OMEGA 3, 6 & 9 FATTY ACIDS
These fats ARE good for you
We are told from a young age that fatty foods are not good for us. However, that’s not entirely true; not all ‘fatty’ foods ought to be avoided – in fact, you should definitely incorporate some into your diet. Because foods that naturally contain the ‘Omega’ family of ‘fatty acids’ are very good for you, indeed.
Our bodies don’t produce either the Omega-3 or Omega-6 fatty acids, which is a shame, given they can contribute significantly to human brain development, immunity and regulating blood pressure – among many other things. In fact, because they’re of such use to us, that’s why they’re often referred to as ‘essential fatty acids’ (EFAs); so much can they do to aid our skin, respiration, blood circulation, brain and other organs.
Omega-3
An essential fatty acid, once Omega-3’s digested and spread elsewhere through the body’s blood stream, it can play a critical role in ensuring effective brain function, as mentioned, and may also help your body tackle arthritis, asthma, attention disorders, cardiovascular disease, cholesterol, depressive issues, diabetes, digestive difficulties, high blood pressure, macular degeneration, osteoporosis, skin disorders and even some forms of cancer.
How does it work? Well, the body eventually converts Omega-3 into either docosahexaenoic acid (DHA) or eicosapentaenoic acid (EHA); both of them highly unsaturated fats. Given what clinical studies have proven Omega-3 can positively do for the body then, it’s no surprise that it’s believed people lacking sufficient DHA and EPA levels could be at potential risk from Alzheimer’s disease, attention issues, cystic fibrosis, phenylketonuria (an inborn metabolism error associated with mental disorders) and several other problems.
Naturally occurring in many foods, especially nuts, you can find Omega-3 in the likes of Brazil nuts, canola oil (rapeseed), chia seed oil, grains, flaxseeds and their oil, green leafy vegetables, hempseed oil, mustard seeds, pumpkin seeds, spirulina, wheatgerm oil and raw walnuts and walnut oil.
Omega-6
In general, people tend to consume more of the Omega-6 fatty acid (or linoleic acid) than Omega-3, so it’s important to make sure you get enough of both; as noted above, they’re not referred to as essential fatty acids for nothing – on its own, Omega-6 is believed to promote good skin, heart, circulation and nerve function.In fact, some expert opinion suggests that, perhaps due to how much vegetable oil people consume nowadays, many get a 16:1 ratio of Omega-6 to Omega-3, which may be unhealthy. Thus, a number of experts instead suggest aiming for a 1:1 ratio of the two, if possible.
Omega-6 naturally occurs in a large number of grains, nuts, oils and green leafy veggies, among them broccoli, chia seed oil, cottonseed oil, grapeseeds, hempseed oil, kale, lettuce, olive oil, pistachios, pumpkin seeds, purslane, safflower oil, sesame oil, sunflower oil and wheatgerm, as well as some raw vegetable oils – but raw and cold pressed vegetable oil’s best as cooking the oil tends to negate its positive Omega-6 effects.
Omega-9
Another of the Omega fatty acids worth mentioning, Omega-9 is classed as a non-essential fatty acid. Monounsaturated oleic and stearic acid, as it’s scientifically referred to, is ‘non-essential’ because it’s naturally created – or synthesised – in the human body; at least, when the body’s consuming enough Omega-3 and Omega-6 it is.
If you’re not receiving satisfactory amounts of those two fatty acids, then it’s wise to alter your diet in order to ensure you’re resplendent in Omega-9 as well – not least as it’s believed to helpmaintain cardiovascular health and immune function. To that end then, Omega-9 fatty acids occur naturally in the likes of almonds, avocados, cashew nuts, chia seed oil, hazelnuts, macadamias, pecans, pistachios and olives and olive oil.
Fatty Acid Supplements
Unfortunately, it may be the case that for whatever reason you’re not able to adjust your diet as much you’d like to get your fill of essential and non-essential fatty acids (for instance, should you have a nut allergy). Don’t worry though, there are several supplements available to buy, here are some you should consider:
Complete Omegas
Complete Omegas 3:6:7:9 Gel Caps – easy to swallow gelatine capsules that provide the optimal ratio of the Omega fatty acids, including Omega-7 (from sea buckthorn), which on its own helps to nourish and replenish skin and mucous membrane tissue.
Mega GLA Complex
Mega GLA Complex – contains Omega-6, along with Vitamin E to improve stability, the latter also acting as an antioxidant to help protect cells from oxidative stress.
BioCardio
BioCardio – derived from anchovies and sardines and flavoured with natural orange oil, this product can be consumed neat or mixed with water or juice to provide both EPA and DHA direct, crucial for maintaining heart health.