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What are omega fatty acids and how to eat them for the best results?

Omega fatty acids are both, types of unsaturated fatty acids. And we need to get both omega-3 and omega-6 fatty acids from our diet.


Omega 3


3 types


Alpa-linolenic acid (ALA), docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) are the three types of Omega-3s.


Sources


Flax, chia, hemp, and walnuts are rich in ALA whereas marine sources or seafood is rich in EPA and DHA.




Why are they important

Omega 3’s are necessary for the health of the cell membranes. The health of cell membranes is necessary for better transportation of important substances inside the cell and vice versa. For eg better insulin sensitivity and better transmission of neurochemicals across the brain. Also, they play an important role in cardiovascular function and immune health.


Note

We don’t convert ALA to EPA or DHA very well so we need direct dietary sources of EPA and DHA. Omega 3’s are considered anti-inflammatory.


Omega- 6


3 types


Linoleic acid (LA), gamma-linoleic acid (GLA), arachidonic acid (AA) are the three types of Omega-6 fatty acids.


Sources

Poultry, eggs, nuts, most vegetable oils, wheat, soya bean oil, corn oil, whole grain bread, etc.