What are omega-6 and omega-9 Fatty Acids, Their Functions and Dietary Sources?
Functions of Omega-6 or alpha linoleic acid are:
- they have an important role in the reduction of inflammation in the body
- helps to reduce levels of blood cholesterol
- reduce symptoms of arthritis, so are good for bone health
- if used as supplements with cancer drugs, drugs become more effective in treating cancer than used alone especially breast cancer
- helps in reducing body fat and therefor important for weight management
Dietary Sources of Omega-6
It is important to note that both of them need to be taken in a specific ratio. Omega-6 should be taken about twice as much as Omega-3. So, the recommended ratio is 2: 1.
The modern diets however have a much higher quantity of Omega-6 compared to Omega-3. This change in the ratio of the two fatty acid has been shown to be the cause of increased prevalence of chronic diseases like obesity, diabetes and heart disease.
Functions of Omega-9 fatty acid:
- help reduce plasma triglycerides and VLDL (very low density lipo-proteins), a type of bad cholesterol
- help improve insulin sensitivity
- helps to reduce inflammation
- required in the formation of myelin sheath, which is the cover of the nerves
- helps to improve body metabolism
Dietary Sources of Omega-9
Best dietary Sources of Omega-3 are fatty fish, and Omega-6 & Omega-9 are plant oils, nuts and seeds. Taking fatty fish three times a week or taking Omega-3 supplements daily is sufficient to give required quantities of Omega-3. As Omega-6 and Omega-9 are found in many common foods, taking a varied mixed diet will ensure consumption of sufficient quantities of these fatty acids.
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