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As we become more health conscious, we read about essential nutrients that our body needs to thrive. Sometimes this gets confusing and overwhelming, especially to the newbie.
So lets breakdown omegas fatty acids and find out what they're all about.
There are 3 types of Omega fatty acids: 3, 6 & 9. We'll have a look at all three.
What are Omega 3's?
Omega 3's are a type of essential fat that your body can't make. They have many different types, but the most common are the following:
1) EPA: these guys are responsible for reducing inflammation and even depression.
2) DHA: they make up 8% of the weight of your brain and are crucial for brain development and functioning.
3) ALA: these guys are responsible for producing energy.
Omega 3's have a lot of important jobs including keeping up a healthy heart, managing mental health, decreasing fat in the liver, bone health, infant brain development, preventing dementia & decreasing body weight and waist size.
Where do we find them?
Omega 3's are found in salmon, oysters, chia seeds, linseed/flaxseeds, walnuts, soybeans and more.
What are Omega 6's?
Omega 6 fatty acids are also essential to the diet and they're primary role is to provide energy. Unlike omega-3's, the western diet often has too much of these guys.
There are two common types of omega-6's that reap health benefits.
1) GLA is an omega found in certain oils. When consumed, these guys have been shown to reduce arthritis. When accompanied with other treatments, GLA supplements have shown to more effectively reduce breast cancer than when treated with a drug alone.
2) CLA is another omega-6 with some health benefits. It has been shown that when consumed properly, CLA helps reduce body weight.
Where do we find them?
As mentioned above, the western diet often has too much of this omega and is disproportionate to omega-3's. Some of the healthy sources of omega-6 are:
Walnuts, hemp seeds, pistachios, linseed/flaxseeds, pepitas and sunflower seeds.
What are Omega 9's?
Omega-9 fatty acids are different in that they aren't essential as they body produces them. However, consuming fats higher in omega-9 than other fats can have health benefits.
Studies have found that consuming foods higher in omega-9 can reduce the bad cholesterol in those with diabetes. They have also shown to decrease inflammation and improve insulin sensitivity.
Where do we find them?
Avocadoes and avocado oil, cashews, almonds, pecans, hazelnuts, olives and more.
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