How many of us actually take a supplement or eat enough food rich in Omega 3, 6 and 9 to be considered healthy? These essential fatty acids (EFA’s) are truly essential to your health, each in their own way, and are found in many different sources. While you may hear models raving about taking a “good quality fish oil”, or the benefits of eating salmon or flax seeds…..there is still a lot of confusion out there. These omegas are available so let’s break it down:
Omega 3:
What it does: Reduces pain and inflammation in the body, helps with intelligence, improves memory, decreases depression, supports heart health, prevents against stroke, boosts energy, improves quality of skin and hair, and reduces PMS symptoms.
How to find it: Flax seeds, walnuts, salmon, sardines, soybeans, shrimp, tofu, or tuna.
Omega 6:
What it does: Reduces swelling, assists in aiding arthritis symptoms, provides a relaxing effect, protects against allergies, reduce symptoms of eczema, lower blood pressure, reduce PMS symptoms, and reduce risk of osteoporosis.
How to find it: Safflower oil, walnut oil, turkey, soybean oil, peanut oil, pork, sunflower seeds, margarine, pork, pine nuts, walnuts, chicken, pumpkin seeds, and peanut butter.
Omega 9:
What it does: Reduces risk of heart disease, reduces risk of stroke, increases good cholesterol, and decreases bad cholesterol.
How to find it: Olive oil, olives, avocados, almonds, peanuts, pecans, pistachios, cashews, hazelnuts, and macadamia nuts.
Bottom line—increase your healthy fats! Your body internally and externally will thank you, and you will notice a difference not only in your health and energy, but in your strong, shiny hair and clear skin! Eat up these foods as much as possible, and to be safe, include a good quality Omega 3-6-9 supplement to your diet. Don’t fret vegetarians or vegans—even though many contain fish oil, there are many new supplements added to the market that contain alternative plant-based EFA’s as well!
Words By: Alia Barbano-George
Image By: JFD Photography
