Good Lifestyle

You may have at least seen or heard of all three omega-3, omega-6 and omega-9 fatty acids, but do you know the difference between them? It is not exactly the current knowledge that if you are a dietitian or a registered nutritionist, that's why we calledSydney Greene, MS, RD, to clearly explain differences between the three.

Get ready to be an Omega expert when you discover the differences between OMEGA-3, -6 and -9.

What are the omega-3 fatty acids?

"Omega 3 Fatty acids are a class of polyunsaturated fatty acids. Although there are many forms, the three most popular are Ala, EPA and DHA, "says Greene." ALA is an essential fatty acid, which means that our bodies can not do it, thenWe have to get it food. "

Polyunsaturated fatsLike monounsaturated greases are liquid at room temperature, as opposed to saturated grease such as coconut oil and butter, which are both solid at room temperature. These are better for cardiac health than saturated fats, which can obstruct arteries over time if they are consumed in excess and regularly.

She explains that the liver converts Ala to EPA and DHA into the body. However, the rate at which two types of omega-3 is not enough sufficient enough to support levels. It is therefore essential that we include Foods containing EPA and DHA in our diet to meet the necessary needs.

"The omega-3 constitute the structure of the cells of our body. We also need them for hormonal production, immune function and cardiac and pulmonary support," says Greene. "DHA is particularly important for the eye, the brain and even spermatozoa. Humans aged 19 to 50 need about 1.5 grams a day."

Foods rich in omega-3 fatty acids include:

• Salmon
• sardines
• Oysters
• The flax seed
• nuts

What are the omega-6 fatty acids?

Similar to omega-3 fatty acids, omega-6 fatty acids are also a class of polyunsaturated grease.

"Based on the classic western regime, Americans tend to have increased consumption of omega-6 fatty acids because they are in the majority vegetable oils used for cooking," explains Greene. This type of oil you can expect to consume in restaurants and in packaged foods. Greene says that these fats are stored, then used for energy.

"Although safe and even beneficial in moderate quantities, the problem with omega-6s is that most Americans consume more [from it] than omega-3, which throws a healthy relationship. When the omega- 6 at omega-3 looks more than 6, more inflammatory processes can occur in the body, "she says.

In short, you want more omega-3 fatty acids in your diet because of its ability to preserve inflammation in the body. Omega-6 fatty acids are known to cause inflammation when consumed excessively. In addition to the vegetable oil, Greene says other good sources of omega-6 fatty acids include:

• Carthame oil
• soybean oil
• peanut oil

RELATED: Your guide on theanti-inflammatory regime that cures your intestine, slows the signs of aging and helps you lose weight.

What are the omega-9 fatty acids?

"Unlike omega-3 and omega-6 fatty acids, omega-9 fatty acids are called monounsaturated fatty acids, which refers to their chemical structure. These greases are not essential; our bodies are able to do them, but it is always important to consume them in the diet, "explains Greene.

This form of fatty acids is attributed to the reduction of the type of harmful cholesterol known as LDL while increasing an HDL, the type of healthy cholesterol.

"There are even studies that suggest that they contribute to supporting sound blood sugar [levels]," says Greene.

Common sources of omega-9 fatty acids include:

• olive oil
• canola oil
• sunflower oil
• almonds

Which one is healthier-omega-3, -6 or -9?

This is not a question of what is health because you need three. Achieving a balance of the three is the cure.

"In the standard Western regime that is raised in processed and packaged foods, omega-3 fatty acids are not sufficiently consumed, particularly the EPA and DHA," says Greene. "If you eat fish, a consumption of salmon, mackerel, sardines, sardines or oysters twice a week will take you to your recommended amount."

For those who do not eat fish, such as vegetarians and vegetarians, Greene recommends eating a variety of nuts and seeds, most of whom are high in ALA.

"But in order to get the Brain-Boosting DHA, the disadvantages of non-fish can try a microalgae supplement. I likeNaturals Nordiques," She adds.

If you take either in the form of supplements?

Greene says thatIf you are going to take supplements, only omega-3 Those because you probably already have many others in your daily diet.

"If you buy an OMEGA-3 supplement, [Make sure] you buy it from a good reputation source.Consumer laboratories is an excellent resource for checking supplements.Health Designs,Naturals Nordiques, and Metagenic Having great options, "she says.