You may have heard about omega-3s and how salmon can boost your intake, but what about the other fatty acids – are we getting enough? Too much? Things can definitely feel confusing! Keep reading to learn everything you need to know about these essential fatty acids.
Hello and welcome! I’m Cara, a registered dietitian here to help you learn to eat fearlessly. Nutrition can feel complex and confusing these days, but I’m here to clear the air about all of these essential fatty acids.
In this comprehensive guide, we’ll cover everything you need to know about these powerful omega fats – separate hype from reality, and provide you with some truly tasty recipes that incorporate these health-boosting fats.
Whether you’re meal-planning, considering supplements, or just looking to elevate your overall health, this deep dive into Omega 3, 6, and 9 is crafted with you in mind.
Table of contents
Essential Fatty Acids 101
Let’s start at the beginning: Omega 3, 6, and 9 are all different kinds of essential fatty acids.
Essential fatty acids (EFAs) are just that – a non-negotiable to our daily functioning and health, but we can’t actually make them.
EFAs have important roles in our bodies, including brain health, reducing inflammation, and supporting the immune system.
Keep reading to learn everything you need to know about omega 3, omega 6, and omega 9 fatty acids.
What are Omega-3, 6, and 9?
You may not know this, but there are many different kinds of fat. Fats are a diverse group of nutrients that include the three stars of this article.
What these fats have in common is that they’re “unsaturated.” They all have at least one double bond in their chemical structure. Don’t worry, this won’t turn into an organic chemistry class! This just means that there is wiggle room in their chemical structure and they don’t pack as closely together compared to saturated fats.
Omega-3, omega-6, or omega-9 refers to how far away that first double bond is from the end of the fatty acid chain. It seems like a small difference…and it is! Microscopic, in fact. But it makes a big difference for how these different types of fatty acids get used.
Diving a little deeper, omega-3, omega-6, and omega-9 are all different variations of polyunsaturated fats. Think of “poly” as “many”, meaning they have multiple unsaturated bonds in their chemical structure. There’s also monounsaturated fats, which only have one. AKA, “mono”.
Each of these fatty acids has a unique set of benefits, and a balanced intake of all three is essential for overall health and well-being.
A Closer Look At Omega-3
Omega-3 fatty acids are celebrated for their potential to improve heart health and eye function, boost cognitive performance, and fight inflammation. And they’re a big interest area for nutrition research, too. They’re one of the most heavily researched topics out there, with more than 45,000 published papers!
There are three main types of Omega-3s: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).
Health Benefits of Omega-3 Fats
- Heart Health: Omega-3s can support overall heart health by reducing the risk of heart disease (1).
- Mood Enhancement: Some studies suggest that Omega-3s may help with mental health conditions like depression and anxiety (2).
- Inflammatory Response: They can play an important role in managing inflammation in the body (3, 4).
- Supporting a Healthy Pregnancy: Omega-3s are needed for fetal development and early childhood development, especially during the first 1000 days of life.
Dietary Sources of Omega-3
The richest food sources of Omega-3s are found in fatty fish such as salmon, mackerel, sardines, and herring. Plant-based sources include flaxseeds, chia seeds, and walnuts (5).
Another source of omega-3 fatty acids comes from land…any guesses? It’s actually lamb! Lamb can be a great source of omega-3 fatty acids and I explain everything right here: Lamb vs. Beef: A Dietitian Compares Nutrition, Taste & Cost.
It is worth noting that our bodies use the specific form of omega-3 fatty acids from animals (EPA and DHA). The plant-based forms of omega-3 (ALA) are still useful, but we have to convert them to the kind used by the human body (6).
Understanding Omega-6
Omega-6 fatty acids are also polyunsaturated fats and are crucial for healthy brain function and normal growth and development. However, they are often over-consumed in the standard American diet.
A few common types of omega-6s include linoleic acid, gamma-linolenic acid, and arachidonic acid. They are not considered essential fats, but in some instances may be considered “conditionally essential”.
