Omega 6? Omega 3? Omega 9?! Oils and fats are a hot topic right now and it is hard to know where to turn for information and what guidelines to follow. Hopefully we can help alleviate some of the confusion and give you some suggestions.
Fats compose about 15% of our body weight and Omega 3 fats are considered essential because our body cannot make these on our own. In order to achieve optimal health, it is necessary for our bodies to get a high percentage of quality fats every day. Let’s break down the roles that fatty acids play in the body, what omegas you should know about, and the signs that your body may be deficient in some of these key fatty acids.
Fatty acids can be compared to the logs of a fire providing us with sustained sources of energy throughout the day. Fat also acts as building blocks for our cell membranes and hormones, it assists in the absorption of fat soluble vitamins A, D, E, K. Fat helps us regulate energy use by slowing down the absorption of food while also protecting the lining for the organs of the body. On top of all of this fat increases satiety while making food taste good.
You will probably be familiar with most of the items listed below but what may surprise you is how heavily our diets are now consumed with Omega-6 oils. The ratio of Omega-3’s to Omega-6’s should be 1:1 but because of the easy access of packaged and processed foods and additive oils we often are eating a 20:1 ratio of Omega- 6’s to Omega-3s.
Balancing the right amount of Omega-6 and Omega-3 ratio in our diets is essential for reducing inflammation. The overconsumption of Omega-6 fatty acids has led to inflammation and chronic diseases as well as fatty acid deficiency. Some of the signs related to this deficiency are skin irritations and dryness, depression, dry eyes, and joint pain and stiffness. Fatty acid deficiency historically was never an issue because the range of food we ate was so much broader. Before agriculture we ate 300-1000 different foods and today we eat on average 17-20.
So, what can you do? Of course every individual is different and will have different needs based on their heredity, stage of life, activity level and illness but a mixture of healthy fatty acids from your food is key. An easy way to add some healthy omegas into your diet could be using a simple finishing oil like walnut, flaxseed, or hazelnut on top of your next salad. Be sure to keep these oils in the fridge! We are offering a vegetable side this week with beets, goat cheese and an omega and mineral packed finishing oil from garlic infused olive oil! Try it and see how it makes you feel!