Omega-3 Fats: The What, The Why and The How
You may have all heard about omega-3 fats being very important for your health, but what exactly are they and why are they so important? Here, we will answer these questions and we will take a look at what the best dietary sources of omega-3s are and if/when supplementation should be considered.
What are omega-3 fats?
Omega-3 fatty acids are a group of “healthy fats” that are needed for optimal physical and cognitive health. What makes them special is that they are essential, meaning that your body can’t produce them, therefore you need to get them from food (1).
There are three main omega-3 fatty acids (2):
α-linolenic acid (ALA)
eicosapentaenoic acid (EPA)
docosahexaenoic acid (DHA)
ALA is a precursor of EPA and DHA, meaning that your bodies can use ALA to make EPA and DHA. However, this mechanism is not really efficient. In fact, research has shown that only ~2-10% of the ALA we consume is converted to EPA and DHA (2). So you need to include foods in your diet that will provide you with all the essential fatty acids.
Health Benefits
When it comes to health benefits, omega-3 fats are just spectacular!
Heart health first!
Generally, your risk of developing CVD is increased if you experience any of the following conditions:
High blood pressure
High levels of triglycerides in your blood
Imbalanced ratio of HDL:LDL in your blood, also known as “good cholesterol” and “bad cholesterol” respectively
Triglycerides and cholesterol are both fats that are found in the human body. Although they are similar, they have different roles in the body. The main thing to remember here is that triglycerides and cholesterol levels can be highly influenced by our diet, and excessive intake of highly processed foods (such as ready meats and baked goods) can lead to the development of CVDs (5).
The good news is that omega-3s have been found to help reduce triglycerides levels, to improve the overall lipid profile and ultimately to reduce the risk of death caused by CVD (6).
If you would like further information about heart health including the benefits of omega- 3 fats, please visit the cholesterol charity Heart Health UK.
…and the rest
As previously mentioned, omega-3 fats have a vast range of health benefits.Here is a list of further beneficial effects all backed up by scientific evidence (7,8,9):
Support infant development
Help maintain good cognitive function in adults
Promote eye health
Improve symptoms associated with IBS (Irritable Bowel Syndrome)
Promote joint health and help with arthritis symptoms
Support skin health
Reduce the incidence and severity of depression and anxiety
Food Sources
Omega-3 fats can be found in a variety of foods: EPA and DHA are found in fish and seafood, whereas ALA is mainly found in nuts and plant based oils (1).
Here is a list of foods high in omega-3 fatty acids (10):
Mackerel
Salmon
Herring
Tuna
Sardines
…also some vegetarian sources of omega-3 fatty acids:
Seaweed and algae
Flaxseeds
Chia seeds
Walnuts
Soybean oil
Time for some tips!
If you want to increase your omega-3 fats then try out some of these tips:
Aim for 2 portions of fish per week, of which one should be oily fish (salmon, herring, sardines). One portion is about 140g.
Add flaxseeds, chia seeds and walnuts to your porridge and cereals
Sprinkle some pumpkin seeds on your toast
Replace crisps and cookies with mixed nuts
Consider using products derived from soy such as milk, tofu and soy (edamame) beans
Supplementation
For most people, eating a balanced diet will give you enough of all the essential omega-3 fatty acids to meet your body's needs (10).
Is your diet lacking many of the foods listed above? If you are unable to increase these foods in your diet, you could consider taking a supplement. Just remember, it is always best to seek advice from a dietitian or a healthcare professional when it comes to dietary advice and supplementation.
Which supplement? If you are considering taking a supplement, fish oil capsules (usually cod liver) are typically the first & the most readily available option.
Are you vegan? Not a problem. Seaweed omega-3 capsules are also available on the market.
Are you pregnant? Cod liver oils are generally not recommended due to the Vitamin A which can cause harm to your unborn baby in high doses. So choose a supplement without cod liver oil.
…Long story short…
Omega-3 fats are a group of “healthy fats” that have many incredible health benefits for humans. They are anti-inflammatory, they decrease the risk of developing cardiovascular diseases, keep brains sharp and joints strong and they can help manage anxiety and depression.
The main dietary sources of omega-3 fats are fish and seafood. However there are many plant-based sources such as soy, nuts and seeds that provide the omega-3’s you need!
Incorporating some of the practical tips provided in this blog will help you get the necessary amounts of omega-3 fats, but over the counter supplements are available in case you need them.
If you need an omega-3 rich recipe inspiration then check out this super tasty & quick to prepare recipe Coconut Lime Salmon.
Read more about the relationship between omega 3 fats and PCOS in this blog post.
Omega 3 supplements are just one of the supplements that you may want to include in your diet. You can read more about some of the other common supplements in PCOS on the blog.