Omega fatty acids are often talked on this page; usually we recommend including foods that contain them, rather than taking supplements. Associated with reducing the risk of heart disease, lowering cholesterol and promoting healthy skin, there are so many health benefits of consuming omega oils, we have decided to give them a section of their own. Combined with diet and exercise choices they can help lower levels of a certain blood fat (triglyceride) and to raise levels of “good” cholesterol (HDL). This product may also be used to help treat high blood pressure or rheumatoid arthritis.
All fatty acids are comprised of chains of carbon, hydrogen and oxygen atoms. Essentially the differences between the 3, 6 and 9 fatty acids are just in this molecular configuration. However this also leads to differing health effects between the different fats, and as such a combination of all of them is suggested for optimum health.
In the nineties, there was a famous margarine advert which told us that monounsaturated and polyunsaturated fats are good for us. Today, these are known by another name: omegas. Omega-3 and omega-6 fatty acids are two types of polyunsaturated fat. These are also named essential fatty acids because the body cannot manufacture them, so it’s essential that we get them from our food sources, or supplements. Omega-9 fatty acids come from a family of monounsaturated fats that also are beneficial when obtained by consuming foods rich in them.
All omega fatty acids have specific roles benefits in general health. These good fats can have health benefits, including:
- Preventing heart disease
- Stroke prevention
- Improving the body’s absorption of vitamins
- Inhibiting and halting diabetes
- Promoting good cell regeneration
- Maintaining a healthy immune system
We will explain some more of the vast range of health benefits below. With many differences in the specific profile and effect on the body of omega-3 and omega-6 polyunsaturated fats and omega-9 monounsaturated fats, we first want to explain the different fats and their roles in your body.
Omega-3
Naturally, our bodies don’t manufacture the parent molecule for omega-3 fatty acids: alpha linoleic acid. As such, this omega-3 (sometimes known as ALA) is considered to be an essential fatty acid. Once ingested, the parent ALA is metabolized into two other fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are considered to be the most beneficial fatty acids, with powerful anti-inflammatory effects, as well as representing many other key roles in the body.
Mainly because ALA is not manufactured by our bodies, and also doesn’t instantly convert to EPA and DHA either, it’s essential that we get these fatty acids through what we eat. This is complicated by the fact that these omega-3s are the ones most lacking in our modern diet, and as a result we have to work harder to ensure we get them. We list some of the foods most notable for their Omega-3 content in this article.
Omega-6
Like omega-3s, our bodies do not produce their own omega-6, and as such it’s also an essential fatty acid. However omega-6s are a rich source of linoleic acid. What sets Omeg-6 and this LA apart is that whilst it’s not naturally occurring in our bodies, it’s also easy to find in our typical American diet. In fact, many of us are getting too much omega-6 from popular foodstuffs. Omega-6s are abundant in many of our common vegetable cooking oils, which is explained further on in the article.
Getting a ratio of 6s to 3s is absolutely key to your health because LA can exacerbate inflammation whereas ALA combats it. Ineffective regulation and balance between Omega-6s and Omega-3s can cause inflammation to become chronic and problematic; which may lead to heart disease, diabetes, and Alzheimer’s to name just a few of the associated problems.
Omega-9’s
Omega-9s are the most abundant fatty acids because our bodies already make them from unsaturated fats. These are also much easier to find in our diets, which means this are not considered essential like Omega-3 and Omega-6. Omega-9 fatty acids can be used by the body as a substitute for Omega-3s or Omega-6s if these essential fats are not present. However, 9s do not make a perfect substitute, and can lead to health complications if they’re not present.
Easily found, Omega-9s are derived from animal fats and vegetable oils, most commonly olive oil. It’s interesting to note that the oil naturally produced by our own skin glands is the same Omega-9 fatty acid found in abundance in olive oil: oleic acid. Olive oil also comprises a saturated fatty acid known as palmitic acid, although it had no Omega-3 or Omega-6. Despite the mountain of evidence supporting the wondrous disease-preventing powers of the Mediterranean diet, due to olive oil, research also points to to its high polyphenol content, which was previously considered dangerous. These days, more and more evidence suggests that polyphenols have a strong antioxidant, anti-inflammatory, anticlotting and antibacterial effects on the body.
Foods Omega 3
Omega-3 can be bought in supplements, but it’s always better to improve your diet to obtain the necessary minerals from foods rich in Omega-3.
These are:
- wild-caught salmon
- mackerel
- herring
- anchovies
- sardines
- fresh tuna steaks
- walnuts
- flaxseed
- kale
- bok-choy
- broccoli
- cabbage
- hemp
There are also small amounts of Omega-3 present within oils such as canola and soybean oils, but the oily fish and leafy green vegetables are the best supply of Omega-3 and provide several other health benefits in addition.
Foods Omega 6
Omega-6 is more commonly found, although some foods listed below contain both Omega-3 and 6. As part of a balanced diet, it’s good to include foods from the list below, but allow Omega-3 rich foods to represented a larger portion of the meal.
- soybean oil
- sunflower oil
- canola oil
- corn oil
- safflower
- cottonseed
- sesame oil
- walnut
- flaxseed
- poultry
- nuts
- cereals
- durum wheat
- whole-grain breads
- most vegetable oils
- evening primrose oil
- borage oil
- blackcurrant seed oil
- pumpkin seeds
- acai berry
- cashews
- pecans
- pine nuts
Omega-9
Omega 9 does not need to be consumed in supplement form or by increasing the consumption of certain foods. It is naturally manufactured anyway within the body, and is abundant in most of what we eat. Therefore getting a good amount of Omega-3 is the most important thing for you to focus on when trying to ensure you’re eating a balanced diet.
Health benefits
The most essential Omega oil you need to regulate consuming is Omega-3. We need omega-3 fatty acids for normal body functions like controlling blood clotting and building cell membranes in the brain, but they have also got various other uses including protection against heart disease and possibly stroke. They can assist restoration and strengthen the body when exposed to conditions including cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis. Omega-3s are often prescribed as part of weight lifting challenges by health experts, as they help to repair muscles when at rest and keep joints supple enough to carry out exercise in the first place.
- Omega-3 does not turn into fat, meaning it helps weight loss, diabetes and other diseases associated with obesity
- Omega-3 is anabolic, which means it helps you build muscle
- Omega-3 decreases inflammation and the benefits associated with this range from mental health, reduce pressures on the brain, to inhibiting the development of inflammatory diseases such as IBS, lupus and many more
- Omega-3 increases insulin sensitivity meaning it can help control diabetes
Increasingly, as we recognise that we are what we eat, we see that maintaining a balanced diet helps our bodies to fend off most ills and keep attacks on the various bodily systems in check.
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