Omega fatty acids are essential to a healthy diet and play a crucial part in so many bodily functions. There are two main types of fatty acids we get in our diet, saturated and unsaturated fats. Omega-3 fatty acids are unsaturated fats called polyunsaturated (PUFAs) fats. These fats usually are liquid form at room temperature (depending on the weather where you live). Omega-3 and omega-6 fall under the polyunsaturated fats.

Omega-3s are found in fish (salmon and mackerel being the highest) and in walnuts, soybeans, chia seeds, canola oil and flaxseed. The three main types are DHA, EPA (which are found in fish) and ALA (which is found in the nuts and seeds mentioned above). Omega-3’s are essential fatty acids which means that we need to be getting them though our diet as our bodies are unable to produce them ourselves. A point to take note of is that when we eat food containing ALA our bodies convert it to EPA and DHA, however only about 10% of the ALA is converted to EPA and DHA, so eating fish or taking a fish oil supplement is more beneficial.

One of the main and probably most well know benefit of Omega-3’s is it’s ability to decrease inflammation and treat inflammatory diseases all over our bodies. It can even help in the treatment of autoimmune conditions caused by inflammation such as psoriasis, crohn’s disease and rheumatoid arthritis.

Omega-3 is very important for brain and mental health, it plays a critical role in the normal functioning of the brain and helps improve memory. It also plays an important part in baby's brain development during pregnancy and after when taken by the mother. The benefits for your child include : higher intelligence, better social skills, decreased risk of ADHD, autism and cerebral palsy, decreased risk of developmental delay and better communication skills. EPA and DHA are needed by every cell in our body including those in our brain and as we age the levels drop. Eating food containing or taking an omega 3 supplement can help with age related cognitive decline. Some studies have shown that a diet high in EPA and DHA can help improve mood too!

Studies on omega-3 fatty acids have shown them to be beneficial to heart health, and when eating foods containing them a couple times a week or supplementing you will be reducing your risk of heart disease. Because omega-3’s reduce inflammation - they help prevent damage to blood vessels caused by inflammation which can lead to heart disease and strokes. Omega-3’s can help decrease triglycerides levels (triglycerides are fats that circulate in our blood which can can cause the arteries to narrow increasing your chance of a heart attack). They also help keep platelets from sticking together, which helps to prevent the formation of blood clots.

Speak to your doctor if you are thinking about introducing omega-3 supplements to your diet as they can have an effect on certain medications such as blood thinners and blood clotting medications.

My next blog will be on omega-6 and the following will be on omega-9, with the final one being on the benefits of taking them combined and what ratio works best.