Omega oils – how to get more

We all know by now that omega 3 & 6 oils are good for us and that we should be including them in our diet. I will share how I add more of these oils to my diet, but first, lets look at the benefits…

omega 3 & 6

  • They increase metabolic rate and energy levels, which means that we burn more calories.
  • Help to regulate hormonal imbalances.
  • Essential fats help our bodies remove excess water held in tissues, often the cause of extra weight in some overweight people.
  • They help reduce the risk of cancer.
  • Improve memory and learning ability.
  • Essential fats elevate mood and lift depression.
  • Can lower blood pressure.
  • Help with skin conditions, eczema and psoriasis.
  • Reduce joint inflammation.
  • Helps the liver and kidneys to detox.
  • Is a natural moisturiser for skin and hair.

Omega 3 & 6 can be found in flax seeds, pumpkin seeds, sunflower seeds, sesame seeds, chia seeds, mackerel, herring, tuna, sardines, salmon, evening primrose oil, starflower oil, hemp oil, safflower oil, avocado, eggs, anchovies, walnuts, peanuts and almonds.

You can easily increase your intake. I often take a flax seed oil supplement but I also boost my meals as below –

  • add sunflower and chia seeds to my breakfast cereal
  • add golden flax seeds to a fruit smoothie
  • sprinkle sesame seeds on scrambled eggs, stir-fried vegetables and salmon (often with some honey!)
  • toast (or lightly bake) pumpkin seeds and add to salads
  • several portions of fresh, oily fish each week
  • snack on cashew nuts

As you can see these fats really are good for us but if you have a medical condition or take medication, please check with your GP before using an omega supplement.

Most supermarkets now stock packets of seeds but I prefer to buy mine from one of the many ‘re-fill’ shops that are springing up around the country. These shops will allow you refill your own bags and containers, saving on food and packaging waste so they are great for the environment. 

jackie barber


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