Omegas Flashcards
What are omega fatty acids
Omegas are essential fatty acids, or unsaturated fats.
What are the two families of essential fatty acids?
Omega 3 and omega 6. They’re considered essential because, unlike omega 9, our body can’t produce them.
Two types of omega 3 fatty acids?
EPA- good for inflammation
DHA- very important for normal brain development and function. This is because the “DHA “fatty acid makes up 8% of brain weight
Omega 3 general benefits
Improves heart health by supporting cholesterol levels already in range
Infant brain development
Bone health - people who have higher omega 3’s have better bone density
It’s recommended men get 1.6 grams and 1.1 grams for women
Joint support lubrication and inflammation
Brain, mood focus and handling stress
Omega 6 what is it and other info
Omega 6 are also polyunsaturated fatty acids. The only difference between them and omega 3 is something about carbons and molecules
Omega 6 fatty acids are obtained through diet. But, the average western person, even though they don’t know it, gets more than they need because it’s found in foods cooked in vegetables oils. Mayo has a ton.
The important thing about omega 6 vs omega 3 is having a good ratio. In the western world, the average persons ratio is between 10:1-50:1. Even though omega 6 are essential, this ratio is downright unhealthy. U want 4:1 or less, ideally 1:1. Because with this ratio, risk of disease becomes significantly less and muscle growth and fat loss are enhanced
Mood imbalances can be also linked to a bad ratio.
Who would you recommend it to
People who want to improve
Heart health
Mood and mental health
Weight
Pregnant or lactating moms
Joints and bones
Memory
