You’ve likely heard that eating foods rich in omega-3, 6, and 9 fats is good for your health — but what are they exactly, and why are they important? This guide explains what each type does, how they benefit your body, where to find them, and how much you need.
We’ll cover:
· Omega-3 Fatty Acids
· Omega-6 Fatty Acids
· Omega-9 Fatty Acids
· How to Maintain the Right Balance
Omega-3 Fatty Acids
Omega-3s are a type of polyunsaturated fat (often called PUFAs) that are essential for good health. They help with everything from heart function to hormone production. There are three key omega-3 fats:
· Alpha-linolenic acid (ALA)
· Docosahexaenoic acid (DHA)
· Eicosapentaenoic acid (EPA)
Your body cannot make ALA, so it must come from your diet. ALA can be converted into DHA and EPA, but the process is not very efficient. That’s why it’s best to eat foods that directly contain DHA and EPA too.
Benefits of Omega-3
Omega-3 fatty acids offer a wide range of health benefits:
Supports Heart Health
Eating omega-3-rich foods may help lower your risk of heart disease. These fats can reduce triglyceride levels, which are a type of fat found in the blood. They may also lower blood pressure, reduce harmful cholesterol, and help prevent plaque buildup in arteries.
Eases Joint Pain and Stiffness
Omega-3s, especially those from fish oil supplements, may relieve symptoms of arthritis. They help reduce inflammation and may even enhance the effects of anti-inflammatory medications.
May Lower Asthma Risk
Omega-3s may reduce airway inflammation, helping to prevent asthma attacks. Some research suggests they may lower the risk of asthma in children and young adults.
Where to Get Omega-3
You can get omega-3s from both animal and plant-based foods. Eating a varied diet helps ensure you're getting enough.
Animal Sources of Omega-3
· Salmon
· Mackerel
· Trout
· Sardines
· Crab
· Grass-fed beef and dairy
· Free-range eggs
Plant-Based Sources of Omega-3
· Walnuts
· Chia seeds
· Flaxseeds
· Pumpkin seeds
· Soy products
· Vegetable oils (e.g., flaxseed or canola oil)
Recommended Intake & Possible Side Effects
· Adults should aim for around 450 mg of EPA and DHA per day, roughly the amount in one or two servings of oily fish per week.
· Not getting enough omega-3 can lead to dry skin, poor concentration, joint discomfort, weight gain, and vision issues.
· Too much omega-3, especially from supplements, may thin the blood and increase the time it takes to stop bleeding.
Omega-6 Fatty Acids
Like omega-3s, omega-6 fatty acids are essential and must be obtained through food. They are also polyunsaturated fats and play a major role in cell structure, growth, and body maintenance.
The main omega-6 fatty acids include:
· Gamma-linolenic acid (GLA)
· Arachidonic acid (ARA)
· Linoleic acid (LA)
· Conjugated linoleic acid (CLA)
Omega-6 fats are found in many everyday foods, making deficiency rare. However, they are often over-consumed, especially in Western diets.
Benefits of Omega-6
Getting the right balance of omega-6 and omega-3 is key. Our ancestors ate close to a 1:1 ratio, but modern diets often have ratios as high as 10:1 or 20:1, heavily skewed toward omega-6.
While too much omega-6 can increase the risk of inflammation and health problems, the right amount offers important benefits:
Promotes Healthy Hair and Skin
Omega-6 helps hydrate the scalp, reduce water loss from hair, and stimulate hair growth. It also plays a role in keeping skin soft and smooth.
Omega-6 Fatty Acids: An Overview
Omega-6 fatty acids are commonly found in plant-based foods, though they also naturally occur in some animal products. These fats are widespread in processed foods like baked goods, snack items, and cooking oils, which is why it’s important to prioritize healthier, unprocessed sources.
Animal Sources of Omega-6:
· Poultry
· Lamb
· Pork
· Eggs
· Goose or duck fat
Plant-Based Sources of Omega-6:
· Nuts
· Whole grain cereals
· Seeds
· Wholegrain bread
· Vegetable oils
Dosage and Possible Side Effects
Most people already consume more than enough omega-6 through their regular diet, often surpassing the necessary amount. Instead of increasing omega-6 intake, it's generally recommended to boost consumption of omega-3-rich foods.
A deficiency in omega-6 can lead to issues such as liver and kidney dysfunction, mood disturbances like depression, dry skin, and weakened immune response. Conversely, excessive intake can lead to digestive problems like diarrhea, indigestion, or loss of appetite, and may contribute to elevated triglyceride levels and inflammation in the body.
Understanding Omega-9 Fatty Acids
Unlike omega-3 and omega-6, omega-9 is a monounsaturated fatty acid that isn’t classified as essential because the human body can produce it naturally. The body converts small amounts of omega-3 and omega-6 into omega-9, and it’s also found in many everyday foods.
There are four main types of omega-9 fatty acids:
· Oleic acid
· Mead acid
· Erucic acid
· Nervonic acid
These fatty acids serve similar roles to omega-3 and omega-6, offering overlapping health benefits and dietary sources.
Key Benefits of Omega-9:
1. Supports Metabolic Health
Metabolic syndrome is a group of risk factors including high blood pressure, elevated blood sugar, and abnormal cholesterol or triglyceride levels. Omega-9 fatty acids may help mitigate these risks and support overall metabolic function.
2. Enhances Energy and Mood
Research indicates that increasing monounsaturated fat intake, particularly oleic acid, while reducing saturated fat may improve energy levels and emotional well-being. Participants in one study reported feeling more energized and experienced reduced anger.
3. Strengthens Immune Response and Eases Allergies
Omega-9’s anti-inflammatory properties may help bolster the immune system and reduce allergy symptoms. Individuals with low omega-9 levels might be more susceptible to developing allergic conditions.
Natural Sources of Omega-9
While olive oil is the most well-known source of omega-9, it is also found in various plant and animal-based foods. Plant-derived sources may lose some nutritional value when cooked, so eating them raw when possible is recommended.
Animal Sources of Omega-9:
· Salmon
· Mackerel
· Herring
· Tuna
· King prawns
Plant-Based Sources of Omega-9:
· Almonds
· Cashews
· Olives
· Avocados
· Walnuts
Intake Guidelines and Risks
There is no established daily requirement for omega-9. A general guideline is 2–3 tablespoons of olive oil per day. Since omega-9 is the most common fat in the body, supplementation is usually unnecessary when following a healthy, balanced diet.
However, overconsumption—especially of erucic acid—can pose risks, such as unwanted weight gain and other health concerns.
Finding the Right Balance: Omega-3, 6, and 9
Modern diets often contain an imbalance of omega fatty acids, with most people consuming up to 20 times more omega-6 than omega-3 due to the prevalence of processed foods. Historically, the intake ratio was much more balanced, which contributed to better overall health.
To restore this balance, it’s important to increase omega-3 intake by eating more oily fish, eggs, seeds, and nuts while cutting back on processed omega-6 sources like fast food, pastries, and snack items. Instead, opt for natural alternatives like whole grains, seeds, and nuts.
When omega-3 and omega-6 are in the right ratio, there’s usually no need to worry about omega-9, as the body can produce it and it’s commonly found in both plant and animal foods.