The "Fatty" Omegas

"Everywhere in the world, you find good things."  ~ Jean Reno

I ran across an article which talked about the differences in the omega fatty acids.  I didn't realize that there are different types of omega fatty acids and the different roles each play. When people diet, they try to stay away from fats all together. However, fats are vital for healthy brain function, skin, and bone health. Many play a role in maintaining cell membranes as well as help fight chronic diseases such as diabetes, heart disease, and stroke. Research is also showing signs of helping alleviate symptoms of inflammatory bowel disease and arthritis. Fats never looked soooo good!!

Nonessential omega fatty acids are those which can be produced on our own. Essential omega fatty acids are those that have to be obtained through what we eat.

Omega 3 fatty acids
When we think of fatty acids, we all have some knowledge of the omega 3's. Many people take fish oil supplements because of the known health benefits from them. These fatty acids are essential ones and are found in fish, walnuts, canola oil, soybean oil, flax seeds, and chia seeds. These omegas give an anti-inflammatory benefit when eaten, and have been shown to help with mood, memory, and cardiovascular disease. When I make my smoothies, I typically would add 2 tablespoons of flax seed oil to make sure I get this essential fat.

Omega 6 fatty acids
These omegas are also essential fatty acids which can be found in sunflower seeds, corn oils, borage oils, and primrose.  Some other sources to obtain the omega 6 is from meats. These play an important role in brain, reproductive, and bone health. Research is even showing that it improves the symptoms from arthritis.

Omega 7 fatty acids
The new fatty acid on the block is the omega 7s. These are considered non-essential omegas. Good sources to obtain omega 7 fatty acids include macadamia nuts and cold water fish. Some benefits seen include those to the skin by boosting collagen and protecting against sun damage. In recent studies in Japan, these omegas were shown to help reduce inflammation, reduce insulin resistance, and moreover help with weight loss and maintenance. I'm definitely going to incorporate some macadamia nuts into my diet!

Omega 9 fatty acids
This fatty acid is also considered a non-essential monounsaturated fat. These fats have shown to help with cholesterol (specifically lowering LDL's) and heart disease. One would typically find this fat in olives, olive oil, avocados, pecans, and other nuts. I enjoy substituting in avocados for mayo. Check out my easy Avocado Spread recipe!

TJ