Omega-3 fatty acids are recognised as dietary essentials for healthy hearts and healthy minds.
They play a crucial role in memory and brain performance, as well as in normal infant and child growth and development.
There is strong evidence for omega-3 supporting the health of your heart and blood vessels. Research also suggests possible benefits in arthritis and other inflammatory conditions, menstrual pain and symptoms of age-related dementia, and there are promising signs in helping depression.
Essential fatty acids such as omega-3 were once called vitamin F, along with omega-6 and omega-9. They are a family of “healthy” (unsaturated) fats, but with different functions.
Fish, flaxseed and walnut oils are the most concentrated sources of omega-3. The two most beneficial types of omega-3 – eicosapentaenoic acid and docosahexaenoic acid, or EPA and DHA – are concentrated in very oily coldwater fish such as salmon, sardines, tuna, kahawai, trevally and herrings.
A third type – alpha-linolenic acid, or ALA – is found in plant oils such as flaxseed, canola, soybean, pumpkin seeds and walnut. But ALA is less beneficial as it needs to be converted by the body into EPA and DHA.
The body cannot produce its own omega-3, so it has to come from our diet or supplements. While food sources are always better for good nutrition than supplements, EPA and DHA fish oil capsules are excellent alternatives.
Adults are recommended 500 milligrams of omega-3 fish oil a day – two to three 150 gram portions of oily fish every week. Supplementing some or all of this with fish oil capsules and omega-3 enriched food and drinks may be more practical.
The Heart Foundation of New Zealand says that anyone at risk of, or who has had heart disease or stroke, is increasing that risk “if you do not eat oily fish, include fish oil capsules, linseeds [flaxseeds], walnuts, wheatgerm or canola oil”.
You can obtain around 2 grams of omega-3 a day by eating two slices of soy linseed bread spread with a canola-based margarine, 30 grams of walnuts or a variety of plant-based omega-3 foods.
Children up to about the age of 14 easily get their recommended omega-3s from one small piece, around 100 grams of fish, plus two small cans of sandwich tuna a week.
Fish oil capsules should not be given to children unless advised by a GP. Omega-3 is included in some infant formulas.
Make sure your GP checks any dietary supplements, particularly if you are taking prescription medicines or are pregnant or breastfeeding, have specific health conditions such as diabetes, a blood disorder or take blood thinners, including aspirin.
Side effects of omega-3 are few unless you take more than the stated dose or are allergic to fish. Cod liver oil is different in that it also contains vitamin A, which is harmful in excess.
| DIY: OIL YOUR WHEELS |
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1 Try a tuna baked potato or sandwich for lunch twice a week.
2 Go for tinned fish in spring water; it has less added oil and salt than smoked or “in brine”. |
3 Look for higher levels of EPA and DHA on fish tins or supplements for more omega-3s.
4 Low fat or "lite" labels on canned fish may also mean lower omega-3s. |
For more info about fats in your diet, visit www.liveto100.co.nz
(Published in the Sunday News, 14 February 2010)
More everybody MYHEALTH columns from Barbara Docherty
Barbara Docherty is a registered nurse and clinical lecturer at the University of Auckland School of Nursing, and writer for the everybody.co.nz website. The opinions contained herein are those of the author and not necessarily those of the publisher or sponsor. Copyright UBM Medica (NZ) Ltd.
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