Now I know you all are pretty familiar with Omegas in the diet . For a while the omega that I would hear about the most were omega 3’s but did you know that there is omega 3,6, and 9? I know right?! That’s a lot but no worries in this blog post I will give you the run down on these fabulous omegas.

First we will start with Omega 3’s:

• Our bodies cannot make these types of fats we must get them in our diet or with supplementation
• They are polyunsaturated fats (chemical makeup & bond)
• Double Bonds
• Many types of Omega 3’s, but the most common ones are EPA, DHA, and ALA
• EPA is a 20 chain fatty acid
• DHA is a 22 chain fatty acid
• ALA is a 18 chain fatty acid
• EPA helps reduce inflammation in the body, helps with symptoms of depression
• DHA is important for brain development and function
• ALA is good for the heart, immune, and nervous system

Food sources of omega 3’s are:

• salmon
• mackerel
• chia seeds
• walnuts
• flaxseeds

Omega 6:

• Also polyunsaturated with double bonds (chemical structure)

• Called GLA
• Can be found in some oils such as primrose  oil
• Benefits include possibly reducing inflammation in the body and reducing fat mass but more research is needed

Food sources of omega 6’s are:

• soybean oil
• mayonnaise
• walnuts

• almonds
• cashew nuts

Omega 9:

• It is monounsaturated
• Only has one double bond in chemical structure
• Can be produced by the body
• Oleic Acid is the most common omega 9 known
• Health benefits include reducing inflammation and insulin sensitivity

Food sources of omega 9’s are: 

• olive oil
• almond oil
• avocado oil
• almonds
• cashews
• walnuts