Omega-3, Omega-6, Omega-7 and Omega-9! They are also called fatty acids, or dietary fats, but they are not a fat you should shy away from. Omegas are needed by the body to function and having a balance of all four is vital for optimal health.
Can you tell your 3s from your 6s?
Omega-3 and omega-6, probably the most familiar of the four, are essential fatty acids which means they are not produced by the body. It’s “essential” that we obtain them from food, predominantly seafood, nuts and vegetable oils. Americans get plenty of omega-6 fats from vegetable oils, but not nearly enough omega-3 fats. Omega-7 and omega-9 are produced by the body so they are not “essential”, but still very important. Let’s look at each in more detail.
Omega-3 fatty acids
There are three kinds: ALA (a-linolenic acid), EPA (eicosapentaenoic acid) and DHA (deocosahexaenoic acid).1 ALA is obtained from plant sources such as walnuts, flaxseed, canola oil, olive oil and soybean oil. EPA and DHA can be found in fish, eggs, squid and algae. The body cannot produce ALA on its own, but it can convert EPA and DHA from ALA.1 DHA is an essential building block of the brain and important for cell communication.2, 3
The American Heart Association recommends eating at least two servings of fish weekly, especially fatty fish such as salmon, tuna and mackerel. 4 Women should consume 1.1 grams of omega-3 daily, while men need 1.6 grams.
Omega-3 fatty acids may help:
- regulate heart health
- maintain healthy joint function
- maintain healthy appearance of skin and hair growth
Omega-6 fatty acids
These are obtained from vegetable oils, nuts and grain-fed meats. They are also found in crackers and cookies, so Americans rarely are deficient in omega-6. In fact, can help minimize inflammation in the body. The ideal ratio is 1:1 (omega-3 to moega-6).5 Omega-6 or linoleic acid (LA) can be made into gamma linoleic acid (GLA). Certain foods are rich in GLA such as evening primrose, black currant and flax seed. Other sources include egg yolks, pecans, walnuts and animal fats.
Omega-6 fatty acids (in the form of GLA) may help:
- regulate normal brain functioning
- regulate growth, development and metabolism
- maintain healthy bones
- maintain blood cholesterol levels already within normal range
- maintain healthy appearance of skin and hair growth
Men between 19 and 50 require 17 grams of omega-6 fats every day. Females between 19 and 50 need 12 grams of omega-6 fats daily. Males older than 51 need a daily dose of 14 grams and females over 51 require 11 g daily. Pregnant and lactating women of all ages should get 13 grams of omega-6 fats every day.6
Omega-7 fatty acids
These are the lesser known of the four fatty acids. They can be found in macadamia nuts and a fruit called sea buckthorn but are also produced naturally in the body. Omega-7 fatty acids may help reduce inflammation and insulin resistance.
Omega-9 fatty acids
These are produced by the body but can be obtained from vegetables oils. They may help improve joint health and maintain blood cholesterol levels already within normal range.
To obtain omega fatty acids from products by PURE, add Acai superfruit (15mg per serving) and Mila (3g per serving) to your diet. More importantly, eat a balanced diet with includes fish, olive oil and leafy greens to ensure you are getting your omegas.
1https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
2https://www.scientificamerican.com/article/dha-and-your-brain/
3 https://ods.od.nih.gov/factsheets/Omega3FattyAcidsandHealth-HealthProfessional/