The Three ‘Omegas’: How They Support Your Health

Fats often get a bad reputation, but some are essential for good health. Omega fatty acids are a type of healthy fat that supports brain function, heart health, and more. While your body can make some types of fat, others must come from your diet.

THE OMEGA TRIO: UNDERSTANDING YOUR BODY’S FAT FRIENDS

There are three main omega fatty acids – omega-3, omega-6, and omega-9. They’re all unsaturated fats, which are generally beneficial for health. In contrast, saturated fats – found in animal products and processed foods – can contribute to heart disease, inflammation, and joint problems when consumed in excess.

OMEGA-3: THE BRAIN AND HEART PROTECTOR

Omega-3 is vital for brain development, heart health, and bone and joint health. It may also slow memory decline in dementia and support mental well-being. Since your body can’t produce omega-3, it must come from food. However, most people following a Western diet don’t get enough. It’s especially important during pregnancy for a baby’s brain development.

OMEGA-6: BALANCING ACT FOR INFLAMMATION

Omega-6 must also come from food; however, it’s already high in most Western diets. Maintaining a balanced ratio of omega-6 to omega-3 is important, as too much omega-6 may contribute to inflammation. Omega-6 is found in most oils, meats, dairy products, eggs, cereals, and processed foods.

OMEGA-9: THE BODY’S OWN PRODUCTION

Omega-9 is a type of unsaturated fat that your body can produce. It’s also found in many foods, particularly olive oil, avocados, nuts, and seeds. It’s generally beneficial for heart health.

YOUR OMEGA-3 POWERHOUSE FOODS

As omega-6 and -9 are already abundant in most diets, focusing on adequate omega-3 intake is important. The best sources are oily fish like mackerel, tuna, sardines, and salmon. Plant-based options such as flaxseeds, chia seeds, and walnuts also contain omega-3, but your body needs to convert them into a more useful form, making fish the better source.

TOP OMEGA-3 SOURCES FOR AUSTRALIANS:

1. Wild Caught Salmon – Rich in EPA and DHA
2. Mackerel – Surprisingly affordable and loaded with nutrients
3. Sardines – Small fish, big benefits
4. Walnuts – Perfect plant-based alternative
5. Chia Seeds – Excellent for smoothies and breakfast

Recipe: The three omegas winter salad

This salad is rich in omega-3, -6 and -9, offering a nourishing and filling winter meal or portable lunch.

INGREDIENTS

• 1 can of wild-caught salmon (drained)

or cooked fresh salmon

• 1 cup of cooked quinoa
• ½ cup of baby spinach
• 1 tbsp olive oil
• 1 tbsp lemon juicez

Optional:

• 1 avocado (sliced)
• 2 hard-boiled eggs (sliced)
• 1 tbsp pumpkin seeds (or sunflower or flax seeds)

INSTRUCTIONS

In a bowl, combine quinoa, spinach, avocado, seeds, and boiled eggs. Add salmon and gently toss to combine. Mix olive oil and lemon juice together and drizzle over the salad. Serve immediately or refrigerate for later.

Tip: Add avocado just before serving to keep it fresh and green.

THE SUPPLEMENT SOLUTION: WHEN TO CONSIDER THEM

Omega-3 supplements may be helpful for people who don’t eat fish, are pregnant, or have inflammatory conditions. However, they should be high-quality and taken alongside a balanced diet, as whole foods provide additional nutrients that supplements cannot replace.

CHOOSING THE RIGHT SUPPLEMENT:

✓ Look for third-party testing certification ✓ Check for EPA and DHA content ✓ Avoid rancid or oxidized oils ✓ Consider liquid forms for better absorption

THE AUSTRALIAN HEART FOUNDATION RECOMMENDATION

The Australian Heart Foundation recommends eating at least 2-3 servings of oily fish per week, along with some plant-sourced omega-3 each day. This supports heart health and provides essential nutrients like omega-3 fatty acids, vitamins A, B, and D, and lean protein.

HOW CHIROPRACTIC CARE SUPPORTS YOUR OMEGA ADVANTAGE

Proper nutrition is only part of the health equation. At Adam’s Back, we understand how nutrition affects your musculoskeletal health:

• Reduced inflammation means better joint function • Better nutrient absorption supports spinal tissue repair • Improved circulation helps deliver omega-3s to your joints • Stress management techniques enhance nutritional benefits

TAKE ACTION FOR YOUR HEALTH TODAY

Optimising your omega intake can transform your health from the inside out. Combine this nutritional knowledge with chiropractic care for maximum benefits.

TRACKING YOUR OMEGA INTAKE:

□ Did I eat oily fish 2-3 times this week?

□ Did I include plant-based omega-3 today?

□ Do I need to consider supplementation?

□ Am I balancing omega-6 to omega-3 ratio?

Schedule a wellness consultation at Adam’s Back to create a comprehensive health plan that includes both nutrition and spinal health. Call 03-5986-5700 or visit us at 881 Point Nepean Road in Rosebud. Book online at adamsback.com.au

---

Education purposes only. Please consult your chiropractor for personal recommendations.