The Omega 3, 6 and 9 groups of fatty acids all contain essential fatty acids necessary for good health. The difference between them lies in the position of the first double bond from the methyl end or the Omega end of the carbon chain. As its name implies, the Omega 3 fatty acids have their first double bond at the 3rd position from the end of the chain, and likewise with the other two. Omega 6 has its first double bond at the 6th position from the end and Omega 9 has it at the 9th position from the end of the chain.
Omega 3 is the most important, it contains DHA and EPA, and is in fish and fish oils. It’s Important for brain, heart, skin, pregnancy, vision, mood, its an anti-inflammatory, & anti-coagulant. One of the best sources of omega 3 is in 1 tbsp fresh ground flaxseed which meets the omega 3 daily requirement. Other sources include: flaxseed oil, linseed oil, hemp oil, seal oil, krill oil, walnut oil, walnuts, chinook salmon, sardines, snapper, scallops,salmon, flaxseed, wheat germ, green leafy vegetables like lettuce, broccoli, kale, spinach, legumes, kidney, navy, pinto, lima beans, split peas, cabbage, cloves, citrus fruits, melons, & cherries. Omega-3 is damaged by heat, so the oils are best when not cooked.
Omega 6 anti-inflammatory, helps with bloating, gas, PMS, skin, hair, mood. Omega 6 is found in safflower oil, sunflower oil, corn oil, sesame and hemp oil, pumpkin oil, walnut oil, wheat germ oil and evening primrose oil.