Omega-3, 6, and 9: The Essential Fatty Acids the Body Needs

Omega-3, omega-6, and omega-9—also known as omega-369—are three important groups of polyunsaturated fatty acids that play a key role in our diet. Although we often refer to them collectively, they have different effects.

Omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are good for the heart and blood pressure, for example. DHA, in particular, helps maintain sharp vision and is good for the brain. You can find these fatty acids in fatty 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 bodies. The ratio of omega-6 to omega-3 is important here. It’s important to know that omega-6 is also found in large amounts in processed foods. In addition, vegetable oils such as sunflower oil, corn oil, and soybean oil also contain high levels of omega-6 fatty acids.

Omega-9 fatty acids, such as oleic acid, are produced naturally by our bodies, so you don't necessarily need to get them from food. You can find them in olive oil, nuts, and seeds.

It’s important to maintain a good balance between omega fatty acids. Often, our Western diet contains too much omega-6 and too little omega-3. By eating a varied diet of fresh, unprocessed foods rich in omega-3, and by eating fewer processed foods high in omega-6, you can help your body.