Omega fatty acids are among the most studied and recommended nutrients for supporting overall health. Whether you’re focused on heart wellness, cognitive performance or reducing inflammation, these essential fats play an important role in keeping the body functioning at its best. Since our bodies cannot produce omega fatty acids on their own, getting the right amount is key to overall health and well-being.
What are Omega Fatty Acids?
Omega fatty acids are polyunsaturated fatty acids that have long been proven to be beneficial and essential for humans.
There are 3 main kinds: Omega 3, Omega 6 and Omega 9. The names are based on their chemical structure.
Omega-3 and omega-6 are considered essential as our bodies cannot produce them. Omega-9 is non-essential as our body can still produce them but it is still beneficial. Omega-3, especially EPA and DHA, is the most beneficial and widely studied.
Benefits of Omega Fatty Acids
There are numerous benefits of omega fatty acids. They are often associated with brain and heart health. Here are some of the benefits.
Supports Cardiovascular Health
One of the greatest benefits of omega-3 fatty acids is their positive effect on cardiovascular health.
Studies done show that omega-3 fatty acids may help to lower triglycerides and reduce the risk of blood clots in the blood vessels, which leads to better cardiovascular health.
Reduces Inflammation
Omega-3 fatty acids act as natural anti-inflammatory agents, helping to decrease inflammatory markers and can aid in reducing symptoms of chronic inflammation. These includes issues such as joint pain and various autoimmune disorders
It is important to have a balance of omega-3 and omega-6 in your diet as an imbalance may result in increased risk of inflammation instead. A good guide is to consume more omega-3 from sources such as fatty fish as omega-6 is found in most plant oils used in cooking.
Improves Brain Function and Mental Wellbeing
Omega-3 is well known to be essential to brain health especially DHA.
DHA is essential for fetal brain development and pregnant mothers should ensure they include omega-3 sources in their diet.
Omega-3 intake is also linked to improved mental well-being and also slowing down brain ageing in older adults
Skin Health
Omega-3 and omega-6 are both beneficial for skin health.
Omega-3 is linked to preventing skin dryness and reducing the harmful effects of UV rays on skin.
Omega-6, especially linoleic acid, helps to form the skin's protective barrier and maintain moisture while keeping irritants out
Sources of Omega Fatty Acids
Omega 3
Fatty fish: E.g. Salmon, sardines, mackerel, tuna
Plant sources: E.g. Chia seeds, flaxseeds, walnuts
Omega 6
Plant oils: E.g. Soybean, corn, canola
Nuts and seeds: E.g. Brazil nut, sunflower seeds, sesame
Omega-9
Avocado
Olive oil
Another source that contains all 3 omega fatty acids are sacha inchi seeds. They are also high in dietary fibre and contain protein as well. 12 to 15 seeds a day would be sufficient for your daily omega 3,6 and 9 intake. As it is a plant based source of omega fatty acids, it suitable for vegetarians and vegans.
We have used these seeds to create a healthier and tasty snack. Assorted flavours available.
Summary
Omega fatty acids are essential nutrients that play a vital role in keeping your body healthy and functioning.
By incorporating omega-rich foods in your diet, you can support long-term health and wellbeing.
Whether you are aiming to boost cognitive function or simply improve your diet, adding more omega fatty acids is a simple yet powerful step toward better health.
Remember to eat all foods in moderation and have a balanced diet.
