The Last of the Fats – OMEGAS

photo credit: google image search

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

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