Omega fatty acids are healthy, nourishing fats our bodies need in order to function the very best they can. We find them in foods such as nuts, seeds, fish and leafy greens. Omega-3 and Omega-6 are the most popular Omega fatty acids but Omega-7 and Omega-9 should not be forgotten.
Some are “essential”, meaning our bodies don’t make them and they must be sourced from foods and supplements. These are the Omega-3s and Omega-6s, arguably the most important fatty acids to focus on. Whereas, Omega-7s and Omega-9s are non-essential because our body can create them. But we still need to “top up” on the non-essential fatty acids.
Whether you’re getting your omegas from foods or supplements, you know you’re giving your body the best chance at health when you incorporate them all into your diet.
Here you will discover the benefits of having fatty acids in your diet. Throughout, we will find out the best sources of omegas 3, 6, 7 and 9.
1. Brain health
As we get older, our brain function can deteriorate and leave us with conditions like Alzheimer’s. Omega-3 is a wonderful fatty acid to take center stage in your diet as it really helps to reduce the risk of developing dementia and related conditions later in life. Studies have shown that higher levels of Omega-3 increase blood flow in the brain, supporting memory and overall cognitive function.
Oily fish, walnuts, and flaxseeds are easy to add to your diet. However, fish oil capsules are the best way of ensuring you’re regularly getting the best Omega-3 even when your diet gets a little…relaxed.
2. Heart health
We know that taking care of our heart is crucial to a healthy, long life. It goes without saying that increasing exercise and reducing foods rich in saturated fats is the first step to caring for your heart. But on top of that, ensuring you are enjoying lots of foods rich in Omega fatty acids is extremely wise.
Omega-7 fatty acids help to increase “good” cholesterol and decrease “bad” cholesterol. This means our arteries have a better chance of staying clean, clear and unclogged, reducing the risk of heart disease.
Avocados, olives and macadamia nuts are rich sources of Omega 7. You can also consider taking a supplement like Ultra Omega Burn which contains pure Omega 7.
3. Reduces inflammation
Omega-7 is a lesser-known omega fatty acid but it’s a very powerful one. As well as helping with skin health, weight loss, and metabolic disease, it’s great for reducing inflammation in the body. High levels of inflammation can lead to pain and even increases the risk of some types of cancer. You can find Omega-7 in Sea Buckthorn oil and macadamia nuts which are rich in this fatty acid.
4. Supports the bones and joints
When we are young, fit and seemingly invincible we don’t consider the health of our joints and bones quite as much as we should. As we age, our bones become less dense and our joints can become stiff and painful. As well as weight-bearing exercise and a diet full of fresh veggies, plenty of omega fatty acids are needed for strong, healthy bones. Fatty acids help the body to process and use calcium, which we all know is crucial for healthy bones.
Add almonds and flaxseed oil to your oatmeal and take a can of tuna to work to snack on with a few wholegrain crackers.
5. Supports healthy weight
A healthy weight and reduced visceral fat (fat around our middle, close to our vital organs) are very important for overall health. Gone are the days when all edible “fats” are considered the enemy of weight loss and weight management. In fact, good fats are vital for successful and sustained weight loss.
Omega fatty acids help the body to pump oxygen into the muscles as you exercise which increases intensity and energy usage. Studies have found that Omega 7 helps with weight loss. It signals your fat cells to releases its content which is then burnt up by your body for energy.
Add fish, nuts, seeds, grapeseed oil, flaxseed oil and olive oil to your menu.
6. Supports the skin
Moisturizing lotions can only go so far to nourish and moisturize the skin. The best way to get soft, hydrated, moisturized skin is from the inside out. Your skin loves Omega fatty acids, and a good mix of Omegas 3, 6, 7 and 9 is the best way to go. Again; olive oil, flaxseed oil, raw nuts and seeds, avocado, fish and leafy greens are the best foods you can eat for omega fatty acids and glowing skin. It’s even been found that Omega-3s can also help the skin to withstand UV rays and reduce sun damage.
7. Supports better sleep
Deep, undisturbed sleep (and enough of it) can be hard to come by in our busy, rushed, bright world. To help your body to get that all-important sleep, really focus on omega-rich foods. Omega-3 fatty acids have been found to be especially helpful for improving sleep quality.
Make a little list and ensure you’ve always got these items on hand in the kitchen:
- Canned tuna and salmon
- Olive oil
- Raw walnuts and almonds
- Raw chia seeds, pumpkin seeds, and flaxseeds
- Dark, leafy greens in the fridge or freezer
- Flaxseed oil
It’s handy to have a lunchbox or Tupperware container dedicated to nuts, seeds, and specialty oils. This ensures that you’ve always got some Omega-rich foods to snack on or toss into your salads and smoothies.
Conclusion
If you struggle to add enough fish, nuts, seeds, and oils to your diet you can always use good-quality supplements to help. Fish oil capsules, flaxseed oil, grapeseed oil and LSA (linseed, sunflower and almond meal) can be put into your smoothies, cereals or salads. Make it a habit to start the day with a smoothie of berries, avocado, spinach and flaxseed oil, and make tuna and almonds your first choice of snack.
You’ll find yourself fuller, more satisfied after meals, your skin will be soft and glowing and your brain, heart, and bones will be thanking you for the boost of Omegas.
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