As more informed consumers, we’ve come a long way since the anti-fat rhetoric that pervaded the nutrition space for a few years. We now know that fat is an important part of a balanced diet and fatty acids like omega-3s are beneficial to our health.
But what exactly are fatty acids, and are they the same as fat? Why are they good for us? Here’s what you need to know.
Fatty acids are carboxylic acids that consist of carbon and hydrogen atoms and serve as the building blocks of fat. They contribute to cell membrane support, long-term fuel storage, and hormonal and metabolic signaling.
Depending on their chemical structure, fatty acids can be saturated or unsaturated, says Brittany Linn, RD, CDN, owner of B. Linn Nutrition in New York City.
Saturated fat comes from animal products such as meat, eggs and cream, along with certain plant-based oils. Because saturated fats are believed to negatively impact heart health, the American Heart Association recommends limiting saturated fat intake to around five percent of your total daily calories.
Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), on the other hand, are often referred to as “healthy fats” and are believed to have beneficial effects on our overall health.
There are more than 20 types of fatty acids found in foods, but three in particular get most of the hype for their health benefits: omega-3, omega-6, and omega-9 fatty acids.
Types of Fatty Acids and Their Benefits
There are three main types of unsaturated fatty acids: omega-3, omega-6, and omega-9 fatty acids. The number in the name of each refers to where the double bond is on the fatty acid chain, Linn explains. (Don’t worry, we won’t turn this into a chemistry lesson.)
Omega-9 fatty acids are a type of MUFA. Omega-3 and omega-6 fatty acids are types of PUFAs, and both are considered to be part of a healthy diet.
Omega-3 and omega-6 fatty acids are considered “essential” because our bodies can’t create them, which means we need to get them from dietary sources. Omega-9s are nonessential because our bodies can manufacture them on their own.
Here’s what you need to know about each type of fatty acid.
Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated and come primarily from plants and fish. Types of omega-3s include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Along with a lower risk of certain emotional and cognitive conditions, omega-3 fatty acids are associated with better heart and eye health.
Omega-6 fatty acids
Omega-6 fatty acids are also polyunsaturated. While omega-6s are common in the standard American diet, the one you should pay most attention to is linoleic acid, which, along with omega-3s, has been linked to improved heart and brain health.
Omega-9 fatty acids
Omega-9 fatty acids aren’t talked about as often as omega-3 and omega-6 fatty acids. While they’re nonessential, omega-9 fatty acids are believed to have many health benefits, so it’s still a good idea to incorporate them in your diet.
How Much Fatty Acid Should You Consume?
Fats are an important component of a healthy diet. Individual needs may vary, but around 30 percent of your calories each day should come from fats. (The remaining 70 percent would come from protein and carbohydrates.) Ideally, the majority of that 30 percent will come from healthy fats — such as the omegas mentioned earlier — while limiting saturated fats and completely avoiding trans fats.
Best Sources of Fatty Acids
In many foods, omega-3, omega-6, and omega-9 fatty acids are all present — so the list below is based on which fatty acid they contain the most of, Linn says. All three types of fatty acids are beneficial, but keep in mind that omega-3 and omega-6 fatty acids can’t be produced by your body, so it’s especially important to get those from dietary sources.
Omega-3 sources
- Fish and other seafood (especially cold-water fatty fish like salmon, sardines, herring, and mackerel)
- Flax seeds and flaxseed oil
- Chia seeds
- Walnuts and walnut oil
Omega-6 sources
- Grapeseed oil
- Soybean oil
- Corn oil
- Walnuts and walnut oil
- Firm tofu
- Sunflower seeds
Omega-9 sources
- Olive oil
- Cashew nut oil
- Almond oil
- Avocado oil
- Peanut oil
