What are fatty acids? Find all the answers to all your questions surrounding omega fatty acids from what they are, why we need them, where to find them, and more! Find tasty and nourishing recipes to include omegas in your diet with ease!
Disclosure: Lindsay Cotter is a certified nutrition specialist, and does not have a medical degree. The information in this post comes from reliable medical resources, but should not be taken as medical advice. We recommend that you consult with your doctor before starting any new eating program or making changes to your diet.
Friendly Fats
Contrary to what the fad diets in the 90s led us to believe, fats are incredibly beneficial for our health and crucial to include in our diets for energy, proper cell function, nutrient absorption, and more. Plus, they’re pretty tasty! After all, who can turn down Chocolate Almond Butter Breakfast Cookies, Spiced Pumpkin Seed Granola, or Chocolate Avocado Mousse? Not me, that’s for sure! However, not all fats are created equal, and when it comes to your health, Omega fatty acids stand out from the rest. Unfortunately, there has been some confusion about which forms are beneficial and which may be harmful to health.
As a result, fatty acids of all kinds are often neglected in our diets, resulting in fatigue, dry skin, and other unfavorable conditions. This being said, I know understanding omega fatty acids can be a bit difficult. So, to clear up any confusion, I decided to break everything from what they are, which are beneficial, why we need them, and what foods contain them below! Keep reading to find everything you need to know.
What Are Omega Fatty Acids?
Before we begin, it’s important to know that there are 3 forms of omega fatty acids including Omega-3, Omega-6, and Omega-9. Omega-3 and Omega-6 fatty acids are classified as polyunsaturated fatty acids, and Omega-9 fatty acids are classified as being monounsaturated fatty acids. At their molecular base, fatty acids are characterized by a long string of carbon atoms.
However, polyunsaturated and monounsaturated fats are differentiated from saturated fats by the presence of a double bond in their strings of carbon atoms. When fats have just 1 of these double bonds, they are considered to be monounsaturated fatty acids. However, fats that contain 2 or more of these double bonds are considered to be polyunsaturated fatty acids. (Source)
Omega-3 Fatty Acids (The Nerdy Nutrition)
Considered to be essential fatty acids, Omega-3’s are a type of polyunsaturated fats that exist in 3 forms including DHA, EPA, and ALA. Our bodies can’t produce these fats themselves, but they are crucial for our health. As a result, they are considered “essential” fats and must be consumed in our diets.
- ALA (alpha linoleic acid) – An 18-carbon fatty acid that can be converted into DHA and EPA
- DHA (docosahexanoic acid) – A 22-carbon fatty acid primarily found in the brain
- EPA (eicosapentaenoic acid) – A 20-carbon fatty acid that is converted to hormone-like compounds known as eicosanoids (Source)
Omega-6 Fatty Acids (The Good and the Bad)
Like Omega-3 fatty acids, Omega-6 fatty acids are also a form of polyunsaturated fats that must be consumed in our diets. The most common form of Omega-6 is known as linoleic acid (LA) which plays a role in energy and immune system functions. However, it also exists in a form known as arachidonic acid (AA). Upon consumption, LA is converted into AA which is then converted by the body into eicosanoids.
Note: It is important to know that there are some not-so-great sources of Omega-6 fatty acids such as processed seed oils that could cause inflammation. (Source)
What are Eicosanoids?
Without getting into the science too much, eicosanoids are signaling molecules in the body. Their role in the body depends on whether they come from Omega-3 fatty acids or Omega-6 fatty acids.
- Eicosanoids Derived from Omega-3 help reduce inflammation, protect against heart attack, strokes, and inflammatory diseases such as Lupus, arthritis, and asthma.
- Eicosanoids Derived from Omega-6 increase the inflammatory response to injury, stress, infection, and disease. This results in the ability to form blood clots and reduce bleeding. (Source)
Omega-9 Fatty Acids
Unlike Omega-3 and Omega-6 fatty acids, Omega-9 fatty acids are monounsaturated fats and aren’t considered to be essential, because the body can make them on its own. However, recent studies might disagree! (See our note below.) That certainly doesn’t mean that consuming them isn’t good for you, though!
Did You Know: Recent studies such as a trial published in the American Journal of Clinical Nutrition (source) have shown that the consumption of Omega-9 fatty acids found in oleic acid, could help increase the body’s energy levels, enhance mood, and decrease anger.
