Omega 3s: what are they?
Posted by kathryn in Fats & oils
It’s time to tackle one of the big Skribit questions, lodged by Caitlin:
Why do you need Omega 3 and what are the best sources, including for vegetarians and the eco-conscious?
There’s a lot in this question and it’s a big, big topic. So I’m going to split my answer into a series of posts – over the next couple of weeks.
Starting with . . .
What are Omega 3s and why do you need them?
The best explanation of Omega 3s is on the Harvard School of Public Health website. They outline what Omega 3s are, why you need them in your diet, the different types and also some of the evidence for their health benefits.
So rather than repeating this information, for the first part of my answer I’m going to send you over there – to this article.
What’s an Omega?
In the Harvard School of Public Health article they refer to Omega 6s, as well as Omega 3s. There are also Omega 9s. And all these Omegas can get confusing.
The Omega fats are all poly-unsaturated fats. The naming is based on their chemistry and the way their chemical bonds are configured.
The Omega 3 and Omega 6 groups are the two most commonly talked about, because your body can’t make them. You have to get them from the food you eat – therefore they are considered the essential fatty acids.
What’s the difference between Omega 3s and 6s?
Omega 3s and 6s differ slightly in their chemical structure. Which means they have different uses and effects in your body.
Both Omega 3s and Omega 6s are important for health. Omega 6s have also been linked to lowering LDL cholesterol, reducing inflammation and protecting against heart disease.
Omega 6s are also essential fatty acids – so you need to get them from your diet. Omega 6s are mainly found in foods of plant-origin, like vegetable oils, nuts, seeds and wholegrain bread.
However we nutritionists worry less about Omega 6 intake, simply because most people get plenty. It’s found in commonly used foods and deficiency is really rare – hence they’re not such a hot topic.
What’s next?
In part 2 of this series I’ll look at the sources of Omega 3s: what foods contain them; and how much you should eat.
Photographs by Chrul, Joseph Wu Origami, She Watched The Sky.
20 January, 2009
Comments
Great post, Kathryn. Thanks for all the useful info—O-3’s are definitely something I need to boost.
Thought you would be interested in this short omega-3 video: http://www.youtube.com/watch?v=eIgNpsbvcVM
Great post – great to have all of this info. I am a user of flax seed oil each day. Am looking forward to your next post.
Great introduction to omega-3s. I appreciate the link to the Harvard site and look forward to part 2.
Most interesting. I’ve been taking Omega 3 supplements throughout my pregnancy and I wonder whether there’s any point?
Mallika: you’ve made me think, I’m going to tag a bit about Omega 3s and pregnancy onto the series. Won’t be until next week, or the one after, but it’s a good question.
Elaine: I find the Harvard site a really useful resource. They have good explanations of some of the basic concepts and an interesting take on the food pyramid.
Susan: thanks for the video link, I shall take a look.
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