What’s the Difference Between Omega-3, -6, & -9 Fatty Acids?

from Consumer Health Digest

In order to differentiate the fatty acids, we will define all of them first.

Omega 3 fatty acids are essential for our body and maintaining a proper metabolism. However, we are not able to produce Omega-3 and that is why it is important to include it in our diet. Omega 3’s not only play a vital role in the maintenance of a healthy metabolism, but also provide resistance to a vast array of diseases such as neuropathology, inflammatory disorders, and cardiovascular diseases. Although their richest sources are animal products, namely fatty fish, they can be consumed in sufficient quantities by vegetarians and vegans due to the commercial farming of vegetative sources high in Omega-3’s.

Omega 6 fatty acids are anti-inflammatory fatty acids that are also crucial to maintaining the normal metabolism and our body’s functions. There are very few animal sources that provide significant amounts of Omega-6 fats. Poultry is generally considered the top animal source for this fatty acid. Egg yolk and chicken fat are both rich in Omega-6. Omega-6 fatty acids obtained from animal sources may have a high concentration of this fatty acid compared to Omega-3, which can be harmful. The ratio of Omega 3 to Omega 6 in the diet should be 1:1 to maintain a healthy lifestyle. However, currently, the average individual’s diet consists around 16 times more Omega-6 than Omega-3.    

Researchers have found that the main reason for this high concentration in poultry is the quantity-based approach to livestock farming in modern agriculture. Free range animals that consume a more natural diet show a much more acceptable ratio of these two fatty acids. However, animals fed on synthetically produced diets tailored to increase the quantity of meat tend to have a higher ratio of Omega-6.

Omega 9 fatty acids aren’t crucial to our body because we are able to create it (in smaller amounts). This fatty acid is the most abundant one in our body. Even though Omega 9 is a highly important component, it is not essential and is less significant than Omega-3 and Omega-6. Omega 9 is usually only consumed when there is a shortage of Omega-3 or Omega-6 in the body.

     The primary difference between these 3 fatty acids is in their type, Omega-3 and Omega-6 are polyunsaturated, while Omega-9 is monounsaturated. We can also define them by their importance in our body. Even though Omega-9 is the most common fatty acid in our body, it is not as crucial as Omega-3 and Omega-6 because our body is able to produce it. In contrast, the only way to obtain Omega-3 and Omega-6 is by getting them from the foods in our diet or via supplements.

     Another difference is in their effects on our body. Omega-9 has no recorded serious side effects on our body. However, high doses of Omega-3 can cause gas, diarrhea, and bleeding. Side effects of Omega-6 include cough, bleeding, or coughing up blood, irregular heartbeat, and rash on the skin.

Here’s a summary of each type of fatty acid:

Omega-3’s: 
Fat type: Polyunsaturated
Definition: Essential fatty acid with a double bond
Types of Omega 3’s: ALA – alpha-lionelic acid; EPA – eicosapentaeonic acid; DHA – docosahexaeonic acid.
Sources: 
   Oils: Canola, flax
   Nuts: Walnuts, chia seeds, almonds.
   Fish: Tuna, salmon, trout, herring, mackerel.
   Other: Omega-3 eggs, algae.
Health Benefits: Brain development, heart health, mood, cognition, cholesterol, reduced risk of chronic diseases, decreased risk of cancer, and prevents Alzheimer’s disease.

Omega 6’s:
Fat type: Polyunsaturated
Definition: Fatty acid
Types of Omega 6’s: LA – lionelic acid; AA – Archidonic acid.
Sources: 
  Oils: corn, olive, canola, peanut, safflower, soybean, sunflower.
   Nuts: almonds, hazelnuts, cashews, peanuts, pecans, pistachios, walnuts.
   Other: eggs.
Health Benefits: Heart health, cholesterol.

Omega 9’s:
Fat type: monounsaturated
Definition: Fatty acid with a double carbon-carbon bond
Types of Omega 9’s: Oleic acid; Mead acid; Erucic acid; Nervonic acid; Elaidic acid; Gondoic acid.
Sources: 
  Oils: canola, olive, peanut oil, safflower, sunflower, chia seed oil, sesame oil.
   Nuts: walnuts, almonds, cashews, macadamias, peanuts, pecans, pistachios, hazelnuts.
   Other: avocado, eggs, peanut butter.
 Health Benefits: Cholesterol, heart health, blood sugar control, prevents constipation, helps with allergies, anxiety, asthma, diabetes, arthritis, blood pressure, skin disorders, and muscular diseases.

Omega-3, Omega-6, and Omega-9 fatty acids have different purposes, but they all need one another in order to work properly. For a normal level of Omega-9 fatty acid, there has to be a normal level of Omega-3 and Omega-6 fatty acid as well, or our body wouldn’t be able to produce it.

The main difference between these 3 fatty acids is in the type (polyunsaturated or monounsaturated), but they have one thing in common – they are all beneficial and highly important for our body’s development.