So, if you find yourself feeling tired and irritable… (guilty here), go make an Omega-9 rich snack such as an avocado salad wrap, or snack on raw almonds, and see how you feel!
Health Benefits of Omega Fatty Acids
As a whole, the benefits of omega fatty acids include improved mental health, improved heart health, a decrease in liver fat, supported brain development, improved eye health, reduced inflammation, and more. However, each form of omegas provides a slightly different benefit to the body. Take a look below to learn what each does!
Omega-3
The benefits of Omega-3 fatty acids depend on which form is being consumed.
- LA – Improves heart health, the immune system, and nerve function
- DHA – Helps improve brain function and supports the development
- EPA – Improves symptoms of depression and produces eicosanoids which help reduce inflammation
Note: DHA makes up about 8% of the weight of your brain! (Source)
Omega-6
Although somewhat controversial, studies have shown that the consumption of Omega-6 fatty acids could help reduce the risk of heart disease, stroke, and decrease inflammation. However, in order to reap these beneficial properties, it is important to consume the right types of Omega-6 foods. To do so, opt for nuts and seeds in replace of vegetable oils, and take a look at the recommended food sources below. (Source)
Omega-9
Consuming Omega-9 fatty acids could help reduce the risk of cardiovascular disease, improve insulin resistance, and improve symptoms of ADHD. (Source)
*Personal note: This made me realize that I definitely need more Omega-9 in my life!
Food Sources
Contrary to what many may believe, there are many sources of omega fatty acids you can include in your diet. You don’t have to just eat fish! Take a look below at some of the best food sources of omegas.
Omega-3:
Mackerel, salmon, herring, oysters, sardines, anchovies, caviar, flax seeds, chia seeds, English walnuts, spinach, kidney beans, hemp seeds, soybeans (such as edamame).
Omega-6
Walnuts, sunflower seeds, peanut butter, avocado oil, eggs, almonds, cashews
Note: If possible, try to limit oils that are high in omega-6 fatty acids, especially highly processed vegetable oils such as soybean oil, corn oil, and safflower oil. These can contribute to an imbalanced omega-6 to omega-3 ratio when consumed in excess.
Tip: Canola oil is lower in omega-6 than some vegetable oils, but it’s often refined. If you use it, opt for cold-pressed or expeller-pressed versions.
Omega-9
Olive oil, avocado oil, almonds, cashews, walnuts
Easy Ways to Include Omega-3’s In Your Diet
If you’re trying to include more omegas in your diet, there are easy ways to include them in foods you already eat! Take a look below to find some of my favorite ways to add omegas to my everyday meals.
- Add flaxseeds or chia seeds to smoothies, chia pudding, oatmeal or Noatmeal, yogurt, or mix it with almond flour to create a gluten free panko batter! Both flaxseed and chia seed make a great egg replacer.
- Add walnuts to yogurt, salads, baked goods, or pasta sauces
- Swap out regular products such as eggs and milk for omega-enriched options.
- Add spinach to smoothies, salads, omelets, and stir-fry.
- Use anti-inflammatory oils like avocado oil, extra virgin olive oil, cold-pressed sesame oil, or coconut oil for cooking.
- Include fish in your dinner with recipes like Superfood Baked Salmon or Fish Tacos!
Common Questions
As with many health-related questions, the answer to this question varies from person to person. However, in general, it is not necessary to supplement your diet with Omega fatty acids as long as you are including a wide variety of omega-rich foods. That being said, it is important to get various sources of omegas from plants and fish. So, for those who do not regularly consume them, it may be a good idea to supplement with an algae-based omega. Of course, if you have a specific concern, be sure to consult your doctor before making any dietary changes!
In general, yes. In fact, some studies have shown that those who follow plant-based diets actually have a higher intake of Omega-3 fatty acids than those who don’t, thanks to their high intake of chia seeds, nuts, seeds, and other Omega-3 containing plant-based foods. (Source)
The easiest way to tell whether or not you are using a high-quality omega supplement is to take a look at the freshness and purity of the brand being used. The best omegas are obtained through healthy waters, processed in order to remove any contaminants, and third-party tested to ensure that the quality provided meets international standards. Read more here!
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