Essential Fatty Acids (Omega 3 and Omega 6 Oils)

by admin on September 5, 2011

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Your body can’t make these and so you need to get it from diet and / or supplements. Omega 3 and Omega 6…Omega 3 EPA and DHA (fish and plant oils), Omega 6 GLA and AA (plant oils). Omega 9 is not an essential fatty acids, but with more illness and disease going on out there 9s are becoming more popular.

Ratio: 70% Omega 3, 30% Omega 6 (general rule). 3:1, 3s over 6s

Daily Dose: 1000 mg a day (taken with food to prevent stomach problems (they are an acid). Need to get high quality because companies fill the rest of the capsule with filler oils that are not necessarily good. If you are treating a condition think about taking more mg per day.

I am taking Omega 3s that are molecularly distilled (find out why – http://www.nutritional-supplements-health-guide.com/molecularly-distilled-fish-oil.html).

This is an excerpt from a Livestrong article so you can balance the 3s with the 6s.

Omega-6 fatty acids fall within the unsaturated fat category of fats because they are comprised of both monounsaturated and/or polyunsaturated fats. Each day, 5 to 10 percent of your calories should come from foods containing these fatty acids. By eating foods containing omega-6 instead of saturated fats, you may be able to improve your brain and heart function.

Seeds and Nuts
Natural sources of omega-6 fatty acids include seeds and nuts. According to the American Heart Association and the Mayo Clinic, these foods are classified as heart-healthy because they contain unsaturated fats that can protect your heart functioning. Included in this category are pistachios, almonds, sesame seeds, watermelon seeds, sunflower seeds, flax seeds, cashews, Brazil nuts, pine nuts, peanuts, pecans, pumpkin seeds and hazelnuts. Walnuts are one of the richest sources of omega-6 fatty acids, according to NutritionData. A cup of chopped walnuts contains 44,570mg of omega-6. You can also get the nutrient by eating nut butters, such as peanut butter, almond butter, tahini (sesame seed) and walnut butter. Foods in this category can be raw, roasted or prepared in any method and still contain rich amounts of omega-6.

Read more: http://www.livestrong.com/article/85893-natural-sources-omega-fatty-acids/#ixzz1X8Cq1wYJ

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