Omega-3 Fatty Acids: The Anti-Inflammatory Superhero
So you’ve been hearing a lot about omega fatty acids lately and how important they are for your health, but you’re not quite sure which ones you actually need or what they do. Don’t worry, we’ve got you covered. As it turns out, there are four main types of omegas 3, 6, 7 and 9 – and they each have different benefits. The truth is, you need a balance of all four for optimal health. In this guide, we’ll break down exactly what each omega does, which foods contain them, how much you need, and how to make sure you’re getting enough of each one. By the end, you’ll feel like an omega expert and know exactly which ones you should be focusing on. So let’s dive in and get started with the omega that’s been getting the most buzz lately, omega-3.
Omega-6 Fatty Acids: The Controversial Sidekick
Omega-3 fatty acids are essential for your health. They’re vital for brain and heart health, and help reduce inflammation in the body. The three most important types of omega-3s are:
– ALA (alpha-linolenic acid): Found in plant foods like flax seeds, chia seeds, and walnuts. Your body converts ALA to EPA and DHA, but only in small amounts.
– EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid): Found in fatty fish like salmon, sardines, and herring. These are the most beneficial forms of omega-3s.
Omega-3s are especially important for cognitive abilities, mood regulation, and heart health. They can help lower high blood pressure, high cholesterol levels, and may reduce the risk of coronary heart disease. Omega-3s also act as an anti-inflammatory in the body, helping ease symptoms of autoimmune disorders like rheumatoid arthritis or ulcerative colitis.
Most experts recommend eating fatty fish 2-3 times a week to get adequate EPA and DHA. For vegetarians or those who don’t eat fish, an algal oil supplement may be a good option. Flax and chia seeds are healthy too, but the body converts only a small amount of their ALA to EPA and DHA.
Aim for at least 250-500 milligrams of EPA and DHA per day for general health. Higher doses of 2,000-4,000 mg per day may be recommended to help reduce inflammation and lower heart disease risk. Speak to your doctor about whether an omega-3 supplement is right for you.
Your body needs a balance of anti-inflammatory omega-3s and pro-inflammatory omega-6s for optimal health and wellness. Make omega-3-rich fatty fish, nuts, and seeds a regular part of your diet. Your heart, brain, and body will thank you.
Omega-7 and Omega-9: The Underrated Supporting Actors
Omega-6 fatty acids are essential for health, but they’ve gotten a bad rap in some circles. Unlike omega-3s, omega-6s are pro-inflammatory, meaning they promote inflammation in the body. Some experts argue we get too many omega-6s in our diet and not enough omega-3s.
Finding the Balance
The key is balancing your omegas. Most experts recommend aiming for a ratio of 4:1 or less of omega-6 to omega-3 fatty acids. The typical American diet is more like 16:1 or higher, so for many of us that means upping our omega-3 intake and cutting back on omega-6s.
Some of the best sources of omega-6 fatty acids include:
– Vegetable oils like soybean, corn, and sunflower oil
– Nuts like almonds and walnuts
– Seeds such as pumpkin, chia, and flax seeds
To improve your balance, choose olive or avocado oil for cooking and salads when possible, eat fatty fish like salmon a couple times a week, add flax or chia seeds to your yogurt or oatmeal, and snack on a small handful of walnuts.
Limiting packaged and fast foods, red meat, and full-fat dairy products can also help cut excess omega-6s. The Mediterranean diet is a great example of an eating plan with an ideal balance of omegas.
While omega-6 fats get blamed for inflammation, the reality is we need them for health. The key is moderation and balance with anti-inflammatory omega-3s. Make a few simple swaps and your omegas will be working together in no time.