What are Fatty Acids and Omega-3

I was recently asked about the health benefits of Tonlin or CLA Omega 3-6-9 supplements and whether they help in a weight-loss plan. Let me first explain the health benefits of fatty acids and omega-3.

Most of us have heard the terms “fatty acid” and “omega-3” before, but do you know what a fatty acid is or why your body needs it? What about the different types of fatty acids, what foods naturally contain them and how much your body needs?

First, fatty acids are important for all systems of the body to function -- including your skin, respiratory system, circulatory system, brain and organs. Omega-3 and Omega-6 are two fatty acids, termed essential fatty acids (EFA), because your body does not produce them on its own, they have to be ingested.

What is Omega-3 Fatty Acid? Omega-3 fatty acid is an essential fatty acid that plays an important role in brain function and may reduce your risk of cardiovascular disease. Eating a diet high in fatty fish, like salmon, herring, sardines and tuna at least twice a week will ensure you’re getting enough Omega-3. Omega-3 fatty acids are also found naturally in: grains, Brazil nuts, hempseed oil, mustard seeds, pumpkin seeds, chia seed oil, wheat germ oil, canola oil (Rapeseed), green leafy vegetables, raw walnuts & walnut oil, and flaxseeds or flaxseed oil.

What is Omega-6 Fatty Acid? Omega-6 fatty acid combined with omega-3 fatty acid produces many of the health benefits described above, but the trickiest part about playing the fatty acid game is that it is best to eat them in the right amounts. You should be eating about twice as much omega-6 as omega-3, so that your omega-6 to omega-3 ratio is 2:1, but in today’s world of fast food, frozen entrees, and high calorie snacks, it’s not uncommon for most people to actually consume about 15 times more omega-6 than omega-3. Eating omega-6 and omega-3 in the wrong proportions may actually negate the health benefits. The best sources of omega-6 are seeds, nuts and grains and green leafy vegetables, like lettuce, broccoli, purslane and kale, and in certain raw vegetable oils. Omega-6 fatty acids are also found naturally in: raw vegetable oils, and in olive oil, wheat germ, grape seeds, pistachios, sesame oil, hempseed oil, pumpkin seeds, chia seed oil, safflower oil, sunflower oil, cottonseed oil, and raw nuts and seeds.

What is Omega-9 Fatty Acid? Omega-9, or monounsaturated oleic and stearic acid, is a non-essential fatty acid produced naturally by the body whenever there is enough of either Omega 3 and 6 essential fatty acids. If you do not have enough omega 3 and omega 6, then you must get omega 9 from your diet. This fatty acid plays a role in promoting heart health by supporting healthy, balanced cholesterol levels and improving immune function. Omega-9 fatty acids are also found naturally in: almonds, hazelnuts, pistachios, macadamia nuts, avocados, pecans, cashews, chia seed oil, olives & olive oil.

Bottom line: Skip supplements that claim to accelerate weight-loss. The diet industry makes billions advertising products like Tonlin or CLA 3-6-9 supplements as part of a weight-loss stack. I will always encourage you to get your essential fatty acids from natural food sources. Tip: Try using olive oil for cooking and in salad dressings to help ensure you get the proper ratio of omega-6 to omega-3 fats.