{"id":3081,"date":"2021-05-18T10:10:55","date_gmt":"2021-05-18T10:10:55","guid":{"rendered":"https:\/\/blog.truebasics.com\/?p=3081"},"modified":"2022-10-04T11:18:55","modified_gmt":"2022-10-04T11:18:55","slug":"differences-between-omega-3-6-and-9","status":"publish","type":"post","link":"https:\/\/www.truebasics.com\/blog\/differences-between-omega-3-6-and-9\/","title":{"rendered":"Differences Between Omega 3, 6 and 9"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">There is growing discussion and awareness today\non the significance and many benefits of Omega Fatty Acids for a healthy life.\nBefore we focus on incorporating these fatty acids into our diet, it is\nimportant to understand what they are and how they affect us.<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.truebasics.com\/blog\/differences-between-omega-3-6-and-9\/#Sources_of_Omega_3\" >Sources of Omega 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.truebasics.com\/blog\/differences-between-omega-3-6-and-9\/#Sources_of_Omega_6\" >Sources of Omega 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.truebasics.com\/blog\/differences-between-omega-3-6-and-9\/#Sources_of_Omega_9\" >Sources of Omega 9<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p class=\"wp-block-paragraph\">To begin with, let us understand what Omega 3,\n6, and 9 fatty acids are. These are all essential dietary fats, which the human\nbody can obtain either through the food consumed or via supplements in case our\nfood habits fail to provide us with these. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While Omega 3 and 6 are both polyunsaturated\nfats and need to be obtained through our diet, Omega 9 is a monounsaturated fat\nand can be produced by our body itself.&nbsp; <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now, since we know that we must include sources\nOmega 3 and 6 from our diet, it is important to know the exact sources of these\nfats so that the same can be incorporated in what we consume. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources_of_Omega_3\"><\/span>Sources of Omega 3<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2021\/05\/shutterstock_437960878-1-1024x682.jpg\" alt=\"\" class=\"wp-image-3085\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/05\/shutterstock_437960878-1-1024x682.jpg 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/05\/shutterstock_437960878-1-300x200.jpg 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/05\/shutterstock_437960878-1-768x512.jpg 768w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/05\/shutterstock_437960878-1.jpg 1070w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Omega 3 is an essential fat and can be sourced\nfrom several dietary components like:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Oily or Fatty Fishes like Salmon<strong>,<\/strong> Cod, Sardine, Rohu, Katla, Indian Mackerel,\nCatfish, etc.<\/li><li>Walnuts<\/li><li>Flax Seeds<\/li><li>Soybean<\/li><li>Chia Seeds<\/li><li>Cauliflower<\/li><li>Spinach<\/li><li>Mustard Oil <\/li><li>Broccoli<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources_of_Omega_6\"><\/span>Sources of Omega 6<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2021\/05\/shutterstock_1343099681-1024x683.jpg\" alt=\"\" class=\"wp-image-3087\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/05\/shutterstock_1343099681-1024x683.jpg 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/05\/shutterstock_1343099681-300x200.jpg 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/05\/shutterstock_1343099681-768x512.jpg 768w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/05\/shutterstock_1343099681.jpg 1137w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Just like Omega 3, we need to consume food rich\nin Omega 6 to get the necessary amount of fat in our body. The most common\nsources of Omega 6 fatty acids in the Indian diet are:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Corn<\/li><li>Soybean<\/li><li>Nuts and Seeds\nlike Walnuts, Almonds, Cashew, etc.<\/li><li>Sunflower and\nSafflower Oil<\/li><li>Meat, Poultry,\nand Eggs<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources_of_Omega_9\"><\/span>Sources of Omega 9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">As mentioned earlier, our body can produce Omega\n9 fats, and hence it is considered non-essential. However, the external sources\nof Omega 9 fats in our body are:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Vegetable and\nSeed oils like Mustard Oil, Peanut Oil, Olive Oil, Almond Oil, etc.<\/li><li>Seeds like Cashew,\nWalnuts, Almonds, etc.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benefits of Omega 3, 6 and 9<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now that we know that Omega 3 and 6 are\nessential let us understand what benefits these 3 oils have to offer us.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benefits\nof Omega 3 fats:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Improves Heart\nHealth<\/li><li>Aids in a\nHealthy Mind<\/li><li>Helps in brain\ndevelopment in infants<\/li><li>Helps in sports\nrecovery &amp; Muscle soreness<\/li><li>Helps in Weight\nManagement<\/li><li>Keeps the Liver\nHealthy by helping in eliminating Liver Fat<\/li><li>Dietary omega-3\nfatty acids from oily fish in the human diet may help prevent some psychiatric\ndisorders, mainly depression and dementia, particularly Alzheimer&#8217;s disease<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benefits\nof Omega 6 fats:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Important for Nerve Health &amp; Function<\/li><li>Help keep symptoms of Rheumatoid Arthritis under\ncheck<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benefits\nof Omega 9 fats:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Helpful in controlling cardiovascular diseases by modulating lipid\nmetabolism<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Consuming any one of the fatty acids is not\ngoing to benefit you much. One should consume an optimal ratio of all three\ntypes for ideal results. \n\nTo conclude, Omega Fatty Acids are no new\nconcept but have been part of our diet for ages. With changing dietary\npreferences, we might need to supplement these missing elements in our regular\ndiet. People with certain medical conditions need to consult an expert before\ntaking these supplements. \n\n\n\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There is growing discussion and awareness today on the significance and many benefits of Omega Fatty Acids for a healthy life. Before we focus on incorporating these fatty acids into our diet, it is important to understand what they are and how they affect us. To begin with, let us understand what Omega 3, 6, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3089,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[13],"tags":[151,152,154,155],"class_list":["post-3081","post","type-post","status-publish","format-standard","has-post-thumbnail","category-omega-3","tag-omega-3-vs-omega-6","tag-omega-3-vs-omega-6-difference","tag-omega-3-vs-omega-9","tag-omega-6-vs-omega-3","entry"],"acf":[],"featured_image_src":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/05\/shutterstock_1538592920.jpg","featured_image_src_square":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/05\/shutterstock_1538592920.jpg","author_info":{"display_name":"admin","author_link":"https:\/\/www.truebasics.com\/blog\/author\/admin\/"},"_links":{"self":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/3081","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/comments?post=3081"}],"version-history":[{"count":1,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/3081\/revisions"}],"predecessor-version":[{"id":4093,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/3081\/revisions\/4093"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media\/3089"}],"wp:attachment":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media?parent=3081"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/categories?post=3081"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/tags?post=3081"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}