assume that supplementation with omega-3 LCD-help in the treatment of neurological disorders and inflammatory diseases. However, during the research it was found that additives give a different effect: the result was achieved only in one case. Also by studying DHA and EPA, it was found that their daily intake of food helps in the treatment of arthritis. In someof patients were able to completely abandon the drugs.

What is omega-6 fatty acids?

Basically, these omega-3 contained in LCD products, which include linoleic acid. The latter plays a major role in converting omega-6 Pufas to arachidonic acid, which together with EPA serves as a prototype of eicosanoids (molecules).

The resulting from an AK these molecules amplify the inflammatory process can cause pain, fever and to increase its duration. Derived from EPA, eicosanoids, on the contrary, have anti-inflammatory properties. It is therefore important that the body has followed the correct balance of these types of molecules. When the proportion of omega-6 in your diet, higher than the proportion of omega-3, inflammation starts to progress.

What is omega-9 fatty acids?

Included in the fat composition of animal and vegetable origin. Primary type is oleic acid, which is rich in nuts, olive, animal fats, grains. As the role of omega-9 in the body are not severely affected, taken with the ingredients – optional.

The balance of omega-3 and omega-6

Because these EFAS are components of cells, the fluctuations of their shares in the body and part of the LCD in food is directly related to the concentration of the LC in the cell membranes. And this affects the number of inflammatory and anti-inflammatory eicosanoids, which are produced by the cells.

The correct ratio of these EFAS is considered to be 2:1, where a large proportion belongs to the omega-6, lower omega-3. However, due to a significant increase in the use of vegetable oils in Western diets, the ratio is 20:1.

To adjust the ratio of the EFAS relative to each other, it is advisable to increase the proportion of consumption of omega-3's LCD. The same effect will be achieved while reducing the proportion of omega-6. In other words, the ideal solution would be to use omega-3 in larger quantities, and omega-6 in a smaller.

Natural sources of omega 3, 6 and 9 fatty acids

While omega-3-6-9 EFAS as supplements has not received full and unconditional recognition, can self-adjust their balance in the body. You need to know, part of what products they are.

So, omega-3 EFAS found in fish and seafood, namely:

• herring;
• salmon;
• sardines;
• mussels;
• halibut;
• Pollock;
• mackerel;
• fish-sword;
• flounder;
• tilapia;

as well as in products of plantorigin:

• nuts (walnuts, hazelnuts, pecans);
• seeds (flax, hemp).

Natural sources of omega-6 EFAS are vegetable oils derived from corn, sunflower, safflower seed.

Omega-9 EFAS contained in animal fat and olive oil.