Omega 3, 6 and 9

Omega-3, omega-6, and omega-9, also known as omega-369, are three important groups of polyunsaturated fatty acids that play an important role in our diet. Although we often mention them together, they have different effects.

For example, omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are good for the heart and blood pressure. DHA specifically helps to maintain sharp vision and is good for the brain. You can find these fatty acids in fatty fish such as salmon, herring, and mackerel, as well as in fish oil supplements.

Omega-6 fatty acids, such as linoleic acid and arachidonic acid, are also important for our bodies. The ratio of omega-6 to omega-3 is important here. It is important to know that omega-6 is also found in a lot of processed foods. In addition, vegetable oils such as sunflower oil, corn oil, and soybean oil are also high in omega-6 fatty acids.

Omega-9 fatty acids, such as oleic acid, are produced by our body and therefore do not necessarily have to be obtained from food. You can find these in olive oil, nuts, and seeds.

It is important to maintain a good balance of omega fatty acids. Often, our Western diet contains too much omega-6 and too little omega-3. By eating a diverse diet with fresh, unprocessed foods rich in omega-3, and by eating less processed foods with excessive omega-6, you help your body.