Omegas
Many of us are aware of the significance of vitamins, minerals, and fibre in sustaining a healthy diet. However, omega oils are one nutrient group that can be frequently disregarded. Your general health is greatly influenced by these essential fatty acids, especially Omega-3 and Omega-6. Here are some sources of omega oils, along with a closer look at their benefits.
What Are Omega Oils?
Omega oils are one kind of polyunsaturated fat, sometimes referred to as omega fatty acids. Three primary categories of omega fatty acids exist.
Omega-3 —— Omega-6 —— Omega-9
Omega-3 and -6 are considered essential fatty acids, because the body cannot make them itself and therefore requires external sources. In contrast, the body can produce omega-9, so it doesn’t need to obtain it through the diet.
HEALTH OF THE HEART
The beneficial effects of omega-3 fatty acids on heart health are among their best-known advantages. Triglyceride levels (building blocks of fat), inflammation, and heart health are all improved by omega-3 fatty acids. Increased consumption of omega-3 fatty acids has been linked to a lower risk of heart disease and stroke by lowering blood pressure and preventing blood clots.
Additionally, omega-3 fatty acids promote normal cholesterol levels by lowering “bad” LDL cholesterol and raising “good” HDL cholesterol. Frequent intake of foods high in omega-3 fatty acids has been associated with a lower risk of coronary artery disease and arrhythmias, or irregular heartbeats (1).
BONE AND JOINT HEALTH
People with inflammatory diseases such as Rheumatoid Arthritis, suffering from symptoms like joint stiffness, pain, and swelling can benefit from omega-3 fatty acids’ anti-inflammatory properties. They also promote joint lubrication and preserve bone density, which helps lower the risk of osteoporosis (4).
OMEGA PROPERTIES THAT REDUCE INFLAMMATION
Numerous illnesses, such as heart disease, arthritis, and some types of cancer, can be worsened by chronic inflammation. Due to their anti-inflammatory qualities, omega-3 fatty acids may be able to contribute towards lessen inflammation in the body.
You can help control inflammation by eating a diet that balances the ratio of omega-3 to omega-6. Although omega-6 fatty acids are also necessary, too much of them can worsen inflammation. By counteracting this effect and assisting in the maintenance of a healthy balance, omega-3 fatty acids can contribute to improved general health and fend off diseases linked to inflammation (3).
HEALTH OF THE SKIN
Your diet’s fat content has a big impact on the condition of your skin. The lipid barrier that shields the skin from environmental stressors and dehydration is maintained in part by omega-3 fatty acids. Your skin can stay hydrated, supple, and less prone to irritation with the help of these good fats.
Additionally, lowering inflammation and fostering a healthy skin barrier, omega-3 fatty acids have demonstrated to lower the risk of inflammatory skin conditions such as psoriasis, eczema, and acne. (5)
MENTAL HEALTH AND BRAIN FUNCTION
About 60% of your brain is composed of fat, and omega-3 fatty acids in particular are essential for preserving mental clarity and brain function. Building and sustaining brain cells as well as facilitating neural communication depend on omega-3 fatty acids.
Omega-3 fatty acids may enhance memory, cognitive function, and brain health in general, according to research. They are especially helpful in lowering the risk of illnesses like Alzheimer’s and age-related cognitive decline. Additionally, omega-3 fatty acids are important for mental health; research suggests that they may lessen the symptoms of anxiety and depression (2).
Eating your Omegas
oMEGA-3
Present in walnuts, flaxseeds, chia seeds, and fatty fish (such as salmon, mackerel, and sardines).
Omega -6
Present in nuts, seeds, and vegetable oils (including corn, soybean, and sunflower oil).
Omega -9
Present in almonds, avocados, and olive oil.
Myfood24
Now you can see the benefits of omega oils within the diet, you can explore your intake using myfood24! You can find out more about how you can use myfood24 by trying our free demo or get in touch.
Sources
- Nutrients 2021, An Update on Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Health, https://www.mdpi.com/2072-6643/13/1/204
- Cereus 2022, Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review, https://assets.cureus.com/uploads/review_article/pdf/116591/20221108-29179-fwipu1.pdf
- Elsevier 2022, Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis, https://www.sciencedirect.com/science/article/abs/pii/S1567576922005884
- BMC Medicine 2022, Impact of type and dose of oral polyunsaturated fatty acid supplementation on disease activity in inflammatory rheumatic diseases: a systematic literature review and meta-analysis, https://link.springer.com/article/10.1186/s13075-022-02781-2#citeas
- Elsevier 2023, Comparison of the dietary omega-3 fatty acids impact on murine psoriasis-like skin inflammation and associated lipid dysfunction, https://www.sciencedirect.com/science/article/pii/S0955286323000815
Author: Jessica Eardley-Thompson, ANutr Nutritionist
Editors: Lucy Clarkson, SENr Nutritionist, Grace Williams, Head of Nutrition and Operations