Omega fatty acids: Good fat vs. bad fat

Fat is one of the key macronutrients your body needs to function along with protein and carbohydrates.

Fat gives you energy, helps protect your organs, supports cell growth and helps your body absorb other nutrients, among many other functions. Fat is a key player in your optimal health.

Of course, that statement comes with some caveats. Your body is kind of picky when it comes to what type and how much of each fat it wants.

“Getting adequate amounts of healthy fats in our diet supports optimal nutrition and health,” said Becky Bender, an Amway nutrition researcher & clinical investigator, “while too many unhealthy fats are linked to health risks.”

Omega-3 and omega-6 fatty acids are examples of healthy fats, but you still need to pay attention to how much you’re getting. Both types of fatty acids are essential for human health, but an excess intake of omega-6 fatty acids can come with health risks. Like most things in life, it’s all about balance. Your body works best when your omega-3s and omega-6s are in balance.

Unfortunately, many people’s diets are filled with an overabundance of omega-6 fatty acids, found in vegetable oils, as well as the bad fats that are found in foods like fried chicken, ice cream, rich desserts or highly processed snack and convenience foods. In addition, far too many people fall short on consuming enough healthy fats, which are found in seafoods, nuts, seeds, avocados, soy beans, fish oils and plant oils.

“Thankfully, you can increase your intake of omega-3 fatty acids through your diet or by supplementation,” Bender said.

What is omega-3? Is it the same as fish oil?

Let’s take a closer look at those healthy fats. You may not run across the term omega-3 fatty acids on a regular basis, but chances are you’ve heard of fish oil supplements. Fish oil is a great source of omega-3 fatty acids, making it a common ingredient in omega-3 supplements.

There are several types of omega-3 fatty acids, but most research focuses on three main types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mostly in plant sources like chia seeds, walnuts and flax seeds, while EPA and DHA are in fish, fish oils and other seafood.

You can only get omega-3 fatty acids from the food or drink you consume because our bodies cannot produce them on their own; that’s why they are called essential fatty acids.

Benefits of omega-3

Omega-3 fatty acids are the building blocks of our cellular walls, or the membrane, so the benefits of consuming adequate amounts are wide ranging.

“Like the skin of a fruit or vegetable, these cellular membranes are extremely important because they protect our cells from the outside world,” Bender said. “They are the gatekeepers, allowing and protecting the passage of certain nutrients as they enter and leave the cell.

“This demonstrates omega-3 fatty acids’ important role in supporting cellular health throughout the body, including cells found in the heart and the brain.”

Diet and vitamins for heart health

Scientific research suggests adequate consumption of omega-3 fatty acids has cardiovascular health benefits. They help maintain already normal blood lipid levels and already normal blood pressure. This makes them something to consider in a diet for healthy hearts.

“Like a car engine, we want good oil flowing through. Omega-3 fatty acids have a free-flowing quality about them, which, in balance with omega-6 fatty acids, supports normal, healthy blood flow,” Bender said.

Omega-3 benefits for skin

Remember when we talked about the role omega-3 fatty acids play when it comes to your cells? That is a key function when it comes to your skin health.

Omega-3 fatty acids work to support your skin health from the inside by helping to support your skin’s structural health.

Omega-3 brain benefits

There are notable omega-3 benefits for brain health. Both EPA and DHA are important omega-3 fatty acids found in brain tissue. It’s key for adult brain function and childhood brain development.

“DHA is important for maintaining cell membrane fluidity, which helps cells communicate properly with one another,” Bender said.

EPA is found in smaller concentrations in the brain, but it still plays an important role in energy production and maintaining the proper balance with DHA.

Omega-3 for eyes

DHA occurs naturally in the eye, especially the retina, and is important for normal eye function. Both EPA and DHA support healthy eye moisture.

A large study showed a benefit for eye moisture in the participants who consumed omega-3 fatty acids from fish compared to those who ate little or no seafood.

Omega-3 for joint health

Omega-3 fatty acids have also been shown to support healthy joints, including normal joint function and joint tissue. It supports the maintenance of healthy joints as you age as well as healthy joint mobility.

When it comes to omega-3 for joints, leading experts recommend eating a 3- to 6-ounce serving of fish rich in omega-3s two to four times a week.

Sources of omega-3

Now you know why you need to have a healthy balance of omega fatty acids in your diet. The next questions are how much do you need and how do you get them?

The American Heart Association and the National Institutes of Health recommend adults consume fatty fish at least two times per week. Experts recommend consuming between 250-500mg of EPA and DHA each day.

If you’re feeling a bit inadequate because you know your intake falls considerably short of that, take solace in the fact that you’re not alone. Ninety percent of Americans don’t get the recommended amount of omegas in their diets, according to the USDA Dietary Guidelines.

The best way to increase your intake is to eat more foods that are high in omega-3 fatty acids, especially if they replace foods that are high in omega-6 fatty acids. (Remember that balance we talked about?)

What are good sources of omega-3s? EPA and DHA are found in fatty fish, shellfish, their oils and algae, while ALA is typically plant based—walnuts, other nuts and their oils, beans and plant oils, and various seeds and seed oils, especially chia seeds.

Instead of steak or chicken one night a week, start experimenting with fish recipes or choose seafood off the menu when you eat out. Consider adding seeds to your salads, smoothies or other culinary creations. Grab some nuts as a snack instead of chips. Or change up your cooking oils for different recipes.

You can also consider a fish oil supplement to help fill the gaps of omega-3 fatty acids, especially if you are not a big fan of seafood, seeds or nuts.

Omega-3 side effects

As with many things, you can have too much of a good thing. It’s best to consume omega-3 fatty acids in the recommended amounts to avoid any adverse reactions.

Looking for more information and expert advice on nutrition? Click here to see how nutrition can affect various aspects of your optimal health including, immunity, stress, sleep, energy or vision.