Greetings, Seafoodies!
It’s no secret that seafood is a fantastic source of heart-healthy omega-3s, but there’s more to the story than you might think. Today we’re taking a closer look at the whole family of omega fatty acids that make seafood such a nutrient-rich option.
Let’s start by talking fats. Getting enough fat in your diet is crucial to optimal health, from protecting our organs and stabilizing blood pressure to helping our bodies absorb fat-soluble vitamins and improving satiety. The key is focusing on the right amount and kind of fat.
Saturated fats are found in ultra-processed foods, butter, ice cream and processed meats, and for the most part remain solid at room temperature. Eating too much saturated fat can cause fatty deposits in blood vessels, eventually resulting in hardening of the arteries, also known as atherosclerosis.
Unsaturated fats are found in seafood, nuts, seeds, olive oil and avocados, and tend to remain oily or liquid at room temperature. There are multiple kinds of unsaturated fats—specifically, monounsaturated and polyunsaturated—and overall they tend to help improve cholesterol levels and provide more health benefits.
And since you’re a Dish on Fish Seafoodie, you’ve likely heard us talk about omega fatty acids, especially those omega-3s found in seafood. And maybe you’re familiar with omega-6s. But there are actually more than just these two omegas.
Omega fatty acids 3, 5 and 6 are considered essential fatty acids, meaning our bodies can’t produce them so we need to get them from food. Omega fatty acids 7 and 9 can be produced by the body, but we do get some from food, as well. The good news is that all of these omega fatty acids provide benefits to the body and eating a variety of healthful, nutrient-rich foods–like seafood, vegetables, fruits, nuts, seeds, legumes and olive oil–will help us meet our needs for these beneficial fats.
A great way to visualize how all these omegas work together is to think of them as a musical act! Each of these band members are unique, but perform best as a part of the group—creating a harmony to get your health grooving!
Omega-3: The Superstar
The headliner of the omega world, omega-3s are one of seafood’s claims to fame. These anti-inflammatory powerhouses support brain health, mood and even help fight chronic diseases. They’re the chart-topping hit that keeps seafood fans (like us) coming back for seconds. Learn more about the benefits of omega-3s here! [LINK TO Omega-3 Seafood 123 BLOG]
Omega-6: The Balancing Act
Often misunderstood, omega-6s are actually essential for our health. They play a crucial role in inflammation (and are necessary for healing), but the key is balance. Most of us get plenty from vegetable oils and processed foods. The goal? Sync up your omega-6 intake along with omega-3-rich seafood to keep your nutrition from hitting a sour note.
Omega-5: The Rare Gem
Found in salmon and a few select sources such as pomegranate seeds, omega-5 is a lesser-known backup singer of the omega band. Despite its rarity, this fatty acid offers significant benefits. Research suggests omega-5 plays important roles in supporting brain function, promoting skin health and improving cholesterol profiles.
Omega-7: The Heart Helper
With about eight different types, omega-7s add a little heart to every performance. Found in fatty fish like salmon and mackerel, olive oil, macadamia nut oil and sea buckthorn oil, these monounsaturated fats help with cardiovascular health, regulating blood sugar, reducing inflammation, skin health and according to some studies—may even assist with weight management. Now that’s worthy of an encore!
Omega-9: The Multitasker
More than just a triple threat, omega-9 is the all-around singer of the group. From increasing good cholesterol to reducing blood pressure—it’s got range! While your body can produce omega-9, adding it to your diet can be beneficial. Omega-9s are found in salmon and other seafood, olive oil and nuts and seeds like macadamia nuts and sesame seeds.
Bottom Line
Next time you’re at the fish counter, restaurant or grocery store—remember: you’re not just getting those omega-3s. You’re bringing home the health benefits of an entire omega fatty acid ensemble in every delicious seafood meal!
