Omega 3, 6 and 9: the fatty acids your body needs

Omega-3, omega-6 and omega-9, also known as omega-369, are three important groups of polyunsaturated fatty acids that play an important role in our diet. Although we often mention them together, they work in different ways.

Omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are for example good for the heart and blood pressure. DHA specifically helps maintain sharp vision and is good for the brain. You will find these fatty acids in oily fish such as salmon, herring and mackerel, as well as in fish oil supplements.

Omega-6 fatty acids, such as linoleic acid and arachidonic acid, are also important for our body. Here, the ratio of omega-6 to omega-3 matters. It is important to know that omega-6 is also found in large amounts in processed food. In addition, vegetable oils such as sunflower oil, corn oil and soybean oil also contain a lot of omega-6 fatty acids.

Omega-9 fatty acids, such as oleic acid, are produced by our body itself, so you do not necessarily need to get them from food. You will find them in olive oil, nuts and seeds.

It is important to maintain a good balance between the omega fatty acids. Our Western diet often contains too much omega-6 and too little omega-3. By eating a varied diet with fresh, unprocessed foods rich in omega-3, and by eating fewer processed foods with excessive omega-6, you help your body.