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The other omegas
beyond what your diet can provide, consider taking omega-3 supplements. Vegetarians, especially, may need more of these essential oils, and can get DHA and EPA from algae-derived vegan supplements.
Omega 6 Another polyunsaturated fatty acid is omega 6, found primarily in safflower, corn, sunflower, and soybean oils, but also in nuts and seeds. Like the omega 3s, omega-6 fatty acids have been touted by the AHA as a “beneficial part of a heart-healthy eating plan” and play an important role in everything from brain function to normal growth and development. But unlike omega-3 fatty acids, most Americans have no trouble getting enough of them. The reason: The omega 6s are readily available in most processed foods. Studies have shown that the typical American consumes at least 10 times more omega-6 fatty acids than they do omega 3s. Health experts agree that most people would benefit by decreasing their consumption of foods that contain omega 6s, while increasing intake of omega 3s. The fear is that the overabundance of omega-6 fatty acids may not only inhibit the body’s use of omega 3s, but also promote inflammation.
Two other omegas, 7 and 9, are “nonessential,” monounsaturated fatty acids that our bodies can synthesize on their own. Omega-9 fatty acids (primarily available as oleic acid, which is found in everything from olive oil and nuts to poultry and cheese) have been found to have inflammation-reducing, cholesterol-lowering effects, and are especially beneficial when they supplant non-omega foods like saturated fats and carbohydrates. Some research has shown that dietary omega-7 fatty acids (found in macadamia nuts, meats, and dairy) can reduce inflammation, lower cholesterol, improve insulin resistance, and promote weight loss. A number of supplements provide omega 3, 6, and 9 together, in an attempt to balance the intake of these fatty acids. Just make sure to cut way back on processed food consumption so you don’t throw off that balance. —Chris Hayhurst “Essential Fatty Acids,” Physicians Committee for Responsible Medicine, www.pcrm.org ● “Omega-3 Fatty Acids and Health,” NIH Office of Dietary Supplements, https://ods.od.nih.gov ● “Fish and Omega-3 Fatty Acids”; “Omega-6 Fatty Acids,” American Heart Association, www.Heart.org ● “Omega-6 Fatty Acids,” University of Maryland Medical Center, www.umm.edu, 6/11 ● “The Omega Fats” by Jill Weisenberger, Today’s Dietitian, 4/14
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