Fatty Acids: A Guide to Omega Oils
May 8, 2012
•Le Cordon Bleu
•Atlanta
• 0 Comments
Fatty Acids: A Guide to Omega Oils
By now we’ve all heard of the health benefits of omega oils, particularlyomega-3. Omega-3 oils, however, are only one part of the family of essential fatty acids. Essential fatty acids are defined as essential to human health, but the body can’t make them. That means that all of our fatty acids needs must come from our food sources. The good news is that you don’t need new cooking training to learn how to add essential fatty acids to your diet.
Yes, omega oils are fats. And, despite what some diet advice has to say, the human body requires fat to survive – just not as much as we normally consume. We require a healthy balance of fats, proteins, and carbohydrates.
So how much fat should we consume in our daily caloric intake? On average about 15% to 20% of our daily caloric intake should be fat, and the majority of that should come from healthy unsaturated fats like omega oils. Unfortunately many traditions of cooking in Georgia skip over these unsaturated fats in favor of their unhealthy saturated cousins. Don’t worry, though, the cooking training you received at grandma’s knee doesn’t have to go to waste. Just learning a few key ingredients and ways to prepare certain foods will enable you to add healthy fatty acids to your meals.
Health Benefits of Fatty Acids
The list of the health benefits of omega oils is long. It includes:
- Improved energy production
- Increased mental stamina and brain function
- Moisturize skin, hair, and nails
- Prevention of arteriosclerosis
- Hormone regulation
- Regulation of the immune system
- Reproductive health
- Improved bone mineral retention
- And the list goes on …
As you can see nearly every facet of human health is affected by the presence or lack of essential fatty acids. Let’s take a look the workings and benefits of each.
Omega-3
Of the three essential fatty acids, omega-3 is the most important. Every cell in the human body requires omega-3. Most of the health benefits listed above come from the presence of omega-3 oils. When looking to increase consumption of essential oils one should look for foods high in omega-3s.
Some of the best sources include:
- Flax seed oil
- Walnuts
- Pumpkin seeds
- Avocados
- Canola oil
- Salmon
- Sardines
- Albacore tuna
Many people increase their intake of omega-3s with fish oil or flax seed oil supplements. While a good idea, it is always better to consume foods high in those nutrients than to rely on supplements alone.
Omega-6
Omega-6 is a prime example of how too much of a good thing can be bad for you. Too much omega-6, especially in relation to the amount of omega-3, can interfere with the benefits of omega-3 acids. In proper balance, however, omega-6 acids can prevent or relieve the conditions of asthma, arthritis, vascular disease, and autoimmune inflammatory disorders. In excess, omega-6 acids can contribute to heart attack, depression, osteoporosis, obesity, and cancer.
Dietary sources include:
- Poultry
- Eggs
- Whole-grains
- Corn oil
- Soybean oil
- Safflower oil
- Acai berries
Omega-9
While technically not an essential fatty acid – the body can make some on its own – healthy levels can only be consumed through our diets, given a healthy intake of foods rich in omega-3 and omega-6 fatty acids. The health benefits of this monounsaturated fat include lower cholesterol, reduction of insulin resistance, improved immune function, and protection against certain types of cancer.
Dietary sources include:
- Olive oil
- Almonds
- Peanuts
- Cashews
- Macadamia nuts
As with any other health and nutrition information, moderation and balance are key. Eating foods rich in essential fatty acids while decreasing the total amount of fat consumed can lead to improved health.
This article is presented by Le Cordon Bleu College of Culinary Arts in Atlanta. Le Cordon Bleu College of Culinary Arts in Atlanta offers culinary arts and pâtisserie and baking training programs in the Atlanta, Georgia area. To learn more about the class offerings, please visit Chefs.edu/Atlanta for more information.
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