Essential fats, good fats, essential omegas, omegas 3 and 6; these all refer to the same thing, a group of oils and fats that we need to include in our diets as we are unable to make them for ourselves.
These oils carry out a range of tasks in our bodies from brain and nerve function to reducing inflammation, and are now the most commonly taken type of supplement. However, with so much terminology, so many types of fats and so much marketing speak around them, it is very easy for consumers to get totally confused as to what they should be taking and why.
So why are they essential?
Anything “essential” when we talk about nutrients means that the only way for us to get any is to eat it, whether essential vitamins like vitamin C, essential fats or essential amino acids. Our bodies are incredibly clever at turning food into the various chemicals and components that it needs – we give it a chicken salad sandwich and it makes red blood cells and skin cells and hormones and eye lashes. However, its inventiveness does have a limit, and there are certain basic building blocks that it cannot make from something else. We cannot manufacture vitamin C, and we cannot make essential fats. This is almost certainly an evolutionary shortcut – these things were once so plentiful in our diets that there was no need to develop the skills to make them ourselves. The problem is that they are no longer so common, but it will take us several more million years of evolution to catch up to that fact.
Omega 3 vs Omega 6
Essential fats are found in large quantities in oily fish such as mackerel, herring and anchovies, and most plant seeds, but particularly oily seeds like linseed and hemp seeds, as well in some unusual fruits like acai berries. They are also present in wild game, but far less common in reared meat - probably because of the difference between what wild animals and reared animals eat, as well as how much exercise they get. There are two main types of essential fats, called omega 3 and omega 6, and we need to get enough of both of them.
Omega 3s are most common in fish and omega 6s are most common in seeds. Some seeds contain significant quantities of omega 3, in particular linseeds, but the form of omega 3 in seeds is not as good as that in fish. To avoid too much chemistry, if we imagine that essential fats are building blocks for other chemicals, fish omega 3s are nicely squared off house bricks, whereas plant omega 3s are a lump of rock – both will make a house, but its a lot easier with the bricks.
So what do they do?
Omega 3 fats are mainly involved with making the fatty covering that surrounds our nerves, and forms the majority of brain tissue, as well as directly helping nerve transmission. They also make anti-inflammatory chemicals that can help with joint, skin and soft tissue inflammation. Fish oil supplements are very often give to children, as various studies and a lot of parental experience has shown that they can help with concentration and learning, as well as potentially improving emotional stability. Pregnant women take them to help with nerve development in their growing babies while older people also commonly take fish oils for brain function to ward off Alzheimer’s, and also to help reduce inflammation in arthritic conditions.
Omega 6 fats can also help reduce inflammation, but are mainly taken for the health of the skin and hair as they help to keep them moisturised and supple. It is also very common to buy supplements that contain a mixture of omegas 3 and 6 to get the best of both worlds.
So how do you make sure you get enough?
There are foods to include in your diet that will increase your consumption of essential fats. Try to have a couple of portions of oily fish a week, but avoid those species that are over fished. Go for sustainable options such as mackerel, anchovies and sardines. Also include a wide variety of nuts and seeds as well as avocados, and if you are up for it some wild game such as venison or pheasant. Plant seed oils like sunflower or hemp seed are great on salads, but don’t cook with them as the omega 6s are very easily damaged by heat.
If you want to ensure that you are as oily as you can be, go for a some supplements. Unless you are vegetarian I would focus on fish oils as a healthy diet should include enough omega 6, or go for a combination 3 and 6. Essential fat supplements should always be taken with food otherwise you won’t digest them properly.
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Thanks for this important article.
However, I cannot help, but comment on it a little as fats are one of my great interests. Many studies show that the balance between omega 3 and omega 6 is very, very important as they are each other´s opposite so to speak. Omega 6 causes inflammation and coagulation in blood and omega 3 prevents inlammation and coagulation. Usually we get too little omega 3 in our diets, whereas we get way too much omega 6 ( all the factory-made margarines and vegetable oils that we eat). This imbalance is very dangerous. Where the balance should be 1:1, it very often is 1:20, or even 1:50 with much more omega 6 compared to omega 3.
This is why it is recommended that we concentrated on getting enough omega 3, rather than omega 6, by eating more fish, but also consuming fish oils for omega 3. I have learnt that nowdays, it is advisable not to eat any extra omega 6, so all oils containing both is not a good idea. We should actually aim to reduce omega 6 in our diets by consuming natural fats, butter, coconut oil and olive oil as well as more omega 3, and definitely avoid any other vegetable oils.
This is how I advice people.
Thanks very much.