The good fats that keep you healthy
Omegas are good fats your body can’t do without. Let’s find out how they boost your wellbeing and where to get them in your diet.
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 processed items.
Knowing the various fats and how and when to use them will help you make better food decisions.
The essential fats
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) contributes to brain development and healthy brain function.
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. Next time you’re out shopping, grab some fatty fish like salmon, tuna and trout, anchovies, crab, mussels, and oysters to add to your diet twice a week.
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.
You can find Omega-6s in 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.
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
