What are omega-3 fats and why are they good for you?
Salmon is a great source of omega-3 fatty acids
There is a lot of fuss about omega-3 fats at the minute, but what are they? and why are they so good for you? We take a look…
What are omega-3 fats?
Omega-3 fatty acids are a type of fat – but not the type that’s bad for you. Fat is divided into 3 categories: saturated, monounsaturated and polyunsaturated. There are 2 types of polyunsaturated fat: Omega-3 and omega-6. Both omega-3 and omega-6 are essential fatty acids (or EFAs).
In the typical UK diet, we get plenty of omega-6 but not enough omega-3. Our bodies cannot naturally produce these fats, therefore there is much talk about the need to up the intake of these omega-3 fats.
There are several types of omega-3 fatty acids and recent scientific studies have suggested that we need to up our in-take of long-chain omega-3s, in particular eicosapentaenoic acid and docosahexaenoic acid, or more simply EPA and DHA.
Follow so far? Good – onto what they actually do and why scientists reckon we should be eating more.
What do omega-3 fatty acids do?
There has been many studies into omega-3 and what benefits these wonderful fats do. Let’s have a look.
Researchers at Utrecht and Maastricht Universities in Holland tracked just over 1600 people aged 45 to 70 over a period of 6 years. The results? Those that ate fish regularly scored higher on tests for memory, psychomotor speed, cognitive flexibility and overall cognition. They weren’t done at that – the researchers went on to find that the consumption of omega-3 fatty acids found in oily fish (EPA and DHA) contributed to better brain function. In short, eating fish may improve your brain function later in life.
Other research has concluded that the consumption of these omega-3 fatty acids decreases your chances of getting Alzheimer’s disease and dementia as the omega-3 fatty acids help keep your brain healthy – they contain essential materials for building new cells in the brain.
Countries that consume a high proportion of fish (and therefore a high proportion of omega-3) like Japan, have much lower depression rates than countries that have a lower intake of fish, like New Zealand. An average Japanese person consumes 150 lbs of seafood a year compared to that of 40 lbs per year for the average kiwi. New Zeland has a 60% higher depression rate than Japan. Other countries around the world follow similar patterns when comparing their seafood intake to depression rates.
Several research projects including ones in China, Israel and at Harvard University have all seen results that indicate a high dosage of omega-3 for those with Bipolar disorder actually increase the amount of time a person can stay in remission.
Fresh tuna steaks are a better source of omega-3 than canned
We’re not done yet – getting omega-3 in your diet when you are pregnant also aids develop the brain of your baby and feeding your little ones these omega-3 fats is especially useful in the first 2 years of their life as it once again aids development of the brain. It’s EPA and DHA that contain important elements that make up cell membranes in the brain and the nervous system. Interestingly, depression after birth is 50 times higher in countries with low seafood consumption than it is, in countries with high seafood consumption.
Anything else? You mean other than improving brain power later in life, decreasing depression, helping those with Bipolar disease stay positive, helping development of yet-to-be born and new-born babies and decreasing post-natal depression for mothers? Well… yes actually there is more! Omega-3 also is reported to help circulatory problems such as varicose veins, combat the risk of stroke, decrease the chances of heart attack and disease, decrease the chances of several types of cancer (breat, colon and prostate to name a few), improve your immune system and act as an anti-inflammatory.
The UK Government has considered giving fish oil supplements out in schools in order to improve results – but, the Food Standards Agency (FSA) said that there was insufficient evidence that fish oil actually improved brain function so plans were scrapped. The thing to keep in mind here is that the UK Government would have to be 100% certain that it worked before giving out supplements to every single child in the country and, obtaining these oils natually through the consumption of fish rather than supplements is better anyway. Not forgetting the fact that most children have a junk food diet and giving them supplements for the healthy stuff in a way, condones the junk food generation.
What’s the recommended amount of omega-3?
The European Food Safety Authority suggests you take 2-3 grams (200-300 mg) per day. The American Heart Association thinks about 5 grams (500 mg) a day is more suitable. Other associations will give you varying figures that are all quite close to each other.
