Among the long list of supplements people tend to take as they reach middle age, omega-3 is almost always included. While many people take omega-3 daily because they know it’s “good for you,” few understand exactly what omega-3 fatty acids are or how they work in the body.

Omega fatty acids actually come in three types, and each has different effects on health. Let’s take a closer look at foods rich in omega-3 and how these fatty acids function in the body.

What Are “Omega Fatty Acids”?

Fats are made up of fatty acids, which are chains of carbon atoms linked together. When the carbon atoms are connected by single bonds, the fat is considered saturated (like butter). When double bonds are present, the fat is unsaturated.

One end of the carbon chain is called the “alpha” end, and the other is the “omega” end. In omega-3 fatty acids, the number “3” refers to the position of the first double bond—specifically, at the third carbon atom from the omega end.

Omega-3: Found in Nuts and Fatty Fish

Our bodies cannot produce omega-3 fatty acids on their own, so they must be obtained through diet.

• ALA (alpha-linolenic acid) is found in foods like nuts, chia seeds, flaxseeds, and eggs.
• EPA and DHA are found in fatty fish.

EPA helps reduce inflammation and lowers the risk of conditions such as heart disease, cancer, and rheumatoid arthritis. DHA plays a crucial role in brain health.

Although omega-3 is essential for overall health, most people do not consume enough of it. The American Heart Association recommends eating fatty fish at least twice a week.

Omega-6: Abundant in Vegetable Oils

Like omega-3, omega-6 is also an essential fatty acid that the body cannot produce. However, many people already consume sufficient amounts through their diet.

Omega-6 is commonly found in vegetable oils such as corn oil, soybean oil, safflower oil, and in fats from nuts. The key with omega-6 is maintaining a proper balance with omega-3. Excessive intake of omega-6 relative to omega-3 may promote inflammation in the body.

This is why it’s important to consciously increase omega-3 intake.

Omega-9: Naturally Produced by the Body

Unlike omega-3 and omega-6, omega-9 is not considered essential because the body can produce it on its own.

However, it can also be obtained from foods such as canola oil, sunflower oil, almonds, avocados, and olive oil. While deficiency is rare, replacing saturated fats with omega-9 can help lower cholesterol levels.

Keep Intake in Balance

While healthy fats are beneficial, excessive intake of any type of fat can lead to excess calorie consumption. It’s important to maintain a balanced intake for overall health.

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