{"id":3844,"date":"2016-09-13T16:48:35","date_gmt":"2016-09-13T16:48:35","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=3844"},"modified":"2022-04-05T21:25:26","modified_gmt":"2022-04-05T21:25:26","slug":"omega-fatty-acids","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/","title":{"rendered":"The Essential Guide to Omega Fatty Acids"},"content":{"rendered":"Here’s why everyone keeps telling you to eat more salmon.\n\nSalmon is packed with omega-3 fatty acids. They’re considered essential because our bodies don\u2019t produce them, so we have to get them from our diet. Despite all of this salmon advice, 98 percent of the US population doesn\u2019t get enough omega-3s, and consumes far too many omega-6s, says Rebecca Lewis, MS, RDN<\/a>. And that\u2019s not good news on multiple levels. With the help of Lewis and our very own nutritionist Alex Caspero, MA, RD<\/a>, we\u2019re giving you a crash course in this essential nutrient. Consider it to be your ultimate guide to omega fatty acids.\n

What Are Omega-3 Fatty Acids?<\/h2>\nOmega-3s are polyunsaturated fats. (Feel free to read this HUM primer on healthy fats<\/a>.) These are considered the best of the \u201cgood\u201d fats because they help protect against heart disease, make your brain super healthy, and on the surface give you glowing skin, strong nails, and shiny hair, says Lewis.\n

Omega-3 Benefits<\/h2>\nOmega-3s do it all. \u201cThey play important roles in the growth and protection of your brain, serve as the building blocks in every cell membrane in our bodies, and directly reduce inflammation<\/a>,\u201d says Lewis. They also help reduce LDL (aka bad) cholesterol.\n\n\u201cThe biggest beauty benefit of omega-3 fatty acids is that it reduces inflammation,\u201d she adds. Translation: Omega-3s can help you say buh-bye to acne<\/a>. The anti-inflammatory benefits can help the collagen<\/a> in your skin tighten, she adds. They also help keep skin hydrated and reduce redness.\n\n\"Omega-3\n

Signs of Omega-3 Deficiency<\/h2>\n“If you’re short on omega-3 fatty acids, you can experience fatigue, poor focus, and memory issues,” says Lewis. Other symptoms can include dry skin, brittle nails, mood swings, anxiety, depression, and poor circulation. \u201cLack of omega-3s in the body will eventually accelerate the rate at which our brains age,\u201d adds Lewis. \u201cIt can also contribute to heart problems and high blood pressure.\u201d\n\nTo avoid these nasty side effects of an omega-3 deficiency, Lewis recommends you consume at least 500 milligrams of omega-3 fatty acids per day.\n

The Difference Between Omega-3 and Omega-6<\/h2>\n\u201cLike omega-3 fatty acids, we need omega-6s and must get them from food,\u201d says Alex. And they aren\u2019t inherently bad, as they can help reduce inflammation. However, the benefits are based on an approximate 2:1 ratio of omega-6s to omega-3s<\/a>.\n\nBut in the current American diet, it\u2019s more like 15:1, Lewis tells us. That\u2019s because omega-6 is found in inexpensive, easy-to-find food sources like vegetable oils (think: soy and sunflower, which are prevalent in processed foods) and cereal. \u201cThe best food-related sources of omega-3 are more difficult to find and tend to be in more expensive food items,\u201d says Lewis.\n\n\"Omega-3\n

The Best Sources of Omega-3 Fatty Acids<\/h2>\nNot into salmon? Don’t worry. There are many different ways to get more omega-3s in your diet\u2014and not all of them are fish. Let\u2019s break it down a little further.\n

DHA & EPA<\/h3>\nThese are animal-based omega-3 fats that are easily absorbed by your body, says Lewis. You can find them in tuna, sardines, shellfish, and yes, salmon. It\u2019s also in fish oil from herring, mackerel, and krill. You can also find small-to-medium amounts in 100% grass-fed meat.\n\n\u201cIt\u2019s impossible for all of us to eat enough omega-3 fatty acids from fish; there aren’t enough fish in the sea!\u201d says Alex. She recommends adding plant sources and sustainable supplements<\/a>.\n

