By Debbie Zietlow, Integrative Nutrition Health Coach
You may have heard that Omega-3 fats are important for health, and you may even be taking a fish oil supplement to get them. But what are they, exactly? Why do we need them and what are the best sources?
First, let’s talk fat. Remember the days when fat was deemed unhealthy and we tried our best to eat a low-fat diet? Yet we still gained weight? Since then, nutritional science has come a long way. Today, we know that it is essential to have fat in our diet – especially the right fats. Sadly, the Standard American Diet (SAD) includes a large amount of artery-clogging saturated fat, and a too-high ratio of omega-6 fats to omega-3 fats, which is dangerous to our health. Let’s find out why.
Our body needs fats called essential fatty acids (EFAs). We can’t manufacture them ourselves, so we must get them from our diet. EFAs serve important roles, such as forming the structure of our cell membranes, serving as precursors to hormones and aiding in the prevention and treatment of chronic diseases. Two of the most important EFAs are linoleic acid, an omega-6 fat, and alpha-linolenic acid, an omega-3 fat. From these, our body then manufactures other fatty acids we need. However, to maximize health we need to have the proper balance of omega-6 fats to omega-3 fats.
Although the omega-6 fat linoleic acid is essential, too much of it promotes inflammation. In contrast, alpha-linolenic acid, our essential omega-3 fat, is anti-inflammatory. Thus, it counteracts the inflammation caused by omega-6 fats. But when we have an imbalance in our diet, with too many omega-6 fats and too little omega-3 fats, our risk for chronic diseases such as heart disease, stroke, autoimmune diseases, skin diseases, depression, and even some cancers, increases.
So how can we balance our omega fats? Adding omega-3 fats through diet and supplements is a good start, but we also need to reduce our consumption of omega-6 fats. Here are some suggestions how to revise your diet for optimal health:
Omega-6 Fat Rich Foods to Reduce
- Meat
- Eggs
- Dairy
- Polyunsaturated vegetable oils (e.g. corn oil, safflower oil)
Omega-3 Fat Rich Foods to Add:
- Cold-water fatty fish (think SMASH – salmon, mackerel, anchovies, sardines, herring)
- Raw nuts and seeds (e.g. walnuts, flaxseeds, hemp seeds, chia seeds)
- Leafy green vegetables (e.g. spinach, kale, broccoli)
- Certain fruit (e.g. blueberries, mangoes, avocados)
- Monounsaturated oil (e.g. olive oil, avocado oil)
To ensure you get enough omega-3 fats in your diet, you may also consider taking a fish oil supplement, or for vegans, an algae oil supplement. Look for one with more EPA than DHA – ideally a 60/40 ratio. Always consult your physician before starting any supplements.
Best of health to you!
