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Consuming foods rich in omega 3, omega 6 and omega 9 helps to prevent heart attack and ischemic stroke

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Omega 3, omega 6 and omega 9 are fatty acids that play fundamental roles in the proper functioning of human metabolism. As constituents of unsaturated fats, they are used by the body as energy, in addition to collaborating in the production of hormones. However, our body is not capable of producing omega 3 or omega 6, hence the importance of incorporating foods rich in omega 3 and omega 6 in the diet. Eating these foods helps the body produce more omega 9 and regulates metabolism as a whole, strengthening the maintenance of cell membranes, brain functions and regulating cholesterol, among other benefits. That's why omega 3, 6, and 9 are called nutritionally essential acids.

Learn about foods rich in omega 3, 6 and 9 and their importance

According to data from the Brazilian Society of Cardiology:

Omega 9

The main representative of this group is oleic acid. This helps to reduce blood cholesterol, and to lower bad cholesterol (LDL), in addition to helping to reduce platelet aggregation. It is synthesized by the body, but its consumption can be increased by adding olive oil, rapeseed oil, olive oil, avocado and oilseeds (chestnuts, walnuts, almonds) to the diet.

Omega 6

This set is mainly represented by linoleic acid (LA), found mainly in vegetable oils such as corn, soybeans and rapeseed. Linoleic acid is related to a reduction in total cholesterol and bad cholesterol (LDL) and an increase in good cholesterol (HDL).

Once ingested, linoleic acid can be transformed into other fatty acids in the pool. The most important is arachidonic acid (AA). This can also be obtained directly from foods rich in omega 6 such as meat and egg yolks.

Omega 3

The most abundant representative of this group is alpha-linolenic acid (ALA). Foods rich in omega 3 are mainly flaxseeds and chia seeds, which can be eaten in their original form or in oil form. Omega 3 can also be found in significant amounts in foods such as nuts and rapeseed oils. Alpha-linolenic acid (ALA) is necessary for the maintenance of cell membranes, brain functions and transmission of nerve impulses.

When already present in the human body, alpha-linolenic acid can be transformed into two other fatty acids of the omega 3 group that are also essential to the body: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two acids in the omega 3 family are found in seaweed and fish such as salmon, tuna, sardines, herring and mackerel.

Both EPA and DHA are related to lowering the level of total cholesterol and triglycerides in the blood, and increasing good cholesterol (HDL). However, the conversion of ALA to EPA and DHA acids is limited as the enzymes needed for the process are also used by the body for other functions. Therefore, it is recommended to eat foods that are naturally rich in EPA and DHA.

Why are omegas separated into 3, 6 and 9?

Fatty acids make up unsaturated fats, which are divided into monounsaturated (only one double bond between carbons in the hydrocarbon chain) and polyunsaturated (multiple double bonds between carbons in the hydrocarbon chain).

Omega 9 fatty acids comprise monounsaturated fats, while omega 3 and omega 6 fatty acids are polyunsaturated.

What gives the groups their respective numbers is the position where the double bond occurs. In the case of the omega 9, there is only one double bond, on the ninth carbon from the hydroxyl. In the case of polyunsaturated, the first double bond must occur at the third carbon to give it the name omega 3 , and at the sixth carbon to identify it as omega 6.

The importance of dieting with foods rich in omega 3

As an anti-inflammatory, omega 3 helps to reduce the process of occurrence of atherosclerosis, which is a chronic inflammatory disease directly linked to greater susceptibility to the occurrence of infarction and ischemic stroke.

In addition to helping to protect the heart muscles, omega 3 represents a third of the lipids in the brain and the lack of these substances is harmful for the organism still in the fetal stage. Therefore, it is common for doctors to recommend DHA and EPA supplementation during pregnancy and lactation. According to the study, consuming foods rich in omega 3 during the gestational period contributes to the good development of the child's brain, helping to prevent cognitive and psychopathological deficits in adulthood.

In adults and especially in the elderly, the lack of omega 3 can contribute to the development of symptoms of anxiety and depression. According to this study, the consumption of DHA improves problems related to depression, as it is able to improve the connection between neurotransmitters and receptors. While EPA tends to increase the supply of oxygen and glucose to the brain and protect against oxidative stress.

It is stated in a study that eating foods rich in omega-3s such as EPA and DHA helps in the prevention and treatment of cancers such as breast, prostate and colon, as well as fighting Alzheimer's disease. Due to its anti-inflammatory properties, omega 3 tends to contribute to weight reduction, since obesity is characterized by a process of chronic inflammation.

The World Health Organization (WHO) recommends the regular consumption of 200 mg to 500 mg per week of EPA and DHA acid, as a preventive method for cardiovascular diseases, such as heart attack and ischemic stroke. These concentrations can be obtained by consuming fish twice a week. For people who do not include fish in their diet, WHO recommends increasing the consumption of foods rich in omega 3 such as ALA. ALA acid, as mentioned earlier, when ingested, can turn into EPA and DHA. There is also the alternative of incorporating in your diet the consumption of seaweed, typically used in oriental cuisine, which, like marine fish, are also foods rich in EPA and DHA omega 3 types.

These recommendations do not address the specific cases of people who are advised to supplement omega 3 through the consumption of fish oil capsules or seaweed extract. However, it is important to point out that omega 3 food supplementation should be done only when recommended by a doctor, as in some cases the excess of omega 3 can be harmful to health.

Too much omega 3 is bad for your health

High concentrations of omega 3 in our body are associated with increased susceptibility to lipid peroxidation (destruction of polyunsaturated lipid layers in cell membranes by free radicals) and with an increase in the incidence of bleeding episodes in certain people. Learn more in the article "Consuming too much omega 3 can be harmful".