Fats often get a bad reputation, but some are essential for good health. Omega fatty acids are a type of healthy fat that supports brain function, heart health, and more. While your body can make some types of fat, others must come from your diet.
There are three main omega fatty acids – omega-3, omega-6, and omega-9. They’re all unsaturated fats, which are generally beneficial for health. In contrast, saturated fats – found in animal products and processed foods – can contribute to heart disease, inflammation, and joint problems when consumed in excess.
Omega-3 is vital for brain development, heart health, and bone and joint health. It may also slow memory decline in dementia and support mental well-being.
Since your body can’t produce omega-3, it must come from food. However, most people following a Western diet don’t get enough. It’s especially important during pregnancy for a baby’s brain development.
Omega-6 must also come from food; however, it’s already high in most Western diets. Maintaining a balanced ratio of omega-6 to omega-3 is important, as too much omega-6 may contribute to inflammation. Omega-6 is found in most oils, meats, dairy products, eggs, cereals, and processed foods.
Omega-9 is a type of unsaturated fat that your body can produce. It’s also found in many foods, particularly olive oil, avocados, nuts, and seeds. It’s generally beneficial for heart health.
Best sources of omega-3
As omega-6 and -9 are already abundant in most diets, focusing on adequate omega-3 intake is important. The best sources are oily fish like mackerel, tuna, sardines, and salmon. Plant-based options such as flaxseeds, chia seeds, and walnuts also contain omega-3, but your body needs to convert them into a more useful form, making fish the better source.
What about supplements?
Omega-3 supplements may be helpful for people who don’t eat fish, are pregnant, or have inflammatory conditions. However, they should be high-quality and taken alongside a balanced diet, as whole foods provide additional nutrients that supplements cannot replace.
The Australian Heart Foundation recommends eating at least 2-3 servings of oily fish per week, along with some plantsourced omega-3 each day. This supports heart health and provides essential nutrients like omega-3 fatty acids, vitamins A, B, and D, and lean protein.