My advice would be to ensure your eating at least 2 portions of fresh fish per week as well as going for canned fish at lunchtime once a week. Alternate the fish you eat and you won’t get bored.
Flax seeds are another great source of omega-3 fatty acids
What foods contain omega-3?
The best source of omega-3 is oily fish – without question or doubt. Other food sources include: flax seeds, broccoli, walnuts, kidney beans, soybeans, navy beans, strawberries and tofu.
You will see the shelves of shops stacked with products that are promising “Added omega-3″ and “A good source of omega-3″ and these foods range from bread to juice. However, companies that produce foods enriched with omega-3 are (for the most part) artificially enhancing them with fish oil. However, to get your recommended daily allowance from these omega-3 enriched foods, you might find yourself having to eat 60 cans of baked beans or 70 slices of bread a week to get your recommended intake.
Get your omega-3 from oily fish – it’s more natural and guarantees to get you your recommended intake. The Food Standards Agency (FSA) recommends 2 portions of oily fish a week for women who may potentially have a baby or are pregnany and 4 portions of oily fish for women who do not want children in the future and for men. Why the limit? There is some concern over the amount of pollutants that are in the waters these fish come from, they have no immediate effect or long-term proven effect – but to safeguard against possible danger in the future if these pollutants build up, the FSA recommend a limit.
Try to include at last 2 portions of fresh fish a week in your diet, canned fish can lose some of the important goodness – especially those in oils as the omega-3 oils drain away with the sunflower oil (or whatever oil) the fish is stored in. For you veggies out there – go for Flax seeds (or linseed oil), it’s the next best thing to oily fish.
Is omega-3 important for my workout plan?
Eating a healthy diet is important for any workout or diet plan – therefore omega-3 is essential to every workout plan. However, omega-3 fats help in re-building muscles and blocks the breakdown in the first place meaning your muscles will need less time to recover. Omega-3 also helps in the production of insulin which carries essential nutrients to your muscles for re-building. All round good health also encourages your body to function and perform better.
As fish is naturally high in omega-3 and also high in protein, those on workout plans should up their intake of oily fish to 3 or 4 times a week.
Summary
The moral of this story? Eat more fish – it fights off disease, makes your brain work better and improves all round general health.
Salmon is a great source of omega-3 fatty acids
There is a lot of fuss about omega-3 fats at the minute, but what are they? and why are they so good for you? We take a look…
What are omega-3 fats?
Omega-3 fatty acids are a type of fat – but not the type that’s bad for you. Fat is divided into 3 categories: saturated, monounsaturated and polyunsaturated. There are 2 types of polyunsaturated fat: Omega-3 and omega-6. Both omega-3 and omega-6 are essential fatty acids (or EFAs).
In the typical UK diet, we get plenty of omega-6 but not enough omega-3. Our bodies cannot naturally produce these fats, therefore there is much talk about the need to up the intake of these omega-3 fats.
There are several types of omega-3 fatty acids and recent scientific studies have suggested that we need to up our in-take of long-chain omega-3s, in particular eicosapentaenoic acid and docosahexaenoic acid, or more simply EPA and DHA.
Follow so far? Good – onto what they actually do and why scientists reckon we should be eating more.
What do omega-3 fatty acids do?
There has been many studies into omega-3 and what benefits these wonderful fats do. Let’s have a look.
Researchers at Utrecht and Maastricht Universities in Holland tracked just over 1600 people aged 45 to 70 over a period of 6 years. The results? Those that ate fish regularly scored higher on tests for memory, psychomotor speed, cognitive flexibility and overall cognition. They weren’t done at that – the researchers went on to find that the consumption of omega-3 fatty acids found in oily fish (EPA and DHA) contributed to better brain function. In short, eating fish may improve your brain function later in life.
Other research has concluded that the consumption of these omega-3 fatty acids decreases your chances of getting Alzheimer’s disease and dementia as the omega-3 fatty acids help keep your brain healthy – they contain essential materials for building new cells in the brain.
