When it comes to food, the word “fat” often makes people think of high-calorie food, which makes them want to avoid it as much as possible. However, when you avoid these two types of good fats, you’re not allowing the body to benefit from the essential nutrients it needs to perform at its maximum health.
Food containing Omega-3 and Omega-6 are considered good fats because of their essential fatty acids. They’re called essential fatty acids because the body cannot produce them independently. So, the body can only benefit through specific foods or supplements.
These fatty acids have different chemical makeups. When taken together, they give the body a boost of nutrients that support mental and physical functions.
Benefits of Omega-3 fatty acids
This group of polyunsaturated fatty acids is considered healthy fats because of the strong research showing their potent anti-inflammatory effects. They help the body fight against cardiovascular disease and reduce inflammation to alleviate stiffness and joint pain.
They’re also known to affect overall brain health. More than fifty percent of the human brain is fat, so it needs fat to function correctly to prevent memory loss and maintain our ability to learn and retrieve information to solve problems. These fatty acids also benefit our eyes, protecting our vision and the retina from diseases as we age.
Benefits of Omega-6 fatty acids
This group of fatty acids assists with many functions throughout the body. They help regulate cholesterol and blood sugar levels. Like Omega-3, they also help protect against heart disease. They also help maintain a strong brain function. They play a significant role in our immune system, supporting essential pathways that help us heal and rejuvenate. They also stimulate hair growth and regulate our metabolism.
Note- Some studies show that eating large amounts of foods containing Omega-6 and eating less foods with Omega-3 can cause inflammation in the body. Those who have diabetes need to watch their intake of Omega-6 or avoid it entirely.
Food sources of Omega-3
- Nuts, Seeds, and Oils — Hemp oil, flax oil, flax seeds, flax meal, walnuts, walnut oil, chia seeds
- Fatty Fish — Sardines, mackerel, salmon, tuna, herring (these have a higher Omega-3 content)
- Non-fatty fish — Shellfish, snapper, halibut, cod (these have a lower Omega-3 content)
- Beans — Soybeans, tofu, kidney beans
- Winter Squash
- Seaweed
Food sources of Omega-6
These should be consumed in small quantities.
- Oils — Safflower oil, canola oil, mayonnaise
- Nuts and Seeds — Almonds, walnuts, sunflower seeds
- Tofu
- Eggs
Although more foods contain Omega-3 fatty acids, most people consume more Omega-6. A balanced diet of both essential fatty acids allows the body to reap the benefits of their anti-inflammatory properties. Adding more Omega-3 to the daily diet is better than cutting down on Omega-6.
There are many supplements available from various brands. To make the best and most informed choice, there are a few things to look for on the label before buying them. Some things to remember are the recommended milligrams, type of oil, certification on the label, and what antioxidants are added to prevent oxidation. This is why it’s best to ask your medical doctor for a recommendation if you feel you need a supplement and are unsure how to select the best one.
Takeaway: Including a balanced combination of Omega-3 and Omega-6 in the daily diet has many benefits for the body. Since the body cannot produce these essential fatty acids on its own, it’s up to us to ensure we consume these foods regularly. For the body to function optimally, add more Omega-3 and consume Omega-6 in small quantities.