Heard of Omega fatty acids? Let’s get to know these good fats that keep you healthy

Omegas are good fats that your body cannot do without. While these can typically be taken in supplement form, you can also find Omega fatty acids in foods. 

Quick Read:

  • Interesting fact: your body cannot make Omega-3 and Omega-6 on its own. So, you can only get them from food.
  • About 60% of the human brain is made of fat, and Omega-3s like DHA are a key building block.
  • Omega-6 is said to promote inflammation (needed in small amounts), while Omega-3 calms it down. The right balance matters!

The importance of Omegas

As we prioritise a healthy lifestyle through better eating and regular exercise, it’s important to know exactly how certain nutrients affect your body.

There are good, bad, and just plain ugly fats in the foods we eat. Omegas are healthy, unsaturated fats that support your heart, brain, and joints – unlike trans fats, which harm them.

Besides Omega-3 and Omega-6, there’s also Omega-9, which can be made by your body. But eating sources like olive oil and avocados still boosts heart health.

The good news is that many African diets naturally contain a healthier Omega-3 to Omega-6 balance compared to modern diets that are typically heavy with processed foods. Just make it a point to choose Omega-rich foods over convenience or ready-made items.

Knowing the various fats and how and when to use them will help you make better food decisions.

 

The essential fatty acids

Alpha-linolenic acid (ALA) is a friend to your heart, immune system, and nervous system. You can find it mostly in plant foods, like canola oil, chia seeds, flaxseeds, flaxseed oil, walnuts, hemp seeds, and soybeans.

Eicosapentaenoic acid (EPA) produces chemicals that can help prevent and reduce inflammation. This chemical may also be a good option for those who experience symptoms of depression.

Docosahexaenoic acid (DHA) is a structural component of the brain and retina, making it critical for brain development in infants and cognitive function throughout life. Adequate DHA intake is especially important during pregnancy, early childhood, and ageing, when brain and visual health are most vulnerable.

The benefits of Omega fatty acids

What do Omega fatty acids do?

In simple terms, Omega-3 fatty acids, particularly DHA, are vital for your brain, retinas, and for men; sperm cells. DHA is especially praised for its importance in visual and neurological development in babies, so it’s essential for pregnant and breastfeeding women.

Omega-3 fatty acids help build and maintain your body. According to the Harvard School of Public Health, these acids provide the starting point for making hormones that regulate blood clotting, contraction, and relaxation of artery walls and inflammation.

These polyunsaturated fats also bind to receptors in cells that regulate genetic function and have a good reputation in helping to prevent heart disease and stroke. They may also be good for controlling rheumatoid arthritis, lupus, eczema, and play protective roles in cancer and other conditions.

Omega fatty acids in food

Oily fish is the best source of Omega-3s EPA and DHA, while ALA mainly comes from nuts and seeds. Consider these items to add to your diet when possible: fatty fish like salmon, tuna and trout, anchovies, crab, mussels, and oysters.

Snack on walnuts or pumpkin seeds in between meals. Look out for other Omega-3 fortified foods to incorporate into your diet like eggs, margarine, milk, juice, soy milk, and yoghurt.

For Omega-6s, look to vegetable oils such as sunflower, safflower, corn, and soybean oil. They’re also present in nuts and seeds like pumpkin, sesame, walnuts, and peanuts, as well as in meats such as chicken, pork, and eggs, particularly from grain-fed animals.

Frequently asked questions about Omega fatty acids

How many portions of fish to eat a week for Omega-3 fatty acids?

  • Fish is abundant with essential Omega-3 fatty acids. Don’t be put off by fatty – that’s the good stuff! Omegas nourish the skin and tone down inflammation. Aim to have at least two portions of fish a week. You can fill up on sardines, salmon, anchovies and mackerel.

Can Omega-3 help with heart health?

  • Research suggests that Omega-3 fatty acids may help lower triglyceride levels, reduce inflammation, and support overall cardiovascular health. However, they are not a replacement for prescribed medication or medical treatment.

What are the symptoms of Omega-3 deficiency?

  • A low intake of Omega-3 can show up as dry skin, brittle hair, fatigue, difficulty concentrating, and increased inflammation. As symptoms are non-specific, you may need a blood test or dietary assessment first to check a potential deficiency.
Help at hand

If you’re considering taking Omega-3 or Omega-6 supplements, discuss this with your doctor first to rule out any potential drug interactions and blood-thinning side-effects. Supplements may help if you don’t get enough Omegas in your diet.

Images: Freepik

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