The Fat You May Be Missing

Omega-3 fatty acids are essential fats meaning the body cannot make them on its own. The body relies on the consumption of healthy food to make these essential fats. These fats are crucial for the health of cell membranes and receptors, forming hormones that regulate blood clotting, the contraction and relaxation of the artery walls, and reducing inflammation. All of these functions help to prevent heart disease and stroke through the action of lowering blood pressure and heart rate, improving blood vessel function, and lastly lowering triglycerides and inflammation which play a role in the process of atherosclerosis.

Omega-3 fatty acids are a polyunsaturated fatty acid. EPA, DHA, and ALA are all important omega-3 fatty acids. Eicosapentanoic (EPA) and docosahexanoic acid (DHA) are sourced primarily from fatty fish like salmon, tuna, and trout, as well as seafood like crab, muscles, and oysters. Alpha-linolenic acid (ALA) can be found in vegetable oils, walnuts, and seeds like flax, flaxseed oil, chia, hemp, pumpkin, and sesame. They can also be found in leafy vegetables, pasture raised or omega-3 rich eggs, and grass-fed animal fat.

The counterpart to healthy omega-3 fatty acids is omega-6 fatty acids. Most Americans consume a diet that is overwhelmingly comprised of omega-6 fatty acids rather than omega-3 fatty acids. Omega-6 fatty acids are highly inflammatory. This inflammation can lead to any disease or illness as well as obesity. Omega-6 fatty acids are often hidden in our processed foods in the form of vegetable oils including sunflower oil, soybean oil, and vegetable oil.

I recommend consuming omega-3s in the form of whole foods such as fatty fish, seafood, nuts and seeds, eggs, and grass-fed beef. As far as dosage is concerned, consuming 2-3 portions of oily fish a week should provide an adequate supply of omega-3s for the average person. If you are not consuming any of these omega-3 rich foods listed above on a daily basis then you are more than likely deficient in omega-3s. If one cannot consume enough of these foods, then try to find a sustainable fish or krill oil supplement with no fillers or additives. Filler and additives can cause the fish or krill oil to go rancid causing more harm than good. There are also vegan omega-3 supplement options which source microalgae for omega-3s.