Imagine a type of fat that not only fuels your body but also protects your heart, mind and keeps inflammation low. Sounds like a dream, right?
Meet omega fatty acids—the “good fats” that are vital for overall health and well-being. Despite their popularity in the health world, many people find it challenging to understand what these fats are, their types, and how they benefit the body. No worries, we have got you covered with an ideal guide explaining omega fatty acids in detail. Let’s break it down for you.
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“Omega-3, omega-6, and omega-9 are the three types of omega fatty acids, which are vital for maintaining overall health. Omega-3 supports brain, heart, and immune function, while omega-6 is key for skin, hair, and cell health. Omega-9 helps balance cholesterol and boosts heart health. Together they work best when consumed in the right balance, as too much omega-6 can lead to inflammation. A healthy diet with the right sources of these fats is essential for a strong and healthy body,” says Charu Dua, Chief Clinical Nutritionist, Amrita Hospital, Faridabad.
What are omega fatty acids?
Omega fatty acids are a group of polyunsaturated fats crucial for one’s body. Unlike saturated fats, which are generally solid at room temperature, these fats remain liquid and are vital for various bodily functions. Since the human body cannot produce some omega fatty acids on its own, they are classified as “essential fats,” meaning we must obtain them through our diet.
According to the Cleveland Clinic, fatty acids are chemical compounds made of carbon, oxygen, and hydrogen. They are classified into “saturated fats” and “unsaturated fats”. Saturated fats, also called “bad fats,” are fully bonded with hydrogen and linked to health risks like heart disease.
Unsaturated fats, including monounsaturated and polyunsaturated fats, are heart-healthy when consumed in moderation. Omega-3s, a type of polyunsaturated fat, are a beneficial alternative to saturated fats.
Types of omega fatty acids
While most of you are familiar with “omega-3” variants, many don’t know there are three main types of omega fatty acids: omega-3, omega-6, and omega-9.
Each type has its distinct purposes in the body and comes from different dietary sources.
Omega-3 fatty acids
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Omega-3 fatty acids
Omega-3 fatty acids are essential fats, meaning your body cannot make them, and you need to obtain them through food or supplements. There are further three sub-types of omega-3s: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).
Sources of omega-3
ALA: Alpha-linolenic acid is available in flaxseeds, chia seeds, walnuts and canola oil.
EPA and DHA: Eicosapentaenoic acid and Docosahexaenoic acid are predominantly found in fatty fish like salmon, mackerel, and sardines, as well as fish oil supplements.
Benefits of omega-3
Heart health: Several studies, including the American Heart Association (AHA), suggest that omega-3s help lower triglyceride levels, reduce blood pressure, and prevent plaque buildup in arteries.
Brain function: DHA is a critical component of the brain and retina, supporting cognitive function and vision.
Inflammation: EPA has anti-inflammatory properties, which can help with conditions like arthritis.
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Omega-6 fatty acids
Like omega-3s, omega-6 fatty acids are essential fats. Linoleic acid (LA) is the most common omega-6, which the body converts into arachidonic acid (AA). While omega-6s are essential, excessive consumption without a balance of omega-3s can lead to inflammation.
Sources of omega-6
To have an omega-6-rich diet, incorporate vegetable oils like sunflower, safflower, and corn oil in your meal. Nuts and seeds, including sesame and pumpkin seeds, are also essential sources. Furthermore, meat and poultry also provide will omega-6 fatty acids.
Benefits of omega-6
Energy production: Omega-6 fatty acids are essential for providing energy for the body.
Skin health: Linoleic acid helps maintain the skin barrier and prevents dryness, reducing the risk of several skin issues.
Inflammatory response: In controlled amounts, omega-6s can support the immune system and promote healing.
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Omega-9 fatty acids
Meet the final type: omega-9 fatty acids. Unlike omega-3 and omega-6, omega-9 fatty acids are not considered essential because the body can produce them. The most common omega-9 is oleic acid, a monounsaturated fat.
Sources of omega-9
Sources of omega-9 fatty acids include olive oil and avocado oil. Nuts like almonds, cashews, and macadamia nuts are also great sources. Lastly, avocados and olives also provide this type of fatty acid nutrient.
Benefits of omega-9
Heart health: Omega-9s help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL), improving overall heart health.
Anti-inflammatory properties: They may also reduce inflammation, particularly in people with metabolic disorders.
Boosts energy: These fats are an efficient source of energy for the body.
Understanding the right balance
While all three omega fatty acids are beneficial, the balance between omega-3 and omega-6 is crucial. A typical Western diet often contains excessive omega-6s and insufficient omega-3s, leading to inflammation and related health issues. Incorporating more omega-3-rich foods while moderating omega-6 intake can help maintain a healthier balance.
