Dr. J. Renae Norton, Alternative to Inpatient Treatment. I am an eating disorder specialist in the areas of bulimia, anorexia, bulimarexia, binge eating disorder, BED, emotional eating disorder and obesity.
Whether you suffer from Anorexia, Bulimia, Binge Eating, Obesity, emotional eating, or have problems with weight management due to restricting or overeating, you need to know about what fats do in your body once and for all. In other words whether you are obese, underweight or a normal weight, if you are having problems regulating food intake in healthy ways, this series on fat is a must.
Omega-3, 5 & 6 fatty acids are poly-unsaturated fats while Omega-7 and Omega-9 fatty acids are mono-unsaturated fats. The name “Omega” indicates how far from the end of the molecule (i.e. the omega position is the last letter in the Greek alphabet) the first double bond occurs. In an Omega-3 fat it occurs on the third carbon atom from the end of the molecule, in an Omega-5 it occurs 5 from the end of the molecule and so on.
Below is an infographic we’ve created that summarizes some of the information we’ve posted about fatty acids. We strongly encourage you to read all the articles that we’ve posted about Omega Fatty Acids.
Click here to view a larger version of this infographic.
Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.
Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.
“Making informed nutrition and fitness-related decisions can be somewhat overwhelming for those in therapy for eating disorders (anorexia, bulimia, bulimarexia, binge eating disorder) and obesity. To this end, I’ve compiled a set of handouts to provide handy reference guides to both my readers and clients. You can view all my Nutrition and Fitness Handouts here. Be sure to check back frequently, as I am always adding new handouts to my list!”
Omega Fatty Acids can be categorized as either Monounsaturated Fats or Polyunsaturated Fats. Omega-7 Fatty Acids and Omega-9 Fatty Acids are Monounsaturated, while Omega-3, Omega-5 and Omega-6 Fatty Acids are Polyunsaturated.
Omega-3 and Omega-6 Essential Fatty Acids
Omega-3 Fatty Acids are considered to be an Essential Fatty Acid; our bodies need them to function, but are not capable of self-producing. As a result, we need to obtain Omega-3 Fatty Acids from dietary sources. In addition to supporting the heart, brain and eyes, studies show that Omega-3s have a positive impact on:
High Blood Pressure
The most common Omega-3s are α-Linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). Some good food sources of Omega-3s include:
cod liver oil
nuts (walnuts, almonds, pistachios)
dark leafy greens
tuna and wild salmon
Like Omega-3 Fatty Acids, Omega-6 Fatty Acids are also an Essential Fatty Acid. Omega-6s improve hair and skin health. Additionally, studies show that Omega-6s are associated with:
regulating pressure in the blood vessels, joints and eyes
transporting oxygen from red blood cells to tissues
managing proper kidney function
dilating or constricting blood vessels
regulating muscles and reflexes
positive effect on diabetes, arthritis and skin disorders
The most common Omega-6 is Linoleic acid (LA). LA accounts for 85-90% of dietary sources of Omega-6. Some good food sources of Omega-6s include:
Omega-5, Omega-7, and Omega-9 – Non-Essential Fatty Acids
Omega-5, 7 and 9 Fatty Acids are Non-Essential Fatty Acids; our bodies need them to function but can produce them without receiving them directly from food. The majority of people get enough of these Omegas from dietary sources, so the need for supplementation is rare. As with all supplements, if you think you aren’t getting enough of these Omegas, you should always consult with your physician before supplementing.
Omega-5 Fatty Acids are believed to have a positive effect on weight-related cardiovascular health and blood sugar balance. Omega-5s can potentially ease the symptoms of menopause due to it’s phytonutrient content. The most common Omega-5s are Punicic Acid (PA) and Myristoleic Acid (MA). Some food sources of Omega-5 include:
full-fat grassfed dairy
tropical oils (coconut and palm)
Studies show that Omega-7 Fatty Acids have a positive effect on healthy weight loss and bowel regularity. Due to the antioxidant and anti-aging properties, Omega-7s also play a rold in nourishing healthy cells, especially in the digestive tract. The most common Omega-7s are Vaccenic Acid (VA) and Palmitoleic Acid (PA). Common food sources are:
full-fat grassfed dairy
sea buckthorn berries
Omega-9 Fatty Acids are linked with healthy cardiovascular systems, healthy cholesterol levels, improved immune function and healthy blood sugar levels. The most common Omega-9s are Oleic Acid (OA), Eicosatrienoic acid (ETE), and Erucic acid (EA). Natural sources of Omega-9s include:
Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.