The truth about Omega-3

It seems nearly every article name checks the awesome fatty acid omega-3, but what is the truth about Omega-3 and why is it so good for us? We get up close and personal with this essential nutrient.

What is it?
Omega-3 fatty acids are a type of polyunsaturated fat that are vital for health. They are called ‘essential’ fats, meaning we can’t make them ourselves, so we have to consume them in our food. There are three types of omega-3 fats: alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

What’s so great about it?
Omega-3 fats are thought of as anti-inflammatory fats, so they help in conditions such as arthritis, heart disease, inflammatory bowel disease (ulcerative colitis and Crohn’s disease), auto-immune conditions, and depression, which all have an inflammatory basis. We also need omega-3 fats for normal bodyily functions such as blood clotting, brain function (hence the link to low levels of omega-3 and attention deficit hyperactivity disorder – ADHD), and all of our body cells. This is especially important during pregnancy as the growing baby uses omega-3 fats from the mother to build its brain and nervous system.

Where can you find it?
The best sources of ALA are found in flaxseed, walnuts or butternuts. Other green vegetables such as kale and Brussels sprouts also contain some ALA. Be a little careful with pre-ground flaxseed or flaxseed oil as it can go rancid very quickly when it’s exposed to the air.

Some ALA that we eat can actually be partially converted into EPA and DHA, although this pathway in the body isn’t very efficient and it shouldn’t be relied upon to get adequate EPA and DHA in the diet. Therefore it’s vital that we eat enough EPA and DHA and the best food sources of these omega-3 fats are oily fish and shellfish. I always use the acronym ‘SMASH’ to remember the oil fish – Salmon, Mackerel, Anchovies (don’t knock them until you’ve tried them in a Caesar salad dressing, or on top of roasted filled peppers!), sardines, and herring.

One thing to point out is that in our Western diet we tend not to get enough omega-3 fats and we eat a lot of omega-6 fats (another essential fat found in vegetable oils and meat). Both omega-3 and omega-6 fats are vital in the body but we need a more balanced ratio of these fats – some recent estimates suggest a Western diet gives more like a 20:1 ratio of omega-6 to omega-3 fats. For good health always try and get at least one portion of omega-3 fats in your diet daily, whether that is a piece of salmon, a handful of walnuts or a couple of large cups of kale. It’s also best to mix up the sources of omega-3 fats – so don’t stick to the same food daily! For a person who doesn’t eat fish, they should definitely consider a good quality omega-3 supplement.