Understanding Omega 3, 6, and 9: Essential Fatty Acids for Health -

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Essential fatty acids play a crucial role in our overall health, from brain function to heart health. Let’s explore the unique benefits and sources of Omega 3, 6, and 9 fatty acids.

Omega-3 fatty acids, including EPA and DHA, are perhaps the most celebrated of the group. Found abundantly in fatty fish like salmon, mackerel, and sardines, these nutrients are essential for brain development, reducing inflammation, and supporting cardiovascular health. Plant sources include flaxseeds, chia seeds, and walnuts, though these contain ALA, which must be converted by the body into EPA and DHA.

Omega-6 fatty acids, while often vilified, are equally essential when consumed in proper proportions. Found in vegetable oils, nuts, and seeds, these fatty acids support skin health, metabolism, and reproductive function. The key is maintaining a healthy ratio with Omega-3s, ideally between 1:1 and 4:1, though modern diets often skew heavily toward Omega-6s.

Omega-9 fatty acids, while not technically “essential” since our bodies can produce them, offer significant health benefits when consumed through diet. Olive oil, avocados, and almonds are excellent sources. These monounsaturated fats help reduce inflammation, improve insulin sensitivity, and support heart health.

The ideal approach is to focus on whole food sources of these fatty acids while maintaining a balanced ratio. Consider incorporating fatty fish twice weekly, using olive oil as your primary cooking oil, and including a variety of nuts and seeds in your diet.

Coach Terry McIvor

Co-founder of the Synaptic Fit Fusion Pros & Certified Neuro Coach

As the Chair at Manipur International University, I lead innovative coaching, neuroscience, and psychology approaches. Zita and I are committed to advancing the coaching profession and supporting clients through personalised approaches integrating neuropsychology, hypnotherapy, fitness, and nutrition. Our mission is to empower individuals to live their best, healthiest lives by providing holistic, science-backed coaching systems.Professional Success:

Leading figure in coaching and neuroscience with over two decades of expertise
Creator of the SynapGen Transformational Coaching System®
Chair of Psychology in Neuroscience at Manipur International University (MIU)
Fellow of Mental Health and Personalised Treatments at MIU

My Specialised Training:

PhD in Education
Masters and higher degrees in Psychology with Neuroscience and Psychiatric Applications
Master Hypnotherapist and NLP Coach.
Certified Health Coach for Chronic Pain Reprocessing.
DSc h.c. in Neuropsychology
Certified Neuro Coach

Coach Zita

Co-founder of the Synaptic Fit Fusion Pros & Fitness and Nutrition Coach

My Specialised Training:

Masters in STEM Leadership and Education
BSc (Hons) in Business and International HRM
Certified Fitness Coach, Nutritionist and Yoga Teacher

My physical training and nutrition science knowledge allow me to design effective and sustainable personalised fitness and dietary plans. I aim to help people make lifestyle changes that support their body and mind, creating long-lasting transformations.

We’ve created the Rejuvenise 360—Holistic Healthy Living® system with Dr Terry, a comprehensive program designed to help high-achieving women lose 20+ pounds, overcome body image issues, boost energy, and optimise their physique. Combining Dr Terry’s mental and neuro health strategies with my fitness expertise, we offer a holistic approach to wellness that addresses both the body and the mind.

Learn more at synapticfitfusionpros.com.

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