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| Foreign seeds can be caught anywhere, including these harvested flax seeds (Photo credit: Wikipedia) |
Omega oils belong to the group of essential fatty acids or EFAs. The number against each of these fatty acids is representative of their chemical structure. However what is important is their role in our body and their health benefits.
The body needs these fats to perform important functions and prevent various diseases. Studies show that Omega fats or the essential fatty acids can help prevent cancer, mental disorders, arthritis and cardiovascular diseases.
However, these essential fatty acids or Omegas cannot be synthesized within our body which is why they need to be obtained through our diet. Let us discuss more these oils and other dietary sources of essential fatty acids.
Omega 3 fatty acids are polyunsaturated fats and comprise three fatty acids - Alpha-Linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). The main dietary sources of omega 3 are Fish oils. Certain vegetable oils such as Flaxseed oil and Canola oil are also rich in omega 3.
Fish oils are extracted from the tissues of cold-water fatty fishes such as salmon, sardines, Hoki, tuna, and mackerel. They are rich in both EPA and DHA fats and can be instantly absorbed by our body.
Flaxseed oil is the richest vegetarian source of omega 3. Flaxseed oil contains ALA fats that need to be converted into EPA and DHA to be absorbed by our body. It contains both omega 3 and omega 6 fatty acids in a ratio of 4:1.
Canola oil is one of the healthiest and cheapest cooking oil available today. Developed by the hybridization of rapeseeds, canola oil is very rich in ALA content. It has a very low content of saturated fats which makes it heart-friendly.
Omega 6 Fatty acids are essential fatty acids and comprise of Linolenic acid, Gamma-linolenic acid, Dihomogamma linolenic acid and Arachidonic acid. Omega 6 is mainly obtained from vegetable oils, nuts, and baked goods.
Omega 6 sources include Safflower oil, Sunflower oil, Corn oil, Hemp oil, Evening primrose oil, Walnut oil, Wheatgerm oil and Soybean oil.
Safflower oil is the richest natural source of Omega 6 fatty acids. They are colorless, odorless and are ideal for cooking purposes. Safflower oil is rich in monosaturated as well as polyunsaturated fats.
Soybean Oil is extracted from soybeans and is a rich source of both omega 6 and omega 3 fatty acids. To ensure maximum benefits of Soybean oil, it must be used in an unrefined state only since the refining process turns the unsaturated fats into hydrogenated fats.
Walnut Oil contains both omega 6 and omega 3 fatty acids in a ratio of 10:1 respectively. It is a rich source of unsaturated fats and is considered good for our cardiovascular health.
Omega 9 Fatty acids are monounsaturated fats. Omega 9 fats can be synthesized within our body. They contain Oleic acid which is beneficial for reducing inflammation throughout the body. Omega 9 fatty acids are mainly found in Olive oil and avocados.
Omega 3 6 9 oils should be a part of a healthy diet plan. Balanced and proper consumption of Omega 3 6 9 oils can keep your heart, mind, joints, and skin healthy.
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