Confused about all the hype?
You’ve picked up from media, or your BFFs at yoga that you should be taking supplemental essential fats. YAY! Now you’re super healthy. Good stuff. Hold on pard’ner. You sure about that?
While it is true that every single one of our however many trillion cells in our body requires essential fatty acids, we can mess this up with the wrong foods and supplements.
Lets Talk Microbiology.
You excited as I am?
Our body cells are surrounded by a layer of fat, actually two layers of fat. Us scientist types call it the phospholipid bilayer. Woah. The two layers of fat can be composed of different types of fats, and the cell functions the best with certain types.
This is where the confusion lies.
There are two main types of essential fatty acids: Omega 3s and Omega 6s.
We need little bits of each. In fact the word essential means we must consume it because we can’t synthesize it. On this note, Omega 9s aren’t technically “essential.”
But the Omega 3s are by far the most important.
Here’s why:
Back in the day when we used to forage and hunt and gather and all that good stuff our consumption of omega 3 fatty acids to omega 6 fatty acids was about 1:2-6.
This ratio provides numerous anti-inflammatory benefits including: less pain, decreased risk for all types of cardiovascular “events,” improved mood, better concentration and memory, less allergies, beautiful skin… the list really goes on and on.
These days our diet consists of a ratio of omega 3s to omega 6s of about 1:16-25.
This is highly PRO-INFLAMMATORY (aka BAD NEWS BEARS/humans). Essentially all the opposite of the good stuff I listed above.
As big a deal as I say?
When I was in naturopathic medical school every condition, symptom or disease we learned about included fish oils as an integral part of the treatment plan.
And… if I knew I was going to be stuck on a desert island and could bring one item, it would be fish oil. Even though I’d be able to (or somehow figure out) how to catch fish. I’d still take the fish oil.
That’s how important it is.
How do we balance it all out?
1. Take fish oil.
Don’t take an omega 3,6,9 combo oil. You’re thinking, “More is gooder.” But you may be shooting yourself in the inflammation foot.
You’re looking to take about 3 grams of a combination of the two main omega 3’s: EPA and DHA. Think you’re saving money by buying from Costco? You’ll need to take 10 capsules per day to get the therapeutic dose. Ideally the fish oil comes from little fish: sardines, mackerel, herring. These little guys are less likely to be contaminated with toxins and heavy metals.
Not comfy with fish oil? Get your omega 3 from an algae source. This will mostly be DHA. Your body can convert it to EPA fairly easily.
2. Enjoy nuts and seeds.
But don’t go nuts (Ha! I had the word crazy here, but couldn’t resist the pun.) This is a big source of omega 6’s. And we’re getting loads of them already, as mentioned. A small handful of nuts or seeds per day is enough. Avoid processed vegetable oils.
3. Avoid conventionally farmed animal meat.
They are full of omega 6’s. Because they are literally raised in a box. They don’t have access to the green things that contain the omega 3’s, and are fed (on purpose!) a diet loaded with omega 6s.
4. Eat wild, free-ranging or swimming animal meats
In moderation. Focus on green things. Include these meats more as a condiment if you want to include them in your diet.
5. Chia, walnuts and flax contain omega 3’s.
But! Don’t get to excited. They contain fats that are upstream from the actual fatty molecules that your body actually uses. The conversion? Inefficient at best (sources vary but up to 12%). When your body doesn’t convert it? It further tips the PRO-INFLAMMTORY SCALES. Flax oil is especially bad for this.
6. What about Omega 9s?
These come from avocado and olive oil. A couple tablespoons of either is enough per day. You don’t need it in your supplement.
I share this with you because I want you to be healthy, happy, and doing what you love. Proper omega balancing are definitely key components to get you off to a good start for the first two.
I’d love to hear your thoughts and comments below. Anything surprise you? Any habits you’re going to change because of this article? Be sure to share below.
I take fish oils daily because I like feeling (perfectly) FIT. This is one of my Core Desired Feelings ala Danielle LaPorte; she is all about goals with soul. And I’m a total convert. And I think you should be too.
If you’re not aware I’m also de-cluttering one day at a time for this entire year. I’m doing this because I want to feel Joyfully FREE, which I find stuff prevents me from feeling. You can keep track of my purging adventures here.
Here’s to your jivin’ Health & thrivin’ Life,
Dr. Tonia