Countries that consume a high proportion of fish (and therefore a high proportion of omega-3) like Japan, have much lower depression rates than countries that have a lower intake of fish, like New Zealand. An average Japanese person consumes 150 lbs of seafood a year compared to that of 40 lbs per year for the average kiwi. New Zeland has a 60% higher depression rate than Japan. Other countries around the world follow similar patterns when comparing their seafood intake to depression rates.
Several research projects including ones in China, Israel and at Harvard University have all seen results that indicate a high dosage of omega-3 for those with Bipolar disorder actually increase the amount of time a person can stay in remission.
Fresh tuna steaks are a better source of omega-3 than canned
We’re not done yet – getting omega-3 in your diet when you are pregnant also aids develop the brain of your baby and feeding your little ones these omega-3 fats is especially useful in the first 2 years of their life as it once again aids development of the brain. It’s EPA and DHA that contain important elements that make up cell membranes in the brain and the nervous system. Interestingly, depression after birth is 50 times higher in countries with low seafood consumption than it is, in countries with high seafood consumption.
Anything else? You mean other than improving brain power later in life, decreasing depression, helping those with Bipolar disease stay positive, helping development of yet-to-be born and new-born babies and decreasing post-natal depression for mothers? Well… yes actually there is more! Omega-3 also is reported to help circulatory problems such as varicose veins, combat the risk of stroke, decrease the chances of heart attack and disease, decrease the chances of several types of cancer (breat, colon and prostate to name a few), improve your immune system and act as an anti-inflammatory.
What’s the recommended amount of omega-3?
The European Food Safety Authority suggests you take 2-3 grams (200-300 mg) per day. The American Heart Association thinks about 5 grams (500 mg) a day is more suitable. Other associations will give you varying figures that are all quite close to each other.
My advice would be to ensure your eating at least 2 portions of fresh fish per week as well as going for canned fish at lunchtime once a week. Alternate the fish you eat and you won’t get bored.
Flax seeds are another great source of omega-3 fatty acids
What foods contain omega-3?
The best source of omega-3 is oily fish – without question or doubt. Other food sources include: flax seeds, broccoli, walnuts, kidney beans, soybeans, navy beans, strawberries and tofu.
You will see the shelves of shops stacked with products that are promising “Added omega-3″ and “A good source of omega-3″ and these foods range from bread to juice. However, companies that produce foods enriched with omega-3 are (for the most part) artificially enhancing them with fish oil. However, to get your recommended daily allowance from these omega-3 enriched foods, you might find yourself having to eat 60 cans of baked beans or 70 slices of bread a week to get your recommended intake.
Get your omega-3 from oily fish – it’s more natural and guarantees to get you your recommended intake. The Food Standards Agency (FSA) recommends 2 portions of oily fish a week for women who may potentially have a baby or are pregnany and 4 portions of oily fish for women who do not want children in the future and for men. Why the limit? There is some concern over the amount of pollutants that are in the waters these fish come from, they have no immediate effect or long-term proven effect – but to safeguard against possible danger in the future if these pollutants build up, the FSA recommend a limit.
Try to include at last 2 portions of fresh fish a week in your diet, canned fish can lose some of the important goodness – especially those in oils as the omega-3 oils drain away with the sunflower oil (or whatever oil) the fish is stored in. For you veggies out there – go for Flax seeds (or linseed oil), it’s the next best thing to oily fish.
Is omega-3 important for my workout plan?
Eating a healthy diet is important for any workout or diet plan – therefore omega-3 is essential to every workout plan. However, omega-3 fats help in re-building muscles and blocks the breakdown in the first place meaning your muscles will need less time to recover. Omega-3 also helps in the production of insulin which carries essential nutrients to your muscles for re-building. All round good health also encourages your body to function and perform better.
As fish is naturally high in omega-3 and also high in protein, those on workout plans should up their intake of oily fish to 3 or 4 times a week.
Summary
The moral of this story? Eat more fish – it fights off disease, makes your brain work better and improves all round general health.
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