Essential fats your body can’t live without

Essential fats are fatty acids your body can’t produce on its own, so you must get them from food. The main types are omega-3 and omega-6 fatty acids.

Omega-3s, especially EPA and DHA, are vital for brain function, mood and hormone balance. DHA is a building block of brain and nerve cells, while EPA reduces inflammation and supports heart and joint health. Omega-6s are also essential, but most Western diets are far too high in omega-6 and too low in omega-3, driving inflammation, hormone disruption and brain fog.

Sources of healthy fats:

• Fatty fish* (salmon, sardines, mackerel) – rich in EPA and DHA
• Algae oil supplements – plant-based DHA/EPA
• Chia seeds, flaxseeds, walnuts
• Seaweed
• Avocados, nuts, seeds, nut butters
• Cold-pressed olive oil
• Organic eggs

* Wild fish often contains pollutants like mercury and microplastics, while farmed salmon can have lower omega-3s and exposure to antibiotics and pesticides. Smaller, sustainable wild fish such as sardines or mackerel are safer choices.

Fats that sabotage your health:

Trans fats are formed when liquid vegetable oils are hydrogenated to improve shelf life and are found in processed snacks, baked goods, fried foods and margarine. They increase inflammation and raise the risk of heart disease and metabolic issues.

Refined seed oils like sunflower, corn and rapeseed oils can oxidise when heated, damaging cells and promoting inflammation.

Low-fat or fat-free products are often loaded with sugar, artificial sweeteners and additives to replace removed fat. They can spike blood sugar and put extra stress on the liver.

Why your hormones need healthy fats

Hormones are made from fat and cholesterol, so if you’re on a low-fat or fat-phobic diet, your body may struggle to make enough of them.

Essential fats help:

• Support the production of oestrogen, progesterone and testosterone
• Regulate your menstrual cycle and ovulation
• Balance mood-related neurotransmitters like serotonin and dopamine
• Reduce PMS symptoms, perimenopausal shifts and inflammation-driven conditions

Without enough healthy fat, many women experience worsened hormonal symptoms, low libido, fatigue and mood swings.

Fats and the brain: why it matters

The human brain is nearly 60% fat, and omega-3 fatty acids, especially DHA, are essential building blocks of brain tissue. Adequate intake during pregnancy, early childhood and adolescence is crucial for healthy brain development, emotional regulation, and mental clarity.

Low omega-3 intake has been linked to:

• Brain fog and poor focus
• Learning and memory challenges
• Low mood and depression
• Anxiety and irritability

Diet is one of the most powerful tools for supporting cognitive health, not just in early life, but throughout your entire lifespan.

Other signs you may be low in omega-3

• Dry, flaky skin or hair, brittle nails or bumps on the backs of arms/thighs as omega-3s help maintain moisture and nourish follicles.
• Joint pain or stiffness can arise when anti-inflammatory omega-3s are lacking.
• Frequent colds or infections may signal low omega-3 intake, which is important for immune function.
• Eye dryness or discomfort can occur, since DHA supports tear production and retinal health.
• Fatigue, low stamina or slow wound healing can result from inadequate omega-3s, which are essential for cell energy and tissue repair.