Omega 3 and 6 are good types of fats, found in fish such as salmon, sardines or tuna, and nuts such as walnuts, almonds or cashews, for example, they are very important to improve the immune system, lower the cholesterol and triglycerides and increase learning and memory.
Omega 9, on the other hand, is not essential because it is produced by the body, but the good relationship between these three types of fats ensures that the body stays healthy, preventing diseases such as cancer, Alzheimer’s disease or depression for example.
- Thus.
- To maintain adequate levels of omega 3.
- 6 and 9 and their health benefits.
- Supplementation may be a good option.
- Especially for those who do not eat fish at least twice a week or for vegetarians.
Watch the video below and get to know the most omega 3 fish
Eating a diet rich in omega 3.6 and 9 ensures good brain development, central nervous system and even maintain eye health, in addition to improving the flexibility of the vessels, preventing stroke, specifically each type of omega has the following benefits:
While they are fats from different origins and have specific functions, it is the good relationship between them that guarantees their role in improving health.
To increase the amount of these nutrients in your body, in addition to supplementation, it is essential to eat more omega 3, 6 and 9, find out which foods are rich in each type of omega in the following table:
When consuming omega-6-rich foods is much higher than recommended, this can lead to an increased risk of diabetes and cardiovascular disease, and it is advisable to eat more omega 3 to balance it.
Anyone can take supplements that contain omega 3, 6 and 9, however, the dosage of each omega depends on their nutritional needs or deficiencies, the type of food they ingest or even the type of disease in question.
Watch the video below and discover the benefits of taking omega 3 during pregnancy and childhood:
Some of the main side effects of consuming omega 3, 6 and 9 can occur by taking more than the recommended daily dose and may include headache, abdominal pain, nausea, diarrhea and increased inflammatory processes.In addition, these supplements can have an unpleasant effect, taste for fish, can cause bad breath, poor digestion, nausea, soft stools and rash.