Omegas 3, 6 and 9 are fatty acids that are essential to our diets. An imbalance may contribute to an array of chronic diseases and illnesses. So let's clear up the facts on this mix before we dispel any myths. Main article: Fatty acid §Nomenclature Chemical structure of α-linolenic acid (ALA), a fatty acid with a chain of 18 carbons with three double bonds on carbons numbered 9, 12, and 15. The omega (ω) end of the chain is at carbon 18, and the double bond closest to the omega carbon begins at carbon 15 = 18−3. Hence, ALA is a ω−3 fatty acid with ω = 18. These are polyunsaturated fats, a kind of fat your body cannot make by itself. The term "polyunsaturated" refers to the chemical structure, where "poly" means many and "unsaturated" refers to the double bonds.

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It reduces cholesterol. There’s evidence that moderate omega-3 consumption can lower triglyceride levels, the fatty substance in your blood associated with cholesterol. Alpha-Linolenic Acid (ALA) contributes to the maintenance of normal blood cholesterol levels. The beneficial effect is obtained with a daily intake of 2g of ALA. Omega-3-6-9 supplements are often found alongside Omega-3 at most health food stores and pharmacies, but are you confused by the difference between Omega-3-6-9 and Omega-3 supplements? a b Lands WE (May 1992). "Biochemistry and physiology of n-3 fatty acids". FASEB Journal. 6 (8): 2530–6. doi: 10.1096/fasebj.6.8.1592205. PMID 1592205. S2CID 24182617.Omega 7 fatty acids may also play a role in better digestive health and relieve common gastrointestinal issues like gastric ulcers, heartburn and acid reflux.

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The European Commission sponsored a working group to develop recommendations on dietary fat intake in pregnancy and lactation. In 2008, the working group published consensus recommendations, [54] including the following: As a result, only around 5% to 10% dietary alpha-linolenic acid is converted on to the important long chain omega-3s, EPA and DHA. These long chain fatty acids are therefore often classed as essential, too (although technically speaking, they aren’t really). Essential fatty acid deficiencyIf the first double bond involves the 7th carbon atom, it is classed as an omega-7. As these only have one double bond, omega-7s are also monounsaturated fatty acids (eg palmitoleic acid). omega-6 rich vegetable oils such as safflower oil, grape-seed oil, sunflower oil, corn oil, cottonseed oil or soybean oil (replace with healthier oils such as rapeseed, olive or walnut oils) In general, saturated fats tend to be solid while mono-unsaturated and polyunsaturated fats tend to form oils. Mukherjee KD, Kiewitt I (October 1980). "Formation of (n-9) and (n-7) cis-monounsaturated fatty acids in seeds of higher plants". Planta. 149 (5): 461–3. doi: 10.1007/BF00385748. PMID 24306473. S2CID 22892828.