The 3 Omegas

Here is a little dive into Omega fatty acids and why I think they are one of the most important nutrients that we can give ourselves (and our children) today.

But what are they?

Omega fatty acids are a group of polyunsaturated fats that are important for maintaining overall health. There are three main types of omega fatty acids: omega-3, omega-6, and omega-9. These fatty acids play crucial roles in various bodily functions, including brain function, heart health, and inflammation regulation. Omega-3 fatty acids are commonly found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts. They are known for their anti-inflammatory properties and have been associated with a reduced risk of heart disease, cancer, allergies, auto-immune disease & more. As humans, we are actually pretty bad at converting the omega 3 from nuts & seeds (ALA) into more useful EPA by our bodies, only around 5-10% ! Because of this our intake should mainly be focused on the DHA and EPA fatty acids found in fatty, oily fish. BUT keep those nuts and seeds in your diet as they come with so many other benefits. Omega-6 fatty acids are found in vegetable oils such as soybean, corn, and sunflower oil, as well as in nuts and seeds. They are essential for the body but need to be balanced with omega-3 fatty acids. An excessive intake of omega-6 fatty acids relative to omega-3s may promote inflammation. In modern western diets we consume far too much Omega 6, mainly in the form of cheap industrial oils that we can find in most packaged, ultra processed and fast foods placing us out of balance negatively. Omega-9 fatty acids are monounsaturated fats and are found in foods like olive oil, avocados, and nuts. They are not considered essential because the body can produce them in small amounts. However, consuming omega-9s as part of a healthy diet can still be beneficial. Including a balanced ratio of omega-3, omega-6, and omega-9 fatty acids in your diet is important for maintaining optimal health.

So what can we do to with this information?

We can focus more on including foods containing Omega 3, and less of the processed oils and packaged foods that are high in the less than optimal forms of Omega 6. As always, whole foods for the win.

If you or your children (we all know how hard it is to get them to eat certain foods!) struggle to include 2-3 portions of oily fish a week you may want to consider supplementing. Please get in touch with me or another health care professional to discus your personal diet and lifestyle needs to make sure its the right decision for you.

Lucy x