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Omega 3, Omega 6 and Omega 9


Everything You Need To Know About The Polyunsaturated Fatty Acids (PUFAs).

What are PUFAs

Unfortunately, lipids have gathered a bad reputation over the past few years, which is mainly due to their association with coronary artery disease, diabetes, and other debilitating ailments. However, not all fats are created equal!

In fact, all fatty acids are essential for the body, but with moderate consumption. In this article, we will discuss some of the fatty acids that may improve your health status and decrease your risk of several diseases. Polyunsaturated fatty acids (PUFAs) are a group of lipids that have many double bonds in their chemical structures. As a result, these compounds will act as an antioxidant, drastically improving your cardiovascular health, metabolism, and cognitive functions.

The types of PUFAs

Omega 3

Omega-3 is a PUFAs that can lower blood pressure, reduce the risk of atherosclerosis and cardiac arrhythmias, and balance the levels of triglycerides.

Foods that contain omega 3:

    • Salmon
    • Cod liver oil
    • Mackerel
    • Herring
    • Oysters
    • Sardines

Omega 6

Omega-6 lowers LDL levels and increases HDL levels, which decrease your risk of coronary artery disease, ischemic stroke, and peripheral artery disease.

Foods that contain omega 6:

    • Walnuts
    • Safflower oil
    • Tofu
    • Hemp seeds
    • Sunflower seeds
    • Peanut butter

Omega 9

Omega-9 carries the same health benefits as the aforementioned compounds.

Foods that contain omega 9:

    • Olive oil
    • Cashew nut oil
    • Almond oil
    • Avocado oil
    • Peanut oil
    • Almonds

Takeaway message

PUFAs are crucial for a healthy organism and should be integrated into everyone’s diet. These molecules can be found in fish oil, meat, and some nuts and needs. In a way, PUFAs act as an antidote to the destructive effects of cholesterol and saturated fatty acids. If you have any questions about this PUFAs, omega-3,6,9, or any other type of lipid, feel free to ask in the comment section below. We would be thrilled to answer them!


Author profile: Markus

Markus is a certified professional health coach with over a decade of experience in the field. He specialises in helping individuals navigate their health journeys, whether they are dealing with chronic conditions, working towards weight management goals, or seeking to improve their overall wellbeing.


Markus is also a prolific contributor to our blog, where he shares expert insights, tips, and advice to help you stay healthy. He is passionate about ensuring our readers have access to the latest research and information. For personalised health advice, consider scheduling a consultation with Markus.

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