Omega 3 Fatty Acids & Foods. Do I Need Them? Should I Eat them?
Omega 3 Fatty Acids & Foods.
Do I Need Them? Should I Eat them?
There is so much talk about fat. The fat on our bodies and the fat in our foods. Women in their 50's are STILL worried abut fat, but in so many MORE ways.
I have lived in the healthcare world for years, and I am ALWAYS learning about fat. Currently there is a debate over seed oils, omega 3's and more.
As in: are they good for us?
Some of it is marketing BS and some of it is ... well, the jury is out.
It’s all so confusing, isn’t it.
Here’s an example:
My daughter’s dermatologist tells her to eat full fat milk, because it has less milk sugar, (lactose), and overall sugar intake is affecting her skin. Yet, there are guidelines about too much fat in our diet, and there are still recommendations to stay hovering around 25% fat, watching the saturated, animal, and trans fats in our foods.
Not just OUR skin … my daughter’s dermatologist tells her to eat full fat milk, because it has less milk sugar, (lactose), and overall sugar intake may be affecting her skin. She is also advised to eat more nuts, seeds, avocado, flax oil, and evening primrose and fish oil.
We could all use these goodies in our skin loving meals!
Saturated vs Unsaturated, what’s the deal?
Saturated fat, is solid at room temperature and mostly comes from foods like milk, butter and meat. It has been this type of fat that has been implicated in heart disease. This is showing up to be a misnomer in meta studies like this one.
We know that saturated plant fats, however, may be a healthy addition to our diets. Enter Coconut Oil, which has been debated back and forth, just like coffee, and has been glorified and vilified.
If I had a dollar for all the dental hygiene clients that talked about oil pulling, I’d be giving free Omega 3 supplements out here! 🙂
Another popular use of fat!
When I was in my 20’s, a low fat diet was THE way to stay healthy. Margarine was recommended and butter was the villain. Low fat yogurt was a popular breakfast food, and instead of the fat, SUGAR WAS ADDED TO FOODS BECAUSE …
No Fat, NO Flavour RIGHT?
I’m not here to debate the sugar thing. One thing I know, is that we are all different, not all of us can eat the same, nor should we, AND we change what we eat through seasons, REASONS, and our lifetime.
The fact is, we need fat in our foods and on our bodies! YES!
And PSSST … When your body feels harmonic, and your thoughts of food feel less of a struggle, sugar won’t feel like an enemy.
Fat builds your cells, helps in hormone balance and also keeps us feeling full. This is why it is important to get some plant fat in your daily food intake.
Healthy cells, and hormones that are functioning in tip top condition, are made of either Omega 6’s or Omega 3's.
Besides keeping you full (YAY!), fat also helps:
Support your immune system
Give you great hair
Decrease your brain function (Hello, Menopause)
Mineral and vitamin absorption
Provide cushioning for your organs
Regulates your digestive process
If your eyes are glazing over with boredom already, scroll down to find the foods that contain some good fats!
There are certain fats, called the Essential Fatty Acids, or (EFA’S, otherwise known as the Omega’s) that we need to balance in our food habits. These are: ALA (alpha linoleic acid), found in plant food, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found in fish and seafoods.
We have Omega 3, 6 and 9 fatty acids, but it’s the 3’s and 6’s that are in our cell membranes.
Omega 3’s help with skin, hair, hormones and also cholesterol regulation. (Low cholesterol was a 90’s thing too, and like shoulder pads, things change, that goodness).
Omega 3’s also are in our brains and are important for brain power and function. Although we worry about this as we age, having this EFA in our diet at any age is a wise move. Omega 3 also helps increase leptin, which is the satiety hormone, and helps with fullness.
Our Standard American Diet (SAD), and yes, our Canadian diet, can contain up to 25 more times Omega 6’s than Omega 3’s. There is research to support ratios of 2:1 and 4:1. Some studies even state that 1:1 is optimal. Either way, I’m sure you don’t want to calculate your ratio’s of EFA’s!
I’ve read statistics that many people are eating anywhere from 1:10 to 1:25!
So.. do tell.. where do I get my Omega 3’s?
Food. YUP. Food.
Flaxseed oil. This is an easy addition to salad dressings, on vegetables and even tossed sneakily into smoothies for the kids. Using flax oil gives you 4.2 more times Omega 3’s one Omega 6’s.
Flax Seed. Sprinkled on your oatmeal, these have 3.9 times more Omega 3’s than 6’s. Be sure to use ground flax seed, as the whole seeds do not release their benefits like the ground version. Grinding fresh daily is the best, but if you need to prep for the week, keep unused portions stored in the freezer for freshness. Taking one tablespoon a day can be therapeutic for cardiovascular health, and autoimmune diseases. (sources below)
Chia (Chee-a) seed. These little guys are a great egg substitute, and can also make an easy breakfast pudding, soaked in your preferred liquid, with fruit added, or anything else you like! Toss in smoothies, salads, on your oatmeal.
Hemp seed. Another delicious add-in to oatmeal or smoothies, hemp seeds have 2.5 times more Omega 3’s in their profile.
These next are surprising:
Lettuce. Yep. One head of green lettuce apparently has 5.8 times more Omega 3’s than 6’s. Who knew? You know what to do with lettuce right? Toss into your smoothies!
Green Beans. 1 cup green beans has 3.7 times more Omega 3’s than 6’s. I have not yet put any green beans in my smoothies, so if you do, let me know how it goes.
Spinach. Besides fibre, 1 cup of spinach has 2 mg of non-heme iron, high vitamin A, and some folic acid and vitamin C. Add some citrus to increase absorption of iron in your spinach salad.
Arugula. Leafy greens are so high in nutrients, and I love the peppery taste of arugula with a lemony dressing. Arugula has 1.3 times more omega 3 than 6.
HOWEVER:
We need a harmony of essential fats in our foods. We need the 6’s too. Combine some of these above with things like avocados, almonds, sunflower seeds, quinoa, lentils which all are rich in Omega 6, which is important in things like reproductive health and skin.
Can I just take a supplement?
Yes, you can.
Some people opt for a supplement in the form of a capsule or liquid. Depending on the liquid, it can be flavoured, or not, and some kids squirm at the taste, even in the smoothie. Soft gels can be easier to take.
Check out your vitamin sources too. It’s a bonus if they are from sustainable fisheries, free of contaminants.
We should look towards vitamins and supplements that are as natural as possible and not synthetic. Vitamins, like essential oils, can be created easily in a lab, cost less, and this can equal less effectiveness.
And if you’re trying to move towards hormonal health, staying away from toxins is important too!
If you’re curious about how to assess your supplements click here or contact me.
Always check with your doctor or licensed care provider when adding new supplements to your lifestyle plan, and have someone look at your food habits as well. If you are pregnant, nursing, have a medical condition, or are currently taking prescription drugs, please talk to your health practitioner before taking any Omega-3 Supplement.
Here in Canada, we have different rules for Natural Health Product Regulation, and you can read about them here.
Don’t be scared of fat, not dietary, and not on your body. We need it!
Health and nutrition information is confusing, and can send you down a rabbit hole of diet after diet, without any idea of the desired outcome (except “promised” weight loss)!
Mindful Eating, and learning to decipher your own hunger, can help.
It helps release worry we have over food.
As a Registered Dental Hygienist, (at least when I wrote this!), I am ALWAYS learning. About fats, oral health, menopause, holistic nutrition and more.
Connect with me on Instagram, through the direct messages, and let’s chew the fat:)
Be well, and be happy,