Confusing, I know. But in general, the typical Western diet has enough food sources of these omega-6 fats that there’s not usually cause for concern.
Health Benefits of Omega-6
- Regulation of Metabolism: Omega-6 fatty acids are a source of energy and can help produce vital compounds for the body (7).
- Inflammatory Response: In the right amounts, they are important for inflammatory response, but an imbalance with omega-3s can lead to chronic inflammation (8).
- Skin Health: They are needed for skin and hair regeneration (9).
Dietary Sources of Omega-6
Common sources include vegetable oils like canola oil, sunflower oil, grape seed oil, and soybean oil (usually labeled as vegetable oil), as well as many processed foods that use these oils in their recipes (10).
They are also found in avocado, Brazil nuts, eggs, pumpkin seeds, flax seeds, hemp hearts, and sunflower seeds.
The Role of Omega-9
Omega-9 fatty acids, while not technically essential for good health, play a crucial role for heart health. Our body can make some omega-9 fatty acids, but not quite enough to meet our needs, and so it is considered to be partially essential (similar to some of the conditionally essential omega-6s mentioned earlier).
Health Benefits of Omega-9
- Cardiovascular Support: Omega-9s can help increase HDL cholesterol.
- Anti-inflammatory Potential: They can work alongside omega-3s to reduce harmful LDL-cholesterol and keep cholesterol levels better balanced (11).
Dietary Sources of Omega-9
Olive oil, avocados, and nuts are rich in Omega-9 fatty acids (12).
If you need an excuse to bring on the avocado toast, try my Balsamic Strawberry Avocado Toast or Caprese Avocado Toast with Pesto!
The Omega Ratio Debate
There’s widespread debate surrounding the “ideal” omega-3 to omega-6 ratio.
While an exact ratio is yet to be agreed upon by researchers, a diet rich in omega-3s, -6s, and -9s, and low in processed fats, is generally considered beneficial.
Sometimes people talk about how we have too much omega-6 fatty acids in our typical eating patterns due to highly processed foods. There is some merit in this concern, but this doesn’t mean that we need to stop eating omega-6 fatty acids (remember, they serve a function) nor do we need to skip all processed foods. Healthy eating is about a nice balance of everything.
And perhaps you’ve seen some chatter about “seed oils” and wondered if you need to swear off cooking oils altogether. Well, there’s some good news (which you can read more about here), which is that they can all have a time and a place.
For example, olive oil, which is generally regarded as one of the “healthiest” cooking oils out there, might not be the best option when you want to bake a delicious batch of fluffy poppy seed muffins. Instead, the neutral flavor of canola or vegetable oil might be better.
What I’m trying to say is, when you use a variety of oils and other ingredients, you don’t have to worry as much about getting the “perfect” ratio of omega-3s. But with that in mind, it doesn’t hurt to have a few more meals each week that are more omega-3-focused.
(Good news: recipes are coming up next!)
Adding More Omega Fatty Acids to Your Daily Meals
The best way to increase your omega-3 intake is through your diet, but supplementation can be beneficial. Especially if you don’t eat sources like oily fish very often – or at all!
Tips for Daily Consumption
Most of us should aim for 500 mg per day of EPA and DHA (omega 3s). Some emerging research suggests it might be better to get 1000 mg/day for heart health.
If you’re worried about eating too much, don’t be! Both the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) consider supplementation of up to 5 grams (5000 mg) per day to be safe. And in reality, we usually eat much, much less than that from our diet, even with a variety of foods.
Here are my top tips to build a habit around these important fatty acids:
- Eat Fatty Fish Regularly: Incorporate fish into your meals at least twice a week. A serving size is probably smaller than you think. Just 3 oz cooked fish counts as a serving. And the current recommendation is just two servings per week.
- Use Healthy Oils: Use olive oil, avocado oil, or flaxseed oil throughout the week. I love making DIY salad dressings and vinaigrettes using these options. Start with my Homemade Red Wine Vinaigrette, then branch out into my Yuzu Vinaigrette or Cumin-Lime Vinaigrette.
