In a healthy diet, unsaturated fatty acids, such as omega fatty acids, are crucial as they serve as important building blocks in the body and a source of energy. Not only do they improve the body's functioning, but they also aid in the absorption of other fat-soluble vitamins like A, D, E, and K. This article delves into the significance of these fatty acids, how to incorporate them in a balanced diet, and the numerous benefits they offer.
Understanding unsaturated fatty acids
Unsaturated fatty acids (both monounsaturated and polyunsaturated) are considered "healthy" fats. They can be further divided into omega-3, omega-6, and omega-9 fatty acids. Since the body cannot produce these fatty acids on its own, it is essential to obtain them through our diet.
Plant-based fatty acids: Omega-6 and 9
Omega fatty acids can be categorized into plant-based (omega-6 and 9) and animal-based (omega-3) fatty acids. Plant-based sources include olive oil, sesame seeds, flaxseeds, rapeseed oil, sunflower oil, walnuts, pecans, and chickpeas. Vegetables such as Brussels sprouts, spinach, kale, and avocados also contain these variants.
Without realizing it, we often consume an excessive amount of omega-6 and 9 through various processed foods like spreads, chips, soups, savory snacks, and cakes/cookies, which may contain inexpensive plant-based oils like sunflower or corn oil.
To ensure you don't consume an excessive amount, preparing your own food with fresh ingredients is advised. The Dutch Health Council recommends a daily intake of 2-4 grams of these plant-based fatty acids per 2000 calories, which is approximately 2%.
Where to find Omega-3?
While our bodies can convert plant-based omega-3 fatty acids into animal-based omega-3 fatty acids, this conversion is limited. Therefore, it's crucial to obtain extra omega-3 through dietary sources or supplements.
You can primarily find animal-based omega-3 fatty acids in fatty fish and shellfish, as well as algae, eggs, and certain types of meat, albeit in smaller quantities.
Omega-3 in fish or fish oil capsules
The amount of omega-3 fatty acids in different types of fish can vary significantly. Key sources of animal-based omega-3 include salmon, herring, mackerel, butterfish, anchovies, sardines, or river eel.
Experts recommend consuming oily fish 1-2 times a week. Alternatively, you can obtain omega-3 fatty acids through a dietary supplement like fish oil capsules (with approximately 700mg EPA/DHA) of high quality. For vegetarians or vegans who prefer to avoid fish, algal oil supplements are available to absorb EPA and DHA omega-3 fatty acids.
How much Omega-3 per day?
According to the Dutch Health Council, adults should consume a minimum of 200 mg of omega-3 fatty acids daily, based on a 2000 calorie diet.
Benefits of Omega-3
Research indicates that consuming sufficient omega-3 fatty acids offers numerous positive effects. It supports the natural immune system, helps regulate hormone levels, promotes heart and vascular health, aids glucose and fat metabolism, strengthens bones and joints, enhances vision and brain function, and contributes to mental balance.
Why is Omega-3 important?
It's important to note that omega-3 fatty acids have anti-inflammatory properties, while omega-6 fatty acids can promote inflammation. Inflammation is vital for protecting the body against infections and injuries. However, excessive or chronic inflammation can be harmful and lead to various diseases like heart disease, diabetes, arthritis, and certain types of cancer.
Scientific research suggests that inflammation activity increases in people who consume too much omega-6 and too little omega-3. However, a diet with a balanced ratio of omega-6 to omega-3 can reduce inflammation. In Western diets, many individuals consume an excess of omega-6 compared to omega-3.
It's essential to monitor this balance in your diet. For most people, paying extra attention to omega-3 intake is recommended. This may involve adding more fatty fish to your menu or considering a high-quality omega-3 supplement. If you need assistance, feel free to seek advice from Physicum!
