What are Omega acids for? My personal guide on taking Omega 3, 6, 9 – Potent Organics
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What are Omega acids for? My personal guide on taking Omega 3, 6, 9

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Omega fatty acids: what's are they for? Find out how a professional nutritionist challenges adding healthy fats in her daily routine and doesn’t give up!
Omega fatty acids: what's are they for? Find out how a professional nutritionist challenges adding healthy fats in her daily routine and doesn’t give up!

As I registered dietitian, I personally include at least one source of healthy fats with each meal or snack in addition to a daily Omega 3, 6 and 9 supplement to ensure I achieve my recommended daily intake. Omega fatty acids are called essential fatty acid or “healthy fats” for a reason – they’re essential for your body to function and have some surprising health benefits too!

Many people avoid fats due to the false perception that they’re unhealthy and cause weight gain. However, studies have shown that people who consume healthy fats as part of a balanced diet have a lower body mass index (BMI) than those who avoid these tasty and healthy powerhouses! From personal and professional experience, the avoidance of healthy fats leads to cravings, insatiability and nutritional deficiencies so don’t deprive yourself…enjoy!

«As I registered dietitian, I personally include at least one source of healthy fats with each meal or snack».

Austin Voltin

What is a healthy fat, also known as, an Omega-3?

Two important omega-3s, DHA and EPA, are found mainly in oily fish including salmon, mackerel and sardines. But don’t worry if you don’t eat fish – avocados, nuts, seeds, olives and their respective oils are also rich in another form of omega-3 called ALA, which gets converted into DHA and EPA in your body…so you’re safe! And don’t forget about supplements. Omega-3 supplements are an easy addition to your diet and provide the same benefits as omega-3 containing foods but without having to actually consume foods you may not like. 

Omega-3 versus Оmega-6

Yes, there is a difference, and let me make it all clear for you. Unfortunately, most of us aren’t getting enough omega-3. We tend to have much higher levels of a different fatty acid, Omega-6, in our diets found in foods such as vegetable oils and meat. Omega-6 is still an essential fat but when we eat more Omega-6 than Omega-3 it can cause inflammation which may be linked to conditions from arthritis to heart disease. The answer? Up your Omega-3 intake! It’s recommended we eat one portion of oily fish every week or try taking an omega supplement with a good balance of DHA and EPA. Easy!

And what about Omega-9’s?

Omega-9 fatty acids are commonly consumed via vegetable and animal fats. These fatty acids can often be found in canola oil, safflower oil, olive oil, mustard oil, nut oils and nuts such as almonds. However, unlike Omega-3 and Omega-6, Omega-9 can be produced by the body, which means the need to supplement is not as important as the popular Omega-3. 

What benefits will you get from Omega-3?

You’ve probably heard that Omega-3 is good for your joints, brain and heart but here are six more benefits to this essential fat:

  • It can help you sleep better
  • It can soothe your skin
  • It can lower your blood pressure
  • It can boost your memory
  • It can ease PMS
  • It can promote a healthy pregnancy and baby

Are Omega-3 supplements worth it?

Yes! Omega-3 supplements are an easy and convenient way to get your daily recommended Omega-3 intake. Studies actually show a 45% reduction in sudden death in people with heart disease who took EPA or DHA supplements. Important things to consider when choosing your supplement:

  • Look for Omega-3 oil rather than fish liver oil
  • Check labels for DHA and EPA content. It’s recommended that people with coronary heart disease consume 1,000mg of EPA and DHA daily while those with high triglycerides may need 2,000 to 3,000mg per day
  • Check the vitamin A content -The Scientific Advisory Committee on Nutrition (SACN) advises that if you take supplements containing vitamin A, you should not have more than a total of 1,500mg a day from food and supplements combined. Do not take supplements containing vitamin A if you are pregnant or planning a baby
  • Choose an age-appropriate supplement – children will need less than adults
  • Choose the most potent formula and trusted brand which will provide the best nourishment for you

Get your Omega-3

Get your Omega-6

blood pressure cholesterol fatty acids health omega-3? salmon supplement

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