“Omazing Omegas” - Balancing Essential Fatty Acids
posted 30th September 2024
The Omega 3 and Omega 6 families of fats are often referred to as essential fatty acids or EFAs. Unlike other kinds of fats, they cannot be made by the body and therefore have to be obtained through our food. But how do we make sure we are eating enough, are they in the correct balance and what are the consequences for our health?
Functions of Omega Fats
Essential Fatty Acids perform many crucial functions in our bodies:
- Cell membranes - Omega fats are crucial for flexible cell membranes and the proper functioning of cells
- Local Hormones - Omega fats are used by the body to make chemical messengers called eicosanoids, which regulate inflammation. When Omega 3 and Omega 6 are correctly balanced in our diet, the body produces a healthy balance of inflammatory and anti-inflammatory eicosanoids. However, when this delicate balance is upset, problems with inflammation and immunity occur.
- Brain Development - Brain tissue contains a very high concentration of EFAs. Adequate levels are particularly important for rapid brain and neural development in pregnancy and early life.
Signs of Omega Fat Deficiency
If you are deficient in Omega fats, you will probably start to see subtle warning signs such as:
- Dry Skin
- Lifeless Hair
- Dandruff
- Cracked nails
- Fatigue
- Dry eyes
- Dry mouth
- High blood pressure
- Low mood
- High cholesterol
- Stiff joints
- Allergy symptoms
- PMS
Omega 3:6 Balance
Healthy cell membranes have a ratio of 4:1 omega-6 to omega-3 fats. Unfortunately, modern diets mean many of us consume up to 30 times more omega-6 than omega-3. Since we cannot make these essential fats ourselves, this skewed dietary ratio changes the balance of fatty acids in our cell membranes. An excess of omega-6 fats can contribute to excess inflammation in our bodies, potentially raising the risk of chronic diseases.
Omega 6 Foods
Some of the highest foods for omega-6, are commercially raised meat, dairy and vegetable oils. Many people consume an excess of these as they are found in almost every processed food. Limiting processed foods and opting for organic grass fed meat and dairy products will help limit omega 6. One of the best things you can do for your health is throw away your supermarket sunflower or vegetable oil and try cooking with olive or avocado oil in moderation or a little high-quality saturated fat such as coconut oil or ghee.
Omega 3 Foods
Some of the best foods for omega-3 fatty acids are oily fish which are particularly high in the long chain omega-3 fats called EPA and DHA which are very important for brain and heart health. The best vegan sources of omega-3 are linseed/ flaxseed and walnuts. Many people do not consume enough of these foods. Providing the body with the raw materials to maintain inflammatory balance can be a key part of effective disease management.
Too Much of a Good Thing?
Occasionally in clinical practice, I have come across clients who have an excess of omega 3 essential fats. This is often via longer term supplements. If you have noticed that your inflammatory symptoms initially went away but have started to come back again, it’s possible that you have become omega-3 dominant. When there is too much omega-3 in your cell membranes it can negatively effect the cell’s integrity and lead to a worsening of conditions. Omega-3 dominance can also make it more difficult for the body to launch an effective immune response, since inflammation is vital for fighting off infections.
Test Don’t Guess
A Medicinal Eating Nutritional Therapy consultation will explore your omega balance as part of a comprehensive evaluation. Looking at a combination of clinical symptoms alongside diet can provide lots of information. However, there are tests available which measure the amount of omega 3 in the body to confirm whether additional dietary intake or supplements may be necessary. Medicinal Eating also provides this as a stand alone service Omega-3 Basic Index Testing. Genetic testing can also provide information into the conversion of omega-3 and omega-6 into active forms to be used in the body. Certain vitamin and mineral co factors are crucial for these conversions and these levels would also be assessed within the diet.
Book a Free Discovery Call
Hopefully, this has provided an overview into the importance of a balanced intake of “Omazing Omegas” within the diet. For more information about Medicinal Eating Nutritional Therapy or if you would like to book a complimentary discovery call please get in contact.
