3, 6 and 9: the total oils solution

Fat used to be a dirty word. The fat that accumulates in us isn’t quite the same as the fats found in food. The presence of fat is usually enough to put you off eating certain foods, but there is one group of fats that is aptly, and accurately, termed ‘essential’ that many of us could do with getting a little more of.

It’s increasingly understood that there are groups of ‘good’ fats and ‘bad’ fats. ‘Bad’ fats include saturated fats – found in red meat, butter and the like – and trans-fats, which are created through the chemical process used in the hydrogenation of oils. These are often found in products like cooking oils, cakes and biscuits. However, one group of fats – known as Essential Fatty Acids (or EFAs) – can significantly enhance your health and play a vital role in the way your body functions.

“It’s increasingly understood that there are groups of ‘good’ fats and ‘bad’ fats...”

The most well-known EFAs are Omega 3 and Omega 6. It is important to gain a sufficient amount of these from your diet as the body cannot manufacture them and has to derive them from either food sources or supplements. Another ‘good’ fat is Omega 9. This can be made by your body, but only in limited quantities, so it is a good idea to also ensure you are getting enough of this from your diet or through supplementation as well.

Omega 3 – Linolenic Acid

Omega 3 is converted by the body into EPA and DHA which are anti-inflammatory agents called Prostaglandins. Prostaglandins are known to support cardiovascular health as they help improve blood flow and may help to reduce levels of cholesterol and blood fats. DHA is beneficial to brain function, and has been found to have a potentially profound effect on age-related memory conditions, such as Alzheimer’s disease. It has also been proven to help children experiencing behavioural problems – such as ADHD and hyperactivity – as well as lowering the incidence of disruptive and violent behaviour.

Omega 3 is most commonly found in oily fish but it can also be found in vegetarian sources, such as linseeds.

Omega 6 – Linoleic Acid

Omega 6 is converted by the body into GLA – another Prostaglandin known to help keep the blood thin. It therefore can help to lower blood pressure, decrease inflammation and pain, improve nerve and immune function and support healthy weight loss. This is partly by helping the sugar storage hormone, insulin, to balance blood sugar levels, thus preventing fat storage and maintaining water balance. Omega-6 is found in nuts, but these tend to be higher in saturated fats, so seeds can be a better option.

How much should I be getting?

Signs you may not be getting enough EFAs can include dry scaly skin, acne, flaking nails, lethargy, headaches, read more