For many years, far too many in fact, we were told that fat was the enemy and that fat should be avoided at all costs if you wanted to be healthy and lose weight. Instead of butter, products such as margarine were created in order to be lower in fat and supposed “healthier” for you. Years down the line, margarine is now considered one of the unhealthiest products in existence, it promotes obesity, and it has been linked with many chronic health conditions, including cancer, and heart disease. Some fats are bad, don’t get us wrong, but some fats are incredibly healthy for you. When people talk about ‘good fats’ they’re often referring to omega-3 fatty acids, and it is these very fats that we’re going to look at in more detail for you today.
What are omega-3 fatty acids?
Omega-3 fatty acids are known as essential fats. This means that the body cannot produce them naturally, despite needing them, so it should get them from dietary sources such as foods and supplements. Omega-3 fatty acids are polyunsaturated fats, making them incredibly healthy and beneficial for your health and well-being. Molecularly speaking, these fats’ structures are comprised of several double bonds. The ‘omega’ is based upon the placement of the double bonds on their chemical structure. It all sounds very scientific and technical, but basically, they have the first double bond situated three carbon atoms away from their omega end. There are three unique types of omega-3, which are:
- EPA
- DHA
- ALA
These good fats are found in a variety of different natural foods, including:
- Oily fish such as salmon, sardines, and mackerel
- Flax seeds
- Hemp seeds
- Walnuts
- Cod liver oil
- Chia seeds
What are the benefits of omega-3 fatty acids?
Some of the main benefits of following a diet rich in omega-3 fatty acids include the following:
Reduced LDL cholesterol – In the body, LDL cholesterol is the dangerous cholesterol that can block and clog the arteries and cause heart attacks, strokes, blood clots, and so on. Omega-3s actively reduce blood triglycerides, which means that they reduce the amount of fats in your bloodstream.
Great for the brain – Oily fish is known as ‘brain food’ because of its high omega-3 content. Omega-3 fatty acids help to boost cognitive health, they fight inflammation in the brain, they boost short and long-term memory, they increase thinking and reaction times, and they can even help to prevent and suppress degenerative brain conditions such as Alzheimer’s Disease and dementia.
Boosts immunity – These fatty acids have also been found to boost immunity which means that they can help to prevent chronic illnesses and diseases. Omega-3s have been found to show great promise when it comes to the prevention of certain types of cancer.
Reduced inflammation – In the body, inflammation can cause all manner of negative side effects. Not only can inflammation cause pain and discomfort via headaches, sore joints, and muscles, but it can also lead to more serious chronic illnesses, including cancer and metabolic syndrome. Omega-3s are fantastic anti-inflammatories and therefore they work wonders when it comes to the prevention and treatment of inflammation.
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