Importance of Omega 3,6 and 9 fatty acids

Unsaturated fatty acids, considered as “good fats”, are represented by Omega 3 (Linolenic Acid), Omega 6 (Linoleic Acid) and Omega 9 (Oleic Acid), are indispensable for the proper functioning of the body, have multiple properties such as lowering levels of Cholesterol and Triglycerides in the blood, as well as reducing the risk of cardiovascular disease; control body weight and regulate intestinal transit.

Omega 3 and 6 are essential fatty acids, that is, our body cannot produce them on its own, so we must obtain it through a varied and balanced diet.

Omega 3 is obtained from different sources: animal or vegetable.

• Of animal origin we have the Ac. Eicosapentaenoic(EPA)and Acid. Docosahexaenoic (DHA), whose main source is blue or fatty fish such as Salmon, Cabin, Sardines, Tuna, Shrimp.
• Of plant origin,it is the Ac. Alpha linolenic(ALA)is found in green vegetables, nuts, flaxseeds and cereals such as Quinoa.

Omega 6

It is obtained mainly from plant-based foods, such as Sunflower Oil-Corn-Soya- Coconut, Nuts (peanuts, nuts, almonds, hazelnuts, pistachios), Avocado, Sunflower Seeds and Whole grains; But, poultry and eggs are also a rich source in Omega 6 of animal origin.

Omega 9

It is a non-essential fatty acid, our body can synthesize it in small amounts, being important to include it in the daily diet to obtain its benefits, it is present in Olive Oil -Girasol-Maíz-Canola, almonds, peanuts, pistachios; olives, avocado.

It is important to ensure the daily intake of foods rich in Omega 3, 6 and 9,to take advantage of all the properties and benefits that these bring to our health.