Last time we talked about what omega 3, omega 6, and omega 9 do in the body! They are fantastic at supporting cardiovascular health and reducing chronic inflammation when in the correct balance! Now that we know how important they are, let’s dig a little deeper and look at where we can get each different type so we can attain the ideal balance!
Omega 9 is the only category that is produced in the body so we are a little less concerned with ingesting it in a certain amount. However, foods like olive oil, avocado oil, peanut oil and even the same oily fish foods that support omega 3 will also provide some omega 9!
Similarly, Omega 6 can be found in oils but instead of olive oil, corn, sunflower, safflower, sesame and grapeseed oil are going to be the best sources. The reason that the American diet has such an unhealthy imbalance of omegas is because omega 6 is in a ton of processed foods and is much easier to obtain. Corn chips, tofu, peanut butter, cured meats, fast food and even cake have considerable amounts of Omega 6. It's very likely that you won’t have to focus on getting Omega 6 but rather limiting it to some extent in order to get into that sweet spot of a 1:1 or at least 1:4 ratio (Omega 3 : Omega 6).
Omega 3 comes from foods like green leafy veggies, avocados, fish and other seafood. It is especially high in fatty fish such as salmon, mackerel, tuna, herring and sardines. It is also present in nuts and seeds like chia and flaxseed as well as the oils made from these foods.
There are 3 main types of Omega 3s: Alpha-linolenic acid(AHA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid(DHA). AHA is the simplest form of Omega 3. It is less essential than EPA and DHA but is found in high amounts in some plant based foods like walnuts, chia seeds, flaxseeds, etc. It also converts to EPA and DHA through a low efficiency process so the high amounts found in these foods are an advantage. ALA’s biggest benefit is it’s link to the decreased risk of heart disease by helping to maintain normal heart rhythm and pumping. It’s also used to reduce the hardening of blood vessels and high blood pressure.
EPA is found in cold-water fish like tuna, mackerel, salmon, and even the blubber of bigger animals like seals and whales. It is most commonly used to reduce triglyceride levels. It is also instrumental in supporting heart health. Additionally, EPA is used in treating depression and recovering from the side effects of chemotherapy. Also, EPA has been effective in treating the symptoms of menopause. Not only is it useful in treating the low moods that are sometimes associated with this life change but it also reduces the frequency of hot flashes. EPA like DHA is anti-inflammatory and is also effective in the treatment of rheumatoid arthritis. It’s also thought that EPA is instrumental in the mental development of children and may even support the burning of excess fat before it is stored.
DHA, like EPA, is found in the highest amounts in seafood. The highest foods include salmon, tuna, herring, mackerel and sardines. DHA makes up about 97% of the omega-3 in the brain and so it’s no surprise that eating it is helpful for things like ADHD and dementia. It also carries most of the same health benefits as EPA, but also supports cancer prevention and some eye conditions.
Both EPA and DHA can also be obtained with a supplement made from algae, grass fed meat, dairy or enriched products. If you do pick up a supplement, it is important that you get your product tested by a third party as omega supplements are vulnerable to mercury contamination (due to the mercury content in their source fish/algae) as well as adulteration.