If you’ve ever picked up a packet of salmon or a bottle of canola oil, you probably spotted the phrase: “rich in omega-3”.
But did you know that there are other omega fatty acids, some which are not too good for you? Or that marketers can trick you into thinking that because your product is “rich in omega-3”, it’s healthier than it really is? Here’s the rundown (you might not want to buy canola oil after this).
1. Omega-3 is really good for you.
Omega-3 fatty acids are essential – literally. Our bodies cannot produce them, so it’s important to make sure our diets included varied sources of omega-3. Just look at the health benefits!
- Heart-healthy: A meta-analysis of more than 15,000 people found that eating at least one gram of omega-3 fatty acids a day for a year may protect against cardiac death.
- Anti-inflammatory: Omega-3 fatty acids can calm inflammation, showing particular benefits for rheumatoid arthritis.
- Brain food: Omega-3 has shown potential in treating and preventing mental and cognitive conditions, including Alzheimer’s disease and depression.
2. BUT omega-6 could be problematic.
Omega-6 is also an essential fatty acid, but whether we should actively try and consume it is another story. Too much omega-6 will cancel out the health benefits of omega-3, possibly leading to chronic issues.
Importantly, omega-6 fatty acids are linked to inflammation. This means that too much omega-6 could increase risk of (or exacerbate) all inflammatory diseases, including cardiovascular disease, metabolic syndrome, autoimmune diseases, asthma and cancer.
3. The deal with omega-7 and omega-9.
Omega-7 and omega-9 are not essential, so our bodies can produce them as we need them. Nonetheless, both omega-7 and omega-9 are linked to health benefits, including protection against metabolic syndrome and cardiovascular disease.
4. Western diets have the omega ratio out of whack.
Even if we do eat plenty of omega-3, it’s likely that it’s all cancelled out by the sheer amount of omega-6 we eat. Harvard researcher and psychopharmacologist Dr Andrew Stoll suggests that we consume omega-6 and omega-3 in a 1:1 ratio, yet the average Western diet is around 16:1.
Much of the problem is put down to vegetable oils (it’s estimated that Americans get 9 per cent of their calories from omega-6 alone!). But hang on, didn’t that canola oil bottle say it was high in omega-3? Well, technically it is, but it’s twice as rich in omega-6… and the marketers won’t tell you that.
5. The trick to balancing omega fats is to just JERF.
The highest sources of omega-6 are processed vegetable oils – both the ones we cook with and those stuffed into processed foods. Another good reason to avoid that canola. Tuna, pumpkin seeds, sesame, soy and most nuts also have a high omega-6 to -3 ratio, but they are not considered so much of a problem when consumed whole.
As long as you Just Eat Real Food, your omega ratios should balance themselves out. But reckon you need a boost? Try foods rich in omega-3 like flaxseed, chia seeds and sustainably-caught fish including salmon, herring and mackerel.
How do you make sure you’re getting enough omega-3?
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