ALA<\/h3>\nALA is a plant-based omega-3 that gets converted into EPA. However, Lewis notes that the conversion rate is pretty low, and your ability to convert it decreases as you get older. You can get it in the form of nuts and seeds plus veggies like kale, Brussels sprouts, and broccoli.\n\nALA is also found in grass-fed meat. “This [facet] is the argument for the paleo<\/a> diet and why eating grass-fed meat and dairy<\/a> is important,\u201d Alex notes. \u201cAnimal fats can be healthy from grass-fed sources, while the less expensive grain-fed alternatives have the opposite effect and are actually pro-inflammatory.\u201d\n\n\"Omega-3\n

How To Choose The Best Omega Supplement<\/h2>\nLook for a sustainably sourced fish oil made from small fish like sardines, mackerel, and anchovies because they deliver the purest form of oil. Fish that are higher up on the food chain risk being high in toxins. Alex advises to choose a supplement that comes in a dark container to reduce oxidation. Be sure to look for a 2:1 ratio of EPA to DHA. (HUM’s OMG! Omega the Great<\/a> fish oil supplement checks all these boxes.)\n\nAnd fish burps aren\u2019t just stinky; they\u2019re a sign that your supplement is rancid. Essentially, it means the fat has oxidized and became pro-inflammatory, says Alex. No good! For a plant-based alternative, look for black currant seed oil supplements such as HUM’s Red Carpet<\/a>.\n
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Here’s why everyone keeps telling you to eat more salmon. Salmon is packed with omega-3 fatty acids. They’re considered essential because our bodies don\u2019t produce them, so we have to get them from our diet. Despite all of this salmon advice, 98 percent of the US population doesn\u2019t get enough omega-3s, and consumes far too […]<\/p>\n","protected":false},"author":10,"featured_media":12215,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823,22042],"tags":[399,888,697,400,864,1036],"coauthors":[22013],"class_list":["post-3844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","category-supplements","tag-fish-oil","tag-healthy-fats","tag-inflammation","tag-omega-fatty-acids","tag-omega-3s","tag-omega-6s"],"acf":[],"yoast_head":"\nThe Essential Guide to Omega Fatty Acids | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Curious about omega-3 fatty acids? We break down why you need them and how to incorporate these healthy fats into your diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Essential Guide to Omega Fatty Acids\" \/>\n<meta property=\"og:description\" content=\"Curious about omega-3 fatty acids? We break down why you need them and how to incorporate these healthy fats into your diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-13T16:48:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-04-05T21:25:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2016\/09\/The-Essential-Guide-to-Omega-Fatty-Acids-Wellnest-Feature.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1440\" \/>\n\t<meta property=\"og:image:height\" content=\"670\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Allie Flinn\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Allie Flinn\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\"},\"author\":{\"name\":\"Allie Flinn\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/d81ba922812774d685f6650e47e89fc9\"},\"headline\":\"The Essential Guide to Omega Fatty Acids\",\"datePublished\":\"2016-09-13T16:48:35+00:00\",\"dateModified\":\"2022-04-05T21:25:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\"},\"wordCount\":821,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2016\/09\/The-Essential-Guide-to-Omega-Fatty-Acids-Wellnest-Feature-jpg.webp\",\"keywords\":[\"fish oil\",\"Healthy Fats\",\"inflammation\",\"omega fatty acids\",\"Omega-3s\",\"Omega-6s\"],\"articleSection\":[\"Food\",\"Healthy Eating\",\"Supplements\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\",\"url\":\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\",\"name\":\"The Essential Guide to Omega Fatty Acids | HUM Nutrition Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2016\/09\/The-Essential-Guide-to-Omega-Fatty-Acids-Wellnest-Feature-jpg.webp\",\"datePublished\":\"2016-09-13T16:48:35+00:00\",\"dateModified\":\"2022-04-05T21:25:26+00:00\",\"description\":\"Curious about omega-3 fatty acids? 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