Both omega-6s and omega-3s play crucial roles throughout our body including: growth and development, brain function, skin health, hair growth, metabolism, reproductive system health and cell membrane integrity.
Omega-3s are polyunsaturated fatty acids that are essential nutrients for health and development. They are not synthesized by the human body and therefore we must obtain them from diet or supplements. Most of us are lacking in Omega—3's and should consider looking into it for our overall health.
Research indicates that the two most beneficial omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Although EPA and DHA naturally occur together and work together in the body, studies show that each fatty acid has unique benefits. EPA supports the heart, immune system, and inflammatory response. DHA supports the brain, eyes, and central nervous system which is why it is uniquely important for women and pregnancy.
Adequate intake of Omega 3 fats is essential to maintaining the balanced production of the hormone-like substances called prostaglandins. They help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract and the production of other hormones.
Women who were on very low calorie diet or / and preparing for a competition can sometimes avoid fats as they are trying to minimize body fat % but healthy fats (Omega-3's) are very important during the fat burning process as they are a usable form of energy, and it's required even during dieting because it can help burn more fat.
Remember that Omega 3 fatty acids help with brain function, joint lubrication, skin health, and fat loss. As long as you balance your calories and keep an eye on them, fats can be your biggest friend in your goals to a healthier and better looking you!
I always make sure I have sufficient intake of Omega 3 fish oils and also good fats from foods such as avocado, flax seeds, eggs, salmon, tuna and almonds. If you are not having any or enough of these Omega 3 foods, I strongly recommend Omega 3 fish oils for overall health of your body!
To reduce the risk of heart disease, the Heart Foundation recommends we consume about 500 milligrams of omega-3 every day, which can be achieved by eating two to three serves (150gm) of oily fish every week and supplementing your intake with fish oil and omega-3 enriched foods!