- Snack on Seeds and Nuts: Add chia seeds, flaxseeds, almonds, or walnuts to your daily snacks for a punch of healthy fats. As a bonus, you’ll also be getting some extra fiber!
Supplement When Necessary
If you have a hard time hitting the omega-3 requirements through diet alone, high-quality fish oil supplements can bridge the gap. Here is what I look for when I’m deciding if a supplement is right for me:
- The total amount of EPA and DHA per serving
- The serving size will be on the label, so make sure you take the recommended amount. You can find both capsules or soft gels, and one might be easier to swallow than the other.
- A good quality supplement will show separate lines with the amount of both EPA and DHA, instead of just a general amount like “Fish Oil, 1000 mg”.
- The supplement brand is reputable, but within your budget. Omega-3 supplements can be relatively cheap, or very expensive. Cost will depend on other factors beside purity and quality, such as where the fish oil was sourced from or sustainability practices.
- The product is 3rd party-verified for quality (NSF is one example). Since supplements aren’t regulated by the Food & Drug Administration (FDA), it’s important to find one that undergoes testing to verify the contents match the label and claims.
A lot of advice out there makes it seem like a “food-first” approach is the best or only option. But as a dietitian with almost ten years in the game, I know this couldn’t be further from the truth!
I’m not anti-supplement, nor would I ever judge someone for deciding to use a supplemental form like fish oil, krill oil, or other omega-3 supplement.
But this is the internet, and even though I’m a dietitian, I’m not your dietitian. So before you rush out to add something to your cart, consult with your personal healthcare team first. They can offer individualized medical advice and guidance that’s custom-tailored to you and your nutrition needs.
Delicious Omega 3-6-9 Boosted Recipes
Alright, I know we’ve covered a lot of information. Thanks for sticking with me! Now let’s get to the exciting part: the recipes!
Here are just a few of my favorite recipes that are rich in these essential fatty acids (and also taste amazing).
- Walnut Crusted Salmon (Air Fryer or Sheet Pan Recipe)
- Furikake Salmon and Rice Bowls
- Panzanella Salad with Crispy Capers and Tinned Fish
- Lemony Couscous Salad with Capers and Tinned Fish
- Salmon Salad + Three Easy Ways to Serve It
- Lamb Chili Recipe for the Stovetop or Slow Cooker
- Breakfast Stuffed Sweet Potatoes with Blueberries & Walnuts
- Broccoli Slaw Salad with Apples & Walnuts (Dairy-Free Dressing!)
If you feel like a beginner at preparing seafood – that’s okay! Check out this blog post with tons of tips: Alaskan vs. Atlantic Salmon | Your Best Guide for What to Buy.
And remember that tinned fish is trending for a reason! Not only is it a more shelf-stable way to enjoy seafood more often, but these small, fatty fish offer major benefits for nutrition and sustainability. Try adding tinned salmon, mackerel, sardines, anchovies, or herring.
Conclusion
The bottom line is that we get omega 3, 6, and 9 fatty acids from different foods in our diet. And we need all of them for optimal health.
Variety is not just the spice of life. It is a path to getting the nutrition you need throughout the days, weeks, and months.
Whether you’re whipping up a salmon dinner, drizzling olive oil on your salad, or tossing some walnuts into your oatmeal, every small choice you make adds up to a healthier, more vibrant you.
And as you continue on your wellness journey, be mindful not to get caught up in numbers and ratios. Remember, we eat food. Not individual nutrients. So focus on the types of real, whole foods you can sustainably enjoy (even if they come in a package for convenience)!
If you love discovering new recipes that taste great AND focus on easy-to-find ingredients while nourishing your health goals, I invite you to follow me on Instagram. I share gentle nutrition tips and tricks through an Intuitive Eating lens. Or, sign up for my newsletter and you’ll get first dibs on my latest recipes!
Questions & Reviews
Thanks for the info Cara…keep up the great work