Foods High in Omega 3 6 9 – Promises Health and Fitness
Foods high in Omega 3 fatty acids need to be a part of our regular diet intake.
One must not mistake them for fats or foods with fat content that add to bad cholesterol; on the contrary Omega 3 fatty acids are the essential fats which means they are required for body building, developing immunity, assisting tissue repair and supplying the right nutrients to the body.
The simple reason that these ‘essential fatty acids’ must be taken on a daily basis is that the body does not produce these on its own and the whole responsibility of their supply lies with external food intake.
Why Omega 3 is important for the body:
It is common knowledge that the human body is made up of innumerable cells and that their functioning is critical to the smooth functioning of all the organs.
Each cell in the human body is covered by a thin membrane which is made of fatty acids better known amino acids, in all the body needs 20 different amino acids of which about 12 are produced by the body itself, the remaining 8 are known as the essential amino acids or essential fatty acids and need to be supplied by external sources.
Omega 3 belongs to this category of essential fatty acids.
- These acids allow nutrients to enter the cells and ensure that the body gets sufficient nutrition. It also facilitates speedy removal of waste products.
- They are useful in preventing diseases such as cancer. They do so by releasing the substance Ceramide which suppresses certain tumors.
- These acids are critical for blood clotting, maintaining blood pressure enhance gastronomical functions.
- Omega 3 is responsible to regulate and maintain a balance in the release of hormone- like substance called Prostaglandins which are critical in cell formation.
- Body building is impossible without the help of these essential polyunsaturated fatty acids.
Foods high in Omega 3:
The 3 most important Omega 3 fatty acids are Alphalinolenic acid, Eicosopentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Foods termed as rich in Omega 3 contain these acids in abundance and go a long way in building the body.
Walnuts, flaxseeds, Salmon fish, Chinook, Sardines, Cooked Soy beans, Halibut and Shrimp that are broiled, baked or steamed, raw tofu, snapper and scallops that are broiled, baked or steamed, dark green and leafy vegetables and foods belonging to these categories are rich in Omega 3 fatty acids.
Foods High in Omega 3 and 6:
There are also certain foods that are high in Omega 3 and Omega 6 fatty acids. These foods assist in tissue repair, build immunity and prevent life threatening diseases.
The Omega 6 fatty acids are known for their ability to supply critical nutrients that build and maintain tissues. Some foods that contain Omega 3 and 6 are Salmon fish, herring and ocean fish, walnuts, pecans, almonds, sunflower seeds, corn, safflower seeds, cotton seed oil and so on.
It is important to maintain a planned ratio of Omega 3 and 6 foods. The recommended ratio is 1:1 and can go up to 4:1 depending on the body’s specific requirements.
Most foods are rich in Omega 6 and low on Omega 3 content. These two components compete with one another for absorption by the body. The recommended ratio of fatty acids, however, is consumption of foods high in omega 3 low in omega 6. Omega 6 and Omega 3 should be taken in a ratio of 5:1 to 10:1.
Foods High in Omega 3 Fatty Acids List
- Raw tofu
- Salmon fish
- Cooked Soy beans
- Dark green and leafy vegetables
- Hoki fish oil
- Cod liver oil products
- Sunflower oil
- Cashew oil
- Corn oil
Foods High in Omega 3, 6, 9
While Omega 6 foods contain essential polyunsaturated fatty acids from the methyl group, Omega 9 foods contain Stearic and Oleic acids these are non essential fatty acids which means the body produces it by itself. However it is good to take some foods containing
Omega 9 acids as well since they enhance the working of the Omega 3 and 6 acids. It is a myth that excessive intake of Omega 9 foods is good. The ration that needs to be maintained between acids 3, 6 and 9 is 4:2:1.
Foods such as avocado, olives and olive oil, sesame oil, grape and hemp seeds, nuts such as walnuts, cashews, hazelnuts, almonds, macadamia, pistachios, peanuts and so on contain all three acids.
Oils, however, do not contain all three; Oils contain only 1 or 2 types of acids in them.
Omega 3 contains a lot of nutrients that are critical to body functions. It is a good idea to take supplements that are rich in Omega 3 fatty acids as they make up for what is not sufficiently taken in through foods alone. It is critical to take in Omega 3 fatty acids on a daily basis to maintain and regularize tissue building and optimize the fitness of the body.