Adding Omegas In Your Diet

Adding Omegas In Your Diet

By Nancy Owais

Omegas are essential fatty acids that can affect your overall well-being. It can also potentially influence your weight journey.

There are 3 major Omegas to consider: Omega-3, Omega-6, and Omega-9.

  • Omega-3: Promotes heart health, brain function, and reduces inflammation. Examples of foods that have Omega-3’s include fatty fish like salmon, mackerel, and sardines. You can also get Omega-3s from chia seeds, walnuts, and flaxseeds.
  • Omega-6: These fatty acids are good in moderation, but can cause inflammation when you have too much. Omega-6 fatty acids are found in vegetable oils like corn, soybean, and sunflower.
  • Omega-9: Supports heart health and blood sugar control. Olive oil, avocados, and cashews are great sources of Monger-9 fatty acids.

The general rule is that Omega-3s should outweigh omega-6s in your diet for the best health benefits.

Can omegas help you lose weight? The answer is not a simple yes or no. 

  • Omega-3s: Studies suggest they may aid weight loss by boosting metabolism, reducing hunger, and promote fat burning during exercise. However, the effects are not well known and require more research.
  • Omega-6s: Excess omega-6 intake might be linked to weight gain and inflammation. You need to moderate your intake of omega-6 oils to avoid this. 
  • Omega-9s: There is not a direct link between Omega-9s and weight loss, but their heart-healthy and anti-inflammatory properties can support overall well-being.

Every weight loss journey requires a multi-faceted approach. While omegas can play a supportive role, a balanced diet and regular exercise are crucial.

Incorporating foods that have omegas is fairly simple and can be done with almost any meal. 

  • Start your day with an omega-3 by having smoked salmon with avocado toast. You can also make a chia seed pudding or blend chia seeds into your smoothie.
  • Snack on a handful of walnuts or almonds for omega-3s and healthy fats.
  • Drizzle olive oil or avocado oil for an omega-9-rich dressing to your salads or incorporate it into your cooking. 
  • Include flax seeds or hemp seeds in your baked goods for additional omega-3.

Omegas are essential for your overall health, and including them in your diet is important. While their direct impact on weight loss may not be studied enough, many patients do incorporate these foods to help with their weight management goals.

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