BENEFITS OF OMEGA 3 AND OMEGA 9

You’ve probably heard the terms “fatty acid” and “omega 3″ before, but do you know what a fatty acid is or why your body needs it? What about the different types of fatty acids, what foods you can naturally find them in and how much your body needs to live a long, healthy life?

Fatty acids are important for all systems of the body to function normally, including your skin, respiratory system, circulatory system, brain and organs. There are two fatty acids, termed essential fatty acids (EFA) that your body does not produce on its own. EFAs have to be ingested.

The two essential fatty acids that the human body cannot produce are the omega-3 fatty acid and omega-6 fatty acid, which are important for brain development, immune system function and blood pressure regulation.

What is Omega-3 Fatty Acid?

Omega-3 fatty acid (Alpha-linolenic acid) is an essential fatty acid that plays an important role in brain function and may aid in the prevention of cardiovascular disease [1]. The American Heart Association recommends a diet in which fatty fish, like salmon, herring, sardines and tuna are consumed at least twice a week.

While these foods are high in omega-3 fatty acid, I personally do not agree with this recommendation as fish can be contaminated and may be high in mercury, which can have detrimental health effects. Plus, I believe a raw food diet consisting of little to no meat is better for the human body.

Health Benefits of Omega-3 Fatty Acid

Research on the health benefits of omega-3 fatty acid have shown that it may be useful for supporting the following:

  • Asthma
  • Diabetes
  • Arthritis
  • Osteoporosis
  • Some Cancers
  • Skin Disorders
  • High Cholesterol
  • High Blood Pressure
  • Attention Disorders
  • Depressive Disorders
  • Macular Degeneration
  • Digestive Difficulties

 

 

 

Omega-3 fatty acids are found naturally in:

  • Grains
  • Spirulina
  • Brazil Nuts
  • Hempseed Oil
  • Mustard Seeds
  • Pumpkin Seeds
  • Chia Seed Oil
  • Wheat Germ Oil
  • Canola Oil (Rapeseed)
  • Green Leafy Vegetables
  • Raw Walnuts & Walnut Oil
  • Flaxseeds or Flaxseed Oil

What is Omega-9 Fatty Acid?

Omega-9, or monounsaturated oleic and stearic acid, is a non essential fatty acid produced naturally by the body whenever there is enough of either Omega 3 and 6 essential fatty acids.

However, if you do not have enough omega 3 and omega 6, then you must get omega 9 from your diet.

This fatty acid plays a role in preventing heart disease by lowering cholesterol levels. Other benefits of omega 9 are that it reduces hardening of the arteries and improves immune function.

Omega-9 fatty acids are also found naturally in:

  • Avocados
  • Pecans
  • Cashews
  • Almonds
  • Hazelnuts
  • Pistachios
  • Macadamia Nuts
  • Chia Seed Oil
  • Olives & Olive Oil

What is EPA and DHA?

Within the body omega-3 fatty acids are converted to DHA and EPA (docosahexaenoic acid and eicosapentaenoic acid, respectively). DHA and EPA are highly unsaturated fats that play very important roles in the vision development and brain function of infants.

One study found significantly lower amounts of EPA in the cells of patients who had attempted suicide, suggesting that omega-3 fatty acids may actually play a role in suicide prevention. A lack of DHA has been associated with Alzheimer disease, attention disorders, phenylketonuria, cystic fibrosis and other diseases. Blue green algae is a good source of EPA and DHA.

-Dr. Edward F. Group III, DC, ND, DACBN, DABFM

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