Fact Friday- Omega-3 Fatty Acid

Don’t be scared of the word “fat.”  Fat is essential in our diet for our cells to function properly in our bodies.

I am going to throw some serious science at you guys today!  As always my takeaway message is eat in moderation.  Here try to eat foods high in Omega 3s (list below) and try to minimize Omega 6 rich foods (processed foods, certain oils etc)

What is the Difference?

Omega-3 and Omega-6 are a chemical class called fatty acids.  The # corresponds to which carbon has the first double bond (Start counting from the right, and each point is a carbon)

Omega fatty acids UK

Your body does not produce Omega-3 fatty acids, so you need to obtain them from your diet.  Two crucial ones — EPA and DHA — are primarily found in certain fish. ALA (alpha-linolenic acid) is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits such as lowering the risk of heart disease, depression, dementia, and arthritis.

How do they do this?  They set off signals in our bodies to reduce INFLAMMATION.

Omega-3s curb inflammation in the blood vessels (and the rest of your body), this especially helps your heart.  At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

Omega 6 vs Omega 3

This may seem like a scary crazy image- but the takeaway message here is Omega 3s set off your metabolic pathway to release anti-inflammatories in your body.  How cool is that?!

Where to Get Omega 3s

When possible, try to get omega-3 fatty acids from foods. Aim to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.

These include:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Salmon (wild has more omega-3s than farmed)
  • Sardines
  • Sturgeon
  • Lake trout
  • Tuna

Good food sources of ALA are:

  • Walnuts
  • Flaxseed and flaxseed oil
  • Canola oil
  • Soybean oil

While foods containing omega-3 fatty acids have health benefits, some — like oils and nuts — can be high in calories. So eat them in moderation.

 

So I threw a lot of complicated stuff at you-  takeaway message….  Live in moderation.  Try to eat foods high in Omega 3s and minimize your intake of processed foods and oils.

Happy Friday!

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