you’ve probably been there We are told to eat fish to get omega-3s, but did you know that salmon steak also contains omega-5s?
Omega 5?There is more omega? Yes, if you’ve never heard of it before, you’re not alone.
“Omega-5 fatty acids offer many of the same health benefits as omega-3 fatty acids, but because they are more difficult to obtain through food and diet, we tend not to hear about them as much,” says the McLean resident. says nutritionist Rima Kleiner. ,Virginia.
If you look closely, you might find omega-5 supplements in the vitamin aisle of your grocery store. Read on to learn about omega-5s, their health benefits, and supplement considerations.
What is Omega 5?
Like omega-3s, omega-5s are also fatty acids. “Omega-5s, also known as punicic acid, are long-chain polyunsaturated fatty acids found in certain seed oils, such as pomegranate,” says Michelle Ruthenstein, M.D., a preventive cardiology nutritionist based in New York City. says. Fatty acids help the body perform several functions, including influencing cell and tissue metabolism, regulating hormonal responses, and assisting with cognitive function.
Jenna Brown, RD; Victorem Performance Nutrition Brenham, Texas, and colleagues further describe this type of polyunsaturated fatty acid as a conjugated linolenic acid with three double bonds starting at the fifth position from the methyl (or omega) end of the fatty acid. .
What are the health benefits of omega-5?
So far, research on this nutrient has looked preliminary at its effects on inflammation and cancer prevention, but there are major caveats. Most studies have been done in mice, so it’s impossible to accurately estimate a definitive benefit for humans, Rosenstein said.
That said, early research results are promising that omega-5s have similar health benefits as omega-3s, including anti-inflammatory and antioxidant properties, Kleiner said. Health benefits of omega-5s include reducing inflammation that contributes to chronic diseases (such as heart disease, type 2 diabetes, and certain cancers), supporting brain and skin health, and improving HDL cholesterol and insulin sensitivity. there is. Again, the majority of these studies on diet-induced obesity and insulin resistance are animal studies.
Omega-5 has received attention for its therapeutic potential. They have recently been studied for their effectiveness. cognition Brain health, including use in the prevention of certain neurological diseases.
“Neurodegenerative diseases affect millions of people worldwide. The antioxidant and anti-inflammatory properties of punicic acid are being studied for the prevention and treatment of neurodegenerative diseases, but treatment “There are challenges to overcome before it can be used for any purpose, including the body’s slow ability to absorb and use it,” Brown said. Say.
What are the food sources of omega-5?
The reason you don’t hear much about omega-5 fatty acids is because they are harder to get from your diet than omega-3 fatty acids. “Omega-3s can be obtained from several foods, especially fatty fish such as salmon, tuna, and sardines, shellfish such as lobster, scallops, and oysters, and plant foods such as walnuts and flaxseed,” Kleiner says. .
However, only a few foods are known to contain omega-5 fatty acids. They include:
- salmon
- coconut oil
- Pomegranate and pomegranate seed oil
However, you probably don’t need to be obsessed with getting a certain amount of omega-3s, omega-5s, and omega-6s in your diet, says Kleiner. Strive to maintain a balanced and healthy diet, eating foods of all colors of the rainbow.
“It’s important to understand that polyunsaturated fats such as omega-3 and omega-5 are essential and offer many health benefits, but be careful not to focus too much on consuming any one nutrient. Please,” says Kleiner. Instead, we encourage you to focus on consuming a variety of nutritious foods rich in protein, fiber, and heart-healthy fats.
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Should I take omega-5 supplements?
Not surprisingly, omega-5 supplements are usually made from pomegranate seed oil. The word “pomegranate” is even part of the product title. “Omega-5 supplements are often combined with polyphenol extracts from pomegranates and other blends,” says Brown.
Since the health benefits of omega-5 are unproven, you can probably save money on these products. If you’re interested in trying it out, be sure to consult your doctor or nutritionist before taking any new supplements. ““The optimal dosage for health benefits has not been established, and further research is needed to determine safety and efficacy,” Brown said.
What are the risks of taking omega-5 supplements?
As a reminder, “preliminary findings have been found in rats and mice, not in human trials, so recommend omega-5 supplements with caution,” says Rosenstein. he says. Therefore, there is still no definitive knowledge of its effects, and it may pose potential harm, especially for people with certain medical conditions or taking certain medications.
Bottom line: Don’t buy pomegranate oil supplements and save your cash until science says otherwise.
