Omega fatty acids are called unsaturated fats which are good for health. Omega 3-6-9is the combination of Omega 3, Omega 6, Omega 9. We intake this in the proper ratio. There are many sources from which we get this fatty acid in a proper amount. In the market, many well-known companies sell Omega 3-6-9 as a product.
Omega 6 is the essential fatty acids for our good health. The essential sources for Omega 6 are Flaxseed oil, Hempseed oil, Grapeseed oil etc. The essential fatty acid is Linoleic acid. Omega 3 and Omega 9 are also important in our body. There are no of foods that are rich in Omega 3 fats. They are Soybeans, Walnuts, Salmon, Canola oil, Sardines, Chia Seeds, Mackerel etc. We get Omega 9 from the sources like Sunflower, Hazelnut, Soybeans oil, Olive oil, Canola oil, Almond butter etc.
Omega 3 fatty acids reduce the risk of heart diseases and promote healthy skins. These are also used to maintain high blood pressure as well as it raises the levels of good cholesterol (HDL). Omega 6 reduce nerve pain, high blood pressure as well as it supports bone health. Omega 9 increases HDL cholesterol ( the good cholesterol ) and decrease the bad cholesterol LDL.
We know that these fatty acids are too essential for our health. But there are many side effects too. It is very safe that Omega 6 fatty acids are consumed by adults. But children over the age 12 months consume the amount of these fatty acids between 5% and 10% of daily calories. If the number of Omega increases in their diet, it will be harmful to the children. If we take more than 3 grams of fish oil, it increases the risk of bleeding a fishy taste in the mouth. Our stomach will also be upset. Omega 9 has only one side effect that is taking too much erucic acid can lead to a condition of blood clotting.
Besides the side effects of these fatty acids, these are very necessary for our good health. So we use this in a proper amount in our food.