What Are Omega Fatty Acids and How are they Incorporated in Your Diet?

Omega-3 fatty acids are very important and have been shown to do many things in our bodies. They increase vessel dilation and blood flow, lowering blood pressure and reducing stroke and heart attack risks. They improve autoimmune conditions like rheumatoid arthritis by reducing overall inflammation, resulting in the reduction or elimination of associated joint pain.

Omega fatty acids provide anti-aging effects resulting in healthier and younger-looking skin and they help prevent dry eyes. They are beneficial for weight loss, decreasing asthma symptoms, reducing food allergy reactions, improving sleep, fighting depression, increasing the effectiveness of anticancer drugs, and decreasing chemotherapy effects. Low intake of DHA is the most common cause of low-quality sperm and infertility due to low sperm production.

What Are Best Sources of Omega 3 and 6

Some of the best sources of omega 3 fatty acids are flaxseeds, chia seeds, walnuts, algae, and seaweed. Good sources of omega-6 include Brazil nuts, durum wheat, whole-grains, flaxseeds, hemp seeds, sunflower seeds, sesame seeds, poppy seeds, pumpkin seeds, cashews, pecans, pine nuts, walnuts, and soybeans.

Flaxseeds and walnuts both contain omega-3s and omega-6s. Not surprisingly, these and the others mentioned above are the healthiest forms of omegas for the human body. In addition to omega 3 fatty acids, algae provide the best sources of omega oils containing DHA and EPA.

Best sources of omega 3 and 6 to Incorporate in Your Diet

Is algae a good source of omega-3?

This shouldn’t come as a surprise since fish and krill feed on them. Algae is a better source of omega-3 in several ways. You get the same amount of EPA and DHA as you would from fish without the risk of toxic contaminants. Algae is very rich in vitamins and minerals such as iron, calcium, magnesium, and B12.

Seaweed is a macroalga that contains DHA omega fatty acids and has many of the same properties as algae. Seaweed’s low-fat content means its omega fatty acid content is not as reliable or abundant as algae. Seaweed contains iodine, which prevents hypothyroidism, a thyroid disorder caused by low thyroid hormone production.

Seaweed can be added to any food for a seafood flavor including soups, stews, and plant-based ceviche, scallops, and crabcakes (See recipes).

Bottom Line

In summary, nuts, seeds, and sea vegetables contain plenty of omegas. Many people have difficulty eating enough varieties of them to cover their needs. Experts recommend algae-derived omega supplements in addition to flax or chia seeds. As we age, dosing recommendations increase from about 250 mg to 500 mg or more per day.