Omega-3 Fats: a Crucial Component to your Health and Well-being!
Over the last few years, fat has become less villainized and more praised as more and more research has surfaced on the vital and beneficial roles of healthy fat in our overall health and well-being. However, even with this increasing knowledge, many of us are still missing out on a crucial type of healthy fat - the omega-3 fatty acids!
The typical Western Diet is one that is higher in sugar, processed foods, unhealthy fats (think trans fat and saturated fat from processed, baked, and fried foods), and it is lower in dietary fiber, whole grains, fruits, vegetables, and healthy fats. As many of us are becoming more aware of the typical Western Diet and trying to steer more towards a whole foods approach and increasing the amounts of healthy fats through olives/olive oil, nuts, seeds, avocados, etc., we are still needing more omega-3 fatty acids in their usable forms so that our body can meet its needs. Let’s take a look at these types of healthy fats, why they are important, how they can improve your health, and the food sources that offer these omega-3 fatty acids!
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of fat that the body CANNOT MAKE ON ITS OWN, and therefore they are considered ESSENTIAL fatty acids. This means that we NEED them for survival!
There are 3 major omega-3 fatty acids in the human diet, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
ALA
ALA is mainly found in plants, and it is the most common omega-3 fatty acid in the diet, and this type can be converted to EPA and DHA in the body
The body mainly uses this type for energy
It is NOT a biologically active/usable form for humans, which is why it needs to be converted to the active forms EPA and DHA
Not everyone can efficiently converted ALA into DHA and EPA and only a small percentage is actually converted into these active forms as the process itself is inefficient
This is why it is important to consume food sources containing EPA and DHA
DHA & EPA
These types of omega-3 fatty acids are the usable forms of omega-3 fatty acids, meaning that once consumed, our body can use these types of fat right away and do not require any further conversion
We can get these forms directly from food sources
DHA and EPA occur mostly in animal foods and algae
So Why are these Fats so Important?
As previously mentioned above, these fats are CRUCIAL to our survival – without them, we would not survive! While ALA can be used for energy, and a small percentage can convert to the active forms (EPA & DHA), although inefficiently, EPA and DHA have major roles within our health and well-being. EPA has several functions in the body, including supporting:
Joint health
Heart health
Mood regulation
Mental development in children
Weight management
Some EPA can also convert into DHA if needed. DHA is the most important omega-3 fatty acid in the body and is mainly located in cell membranes, where it makes the membranes and gaps between cells more fluid. This makes it easier for nerve cells to send and receive electrical signals and it makes the communication between nerve cells more efficient. It is:
A key structural component of your brain
A key structural component of the retina of your eyes
A crucial nutrient during pregnancy and infancy to support the growth and development of the brain of the fetus and infant
A key component to numerous other body parts as well
In the typical Western Diet, we lack on healthy fat intake overall, yet we get in plenty of omega-6 fatty acids as these types are found in vegetable oils like soybean oil, grapeseed oil, sunflower oil, corn oil, vegetable shortening, mayonnaise; certain vegetables, nuts, and seeds (walnuts, almonds, pine nuts, sunflower seeds), and tofu. Many fried and processed foods contain corn, cottonseed, or soybean oil, and lectin-rich grains/starches. Omega-6 fatty acids are essential, just like the omega-3 fatty acids, and provide the body with energy and similar benefits, but with the typical Western Diet, we tend to consume TOO MANY omega-6 fatty acids and NOT ENOUGH omega-3 fatty acids which leads to an imbalance. When we do not consume enough omega-3 fatty acids to get close to matching the amount of omega-6 that we consume, then we can create inflammation in our body which can lead to disease. Therefore, it is important to get in enough omega-3 fatty acids in the diet.
How can Omega-3 Fats Improve Health?
Studies have provided ample evidence that humans consuming diets rich in omega-3 fatty acids have reduced risk of:
Cardiometabolic diseases, such as diabetes, cardiovascular disease, and metabolic syndrome.
There is reduced risk of blood clots, a reduced risk of plaque forming in the arteries by keeping the lining of the arteries smooth and free of damage, and lowering of triglyceride levels by slowing the rate they form in the liver
Immune and inflammatory disorders through supporting the immune system and reducing the risk of autoimmune conditions, cancers, and more
Omega-3 fatty acids slow production of substances released during the inflammatory response
Consumption of omega-3 fatty acids can help turn of certain genes in our body that have a pivotal role in chronic, systemic inflammation
A variety of neurological problems, such as depression and anxiety, ADHD, Alzheimer’s and more.
Omega-3s can improve eye health, promote brain health during pregnancy and early life, reduce asthma in children, reduce fat in the liver, improve bone and joint health, improve sleep, alleviate menstrual pain, and are also great for your skin! There are so many roles that this nutrient plays in our overall health and well-being.
What Foods Contain Omega-3 Fats and is a Supplement Better?
Food sources are always going to be the best sources for our nutrients since they contain synergistic compounds and nutrients that work together to help enhance each other and support our body and well-being. However, vegans, vegetarians, and individuals who do not consume enough DHA and EPA through food sources or have difficulty absorbing and utilizing those nutrients should consider taking a 3rd-party tested, high-quality omega-3 fatty acid supplement. Look for a supplement that has 1,000 mg EPA and 300-500 mg DHA.
Good EPA and DHA supplements include fish, krill, and algal oils
Taking up to 2,000 mg of combined EPA and DHA per day from supplements is safe; however, high doses have a blood-thinning effect
Check with your healthcare provider or pharmacist
The best food sources for omega-3s include:
Mackerel, wild salmon, herring, bluefin tuna, lake trout, anchovies, freshwater lake white fish, and albacore tuna (albacore tuna is higher in mercury, so do not consume more than 6 oz. per week)
Aim for these fatty fish varieties 2x/week!
Flax seeds, chia seeds, and walnuts are great sources of ALA, however these are not converted to EPA and DHA efficiently in the body, so they are not enough to meet those needs alone
Meat, eggs, or dairy products from grass-fed or pasture-raised animals are also great sources of omega-3 fatty acids!
My favorite, high-quality beef and egg products come from Sutton Ridge Farm. They are a great source for providing you with omega-3 fats, and quality, delicious foods! They take great care of their animals and care A LOT about the foods and practices for their animals and providing you with high-quality products to support your health and well-being. Check out their website here: Sutton Ridge Farm
If you would like to learn more about how you can include more omega-3 fatty acids into your diet or if you are meeting your needs, schedule a free 30-minute phone consultation with me! We can go over your typical diet and we can also go further with testing your essential fatty acid profile to see what fats you may be lacking in and/or what fats you may be overconsuming!
