Nourishing Fats: Understanding Omega Oils & Functional Fats
Healthy fats are essential — and are already found in some of your favorite foods! Omega fats and functional oils help fuel your body, support nutrient absorption and overall wellness, while also helping maintain healthy hair, skin, nails and cholesterol levels. Wondering how it all works? Well, we have the answers!
Essential Fatty Acids: Omega‑3 & Omega‑6
Your body can create most of the fats it needs — but omega‑3 (ALA) and omega‑6 (LA) are the exceptions. You have to get them from food, where they help build healthy cells while supporting metabolism and inflammatory balance.
H2: Omega‑3 Fats
The most active forms of omega‑3 are EPA and DHA. These are the ones your body actually uses — supporting your brain, heart and eyes. Most guidance suggests 250–500 mg per day for healthy adults, with higher needs during pregnancy and as you age.
How Omega-3s Support a Healthy Body
Heart Health
EPA and DHA, when consumed in moderation, can help support healthy triglyceride levels and overall heart health as part of a balanced diet.
Brain & Cognitive Health
DHA is a major building block of the brain, helping support cognitive function and development at every stage of life.
Eye Health
DHA plays an important role in the retina, helping maintain healthy eye structure and function over time.
Skin Health
Essential fats support your skin barrier and hydration, helping your skin stay healthy and moisturized from the inside out.
Sources of Omega‑3
Seafood
One of the most popular ways to get your omega-3s is through seafood. Fatty fish such as salmon, sardines, anchovies and mackerel provide concentrated amounts of EPA and DHA. In fact, Salmon is one of the richest natural sources of omega-3s, offering over 1,000 mg per 3‑ounce serving!
Seeds
There’s also a plant-based form of omega-3s, commonly known as ALA. This can be found in seeds you’re probably already adding to your smoothies, like:
Flax Seeds
- One of the richest plant sources of ALA
- Also provide fiber and antioxidants
- Best absorbed when ground
Chia Seeds
- Highly concentrated source of ALA
- Naturally rich in fiber and minerals
- Easily added to cereals, smoothies and puddings
Hemp Seeds
- Provide both ALA (omega‑3) and LA (omega‑6)
- Offer a naturally balanced fatty acid profile
- Also contribute plant‑based protein and micronutrients
Your body can convert ALA into EPA, but not much into DHA — and results can vary. So, while seeds are a solid source of omega‑3s, they don’t fully replace DHA. Luckily, there are other plant-based ways to get it!
Algae‑Based DHA & EPA
Algae are the original source of omega‑3s in the marine food chain (fish get their DHA and EPA by eating them). Algae are also a vegan source of omega‑3s, without concerns like mercury and other ocean contaminants, and are often used in place of fish oil for vegan and vegetarian diets.
Omega‑6 Fats
Omega‑6 fatty acids are essential and abundant in modern diets. They are found in things you probably already have in your kitchen, like:
- Meats and poultry
- Nuts, seeds, grains and legumes
- Vegetable oils such as soybean, corn and cottonseed
Supplement‑based omega‑6 sources include:
- Evening primrose oil
- Black currant oil
- Borage oil
We need omega‑6 fats — but most of us already get plenty thanks to our diets. That’s why many nutritionists focus on balancing them with more omega‑3s.
Other Functional Fats
Black Seed Oil (Nigella sativa)
Black seed oil isn’t an omega‑3 source, but it’s often grouped with functional oils. It provides omega‑6 and omega‑9 fats, plus naturally occurring compounds like thymoquinone, and is usually used in small amounts as part of a broader routine.
MCT Oil
MCT oil works differently than omega fats. Made from C8 and C10 fatty acids, it’s quickly absorbed and used as a fast, efficient energy source. That said, it doesn’t provide essential fats like omega‑3 or omega‑6, so it’s not a replacement. Coconut oil contains some MCTs, but it’s not a source of omega‑3s.
