10 things you should know about omega-3s

10 reasons to eat omega-3s

From boosting your brain health to improving longevity, Nature’s Own dietitian Kate Save gives us 10 reasons why omega-3s are your body’s best friend

1. They’re essential nutrients that can’t be made in the body
The human body requires omega-3s for growth, development and healthy ageing. Essential fatty acids (omega-3s and omega-6s) can’t be made by the body so they must be consumed via diet or supplementation. Similar to essential amino-acids (protein), omega-3s and omega-6s should be consumed regularly for good health.

2. There are two kinds: marine and plant-based
Marine-based omega-3s contain EPA and DHA (long chain fatty acids), compared to plant based omega-3s, which contain ALA (short chain fatty acids). Research suggests ALA doesn't provide the same benefits as marine sources. Only small amounts of these short chain fatty acids in plant-based omega-3s (such as flaxseed and chia seed oil, canola oil, walnuts, soybeans, linseeds, chia and hemp seeds) can be synthesised in the body into long chain fatty acids. To boost your intake of long chain fatty acids, opt for foods such as marine based omega-3s. The best sources? Atlantic salmon, mackarel, blue eye trevalla, as well as variable amounts in canned tuna.

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3. They can feed your brain
DHA is an indispensable component of cell membranes and can be found in large quantities in brain cells. An adequate intake of DHA in healthy adults may therefore help to maintain healthy mood, brain and cognitive function, and reduce joint inflammation.

4. Not all omega-3s are created equal
Various omega-3 marine sources may offer different health benefits. Marine-sourced microalgae offers one of the highest levels of DHA for healthy ageing and may also maintain cognitive function. Research suggests that krill oil can reduce joint problems, while fish oil is recommended for normal brain and visual function and to promote overall health and wellbeing. Consult your GP or pharmacist for tailored advice regarding which omega-3s you should be consuming for optimum health.

5. Choose omega-3 fortified foods as an alternative
For those who dislike fish there are a number of everyday foods which are fortified with omega-3s, including eggs, milk, yoghurt, orange juice, bread, cereals and infant formula.

More: The facts on fish oil

6. Omega-3s boost longevity
Ageing occurs as the body weakens due to a build-up of cell damage and the breakdown in the body’s natural repair processes. These stressful processes are a key component of telomeres (your body’s DNA). Shortening of these telomeres are correlated to lifestyle and poor dietary habits. Omega-3s play a key role in anti-inflammatory processes. Try upping your intake of plant-based foods (fruit, vegetables and legumes), olives and olive oil, nuts, cereals and more omega-3s from marine sources. In addition to consuming more of these foods, less meat intake may also help protect the physical integrity of the DNA.

7. Consider your omega-3 to omega-6 ratio
Having the right balance can improve overall health and wellbeing and lead to a longer life-expectancy. Research suggests that the Mediterranean and Japanese dietary patterns contained a higher intake of omega-3s - fish, olive oil, soybean oil and canola oil, vegetables - compared to a Western diet.

8. Omega-3s can help you keep your weight in check
Studies have shown that body mass index (BMI) and waist circumference are lower in populations who consume greater amounts of Omega-3s. Why? The nutrients plays a role in curbing inflammatory processes at the cellular level which is often associated with weight gain and joint inflammation.

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9. How to get enough
Official guidelines recommend women consume 430mg/day of omega-3 (DHA and EPA combined). To meet this recommendation, consume a minimum of three serves of 150g of oily fish per week and look for varieties that contain a minimum of 10% fat, such as Atlantic and Australian salmon, canned sardines and some varieties of canned tuna. Consider replacing foods high in saturated fats such as butter, cream and sausages with olive oil, canola-based spreads, lean chicken and seafood which contain poly and monounsaturated fats.

10. Omega-3s are important from womb to tomb
Omega-3s are essential for healthy foetal development, particularly for the brain and retina during pregnancy, early childhood development, during breastfeeding and even into later childhood. Omega-3s are also essential for healthy ageing, more specifically, the long chain fatty acid DHA has been shown to help maintain brain health, including cognitive function and memory.

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