Omega-3
Experts consider omega-3 to be the most valuable group of fatty acids. They serve a wide range of health-promoting functions, including thinning the blood, lowering harmful cholesterol levels, expanding blood vessels, improving memory, and strengthening the nervous system.
You can replenish your body’s supply of essential omega-3 fatty acids by consuming fish that inhabit cold seas, such as tuna, mackerel, haddock, anchovies, or Pacific herring. Plant-based sources of omega-3 fatty acids include flaxseeds, canola oil, and hemp oil.
Immunologists point out the lack of omega-3 in and butter: these products limit the intake of unsaturated fatty acids into cells, so it’s advisable to consume these fats in moderation.
Omega-6
The next group of fatty acids enhances brain function and strengthens bones. But the benefits of omega-6 don’t stop there. Omega-6 is a group of essential polyunsaturated fatty acids that contribute to the integrity of cell membranes, nerve function, skin health, and immune system support.
You can also obtain omega-6 from food: , seeds, nuts, pistachios, and stone fruit oils (including grape seed oil). Major sources of omega-6 include poultry and vegetable oils (such as flaxseed or sunflower oil).
A deficiency in omega-6 can lead to a weakened nervous system, dry skin, and hair loss. However, an excess of these acids can also harm the body—disrupting cardiovascular function, increasing blood viscosity, leading to depression, and contributing to obesity.
It’s important to maintain a balance between omega-3 and omega-6 intake, as an excess of omega-6 can trigger inflammatory processes. To ensure both types of essential fatty acids are consumed in the right ratio, it’s advisable to eat more fatty fish (omega-3) and less sunflower oil (omega-6), as the imbalance typically favors omega-6.
Research shows that modern diets often have an excess of omega-6 and omega-9 fatty acids, with a deficiency in omega-3. To maintain optimal health, experts recommend adhering to a recommended ratio of omega-6 to omega-3 of 1:4.
Omega-9
Omega-9 fatty acids are the most common yet least discussed, as they are not essential and can be produced by the body from essential omega-6 and omega-3 fatty acids. However, this does not diminish their importance. These fatty acids are responsible for immune, hormonal, and cardiovascular functions (strengthening blood vessel walls).
A deficiency in omega-9 can lead to chronic fatigue, depression, gastrointestinal disorders, skin problems, and brittle nails. An excess of omega-9 can also negatively impact the body—disrupting fat balance, increasing weight, and harming the pancreas.
You can obtain omega-9 fatty acids from , peanuts, , seeds, seafood, and both animal and plant fats, especially . However, doctors note that there is no dietary requirement to maintain adequate levels of omega-9.
Fish Oil
What the body primarily needs is omega-3, and there is a remedy that can compensate for the deficiency of these fatty acids, even if you can’t eat a lot of fish. The beneficial properties of fish oil have been known since the 19th century when pharmacist Peter Möller noted that Norwegians who consumed cod liver oil had excellent health.
Today, researchers are uncovering new features of this product, which was developed in 1854 by the founder of the Möller’s brand—the oldest supplier of fish oil in the world. The Norwegian pharmacist created a unique method for evaporating fish oil from cod liver, popularizing it and establishing its sale.
In addition to fatty acids, fish oil contains vitamins A and D, which enhance the effects of omega-3. A deficiency in vitamin A can cause structural changes in the epithelium, impairing and even leading to loss of vision. This antioxidant vitamin aids in the restoration of tooth enamel and strengthens bone tissue, supporting the health of skin, hair, mucous membranes of the respiratory tract, and digestive system.
Vitamin D in fish oil also supports healthy bone and tooth structure, ensuring phosphorus-calcium metabolism and aiding mineral absorption. Additionally, vitamin D boosts immunity, strengthens the cardiovascular system, regulates blood pressure, promotes the production of antimicrobial peptides, reduces the likelihood of dermatological diseases, and prevents muscle cramps and nervous excitability.
Fish oil improves concentration, promotes better sleep, strengthens immunity, enhances skin and bone health, normalizes blood pressure, and reduces strain on the heart and blood vessels. Omega-3-rich products suppress the production of stress hormones, slow down the degradation of cartilage tissue, lower , prevent atherosclerosis, and aid in weight loss by burning saturated fats.
Essential omega-3 fatty acids are crucial for complete physical and mental development. Therefore, fish oil remains relevant for children at all times. Indications for fish oil consumption include attention deficit hyperactivity disorder (ADHD) in children. Liquid fish oil capsules are prescribed to prevent cognitive delays and improve visual function in infants: omega-3 fatty acids serve as the foundation for developing a healthy retina and contribute to the proper formation of brain cells and the intellectual development of a child.