Fatty Acids - Omega 3, 6, 9
Omega-3, also known as alfa-linolenic acid, en Omega-6, also known as linolenic acid, are essential for our health. There are still a great number of people who think that all types of fat are bad and make you fat. This way of thinking has meanwhile proved to be incorrect. If we don't consume the two relevant fatty acids, or have a deficiency of them, we may get serious problems with our cells, metabolism and hormonal balance.
In American and Japanese studies, a considerable number of remarkably vital and energetic 100 years old persons on Okinawa were followed for a wide range of tests as to lifestyle, eating habits, etc. They also took blood samples and compared the test results with those of similar tests among the people of the western part of the world. And one of the findings was, that the Okinawa inhabitants appeared to have considerably higher amounts of omega-3 and omega-6 in their blood.
On top of that, considerably more vitamin E was found in the blood of the Okinawans. Vitamin E is an important anti-oxidant that helps prevent cancer. It also protects the eyes and plays a vital role in the prevention of arteriosclerosis. Vitamin E is a vital instrument in our battle against ageing.
Both fatty acids may be very important for our wellbeing, but it is also essential to see to it that they can do their work properly in our body and will not be damaged, as these acids - especially Omega-3 - tend to oxidize quickly, e.g. when mixed with oxygen. In this process, free radicals could cause a lot of damage. Vitamin E can prevent this situation. A diet, rich in Omega-3 and 6 fatty acids should therefore absolutely also include higher doses of Vitamin E, and sufficient carotenes. Together they will prevent that oils and fats in our body will become rancid. A combination of these four - Omega-3 and 6, Vitamin E and carotenes - is therefore of utmost importance.
As already mentioned above, the vision that all fats cause overweight, has been long overruled. In fact, the opposite is true: it's a fact that people who are strongly focused on a low-calorie diet without fat, are delaying the working of their metabolism, which will result in the burning of less calories when their body is at rest. Omega-3 acids help to drain water from the tissue, and overweight and obsessed people often suffer from oedema (retaining of water in the body).
After reading the above, it may be clear to you that Omega-3 and 6 really are essential, also in the weight loss process. They stimulate the metabolism, and accelerate the burning of calories, giving us more energy.
Nutritives rich in Omega-3, 6 and 9
Important sources of Omega-3
- fatty fish (salmon, mackerel, herring)
- (dark-)green leafy vegetables
- soy
- rape-seed
- wheat germs
- walnuts
- pumpkin seeds
- hemp seeds
Important sources of Omega-6
- rape-seed
- sesame seed
- pumpkin seeds, pine nuts and sunflower seeds
- hemp seeds
- wheat germs
- walnuts
- peanuts
- soy
- evening primrose
Important sources of Omega-9
- olives and olive oil
- rape-seed
- avocados
- almonds
- cashew nuts
- pistachio nuts
- walnuts
- pecan nuts
- peanuts
- palm oil
- fatty fish
Dosage
A deficiency of these fatty acids isn't good, but too much of the stuff isn't advisable either! And it's also a matter of the right dosage of Omega-3 and 6 together; the balance should be right. Enough is enough. Contrary to Vitamin E, of which you can take large quantities without any harm or risk for the body. A problem is, that there is no unanimous advice on the amount of Omega fatty acids we need on a daily base. But the outcome of various studies was: if you have a healthy eating pattern and life style, and if your overall health is ok, your body will produce sufficient of both Omega-3 and 6. It is therefore advisable to use oils that contain both 3 and 6, thus enabling your body to determine about the intake of whichever of the two is needed at that moment.
Please note that boosting an unhealthy life style and eating pattern with nutritional supplements is not a sensible option. In order to become and stay healthy, the Number One Rule remains: eat healthy food!
Problems and symptoms of Omega 3,6,9 deficiency
Deficiency of Omega-3 fatty acids can lead to - a.o. - the following problems:
- feeling of general weakness
- eye problems
- high blood pressure
- water retention
- slow metabolism
- PMS
- ADHD
- tingling of arms or legs
- sensitivity for inflammations
Deficiency of Omega-6 fatty acids can lead to - a.o. - the following problems:
- dry skin
- hair loss and/or dry, weak hair
- skin problems (dryness, eczema, irritation)
- high cholesterol
- PMS
- fatty degeneration of the liver
- arthritis
- dryness of the eyes
About vitamin E...
Investigations showed that - in general - we our intake of this vitamin is far too low. Especially men seem to have considerable vitamin E deficiency, more than women.
There are eight different types of vitamin E, and the most common is the alpha tocoferol. So please be aware of this when buying this vitamin supplement. These different types all have their own "work field". Gamma tocoferol, for instance, is the most efficient one for fighting free nitrogen radicals, that can damage the brain.
Sources Vitamine E
- vegetables oils
- spinach
- margarine
- eggs
- broccoli
- whole-wheat grain products
- soya beans
- nuts
Tocotrienols are best for protection of the skin against UV-rays and air pollution. Furthermore, this type of vitamin E is said to be much more powerful in preventing fat from oxidizing than the better known alpha tocoferol.
So, before you start experimenting with vitamins, think twice and ask and expert what's best for you. But remember: vitamin E is very essential and, on top of that, it's the Number One anti-ageing vitamin!
