The must-have fat that’s good for you

WHY WE ALL NEED MORE OMEGA-3 FATS

Not all fats are bad. In fact, says dietitian Juliette Kellow, we’re falling seriously short of one type: omega-3s. Here’s why they’re vital to our health and wellbeing.

Omega-3 fats are essential for every cell in our body and are particularly important for the health of our head and heart. Yet most of us should be eating more. Among other things, they provide the building blocks for hormones that regulate blood clotting, the contraction and relaxation of the artery walls, and control inflammation. Omega-3s are polyunsaturated fats found in oily fish such as mackerel, salmon, pilchards, sardines, trout, kippers, herring and fresh tuna, as well as plant foods such as flaxseed, rapeseed oil, walnuts and green leafy vegetables.

 

THE DIFFERENT TYPES

 

Plant food contain short-chain omega-3s (ALA or alpha-linolenic acid). Oily fish, however, are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the ‘ready-made’ long-chain omega-3 fats that are thought to be most beneficial to our health. Although our bodies can make EPA and DHA from ALA, this conversion isn’t very efficient and only small amounts of EPA and DHA are formed.

 

You need more of these fats because they’re…

 

good for your HEART

 

“In studies, there’s a recurring link between omega-3 status and a reduced risk of coronary heart disease.” says dietitian Dr. Carrie Ruxton, spokesperson for the Health Supplements Information Service (HSIS).

 

It’s been proved that EPA and DHA have a role to play in helping to keep the heart working normally. In particular, these fats help to maintain healthy levels of triglycerides (a type of fat) in the blood – important because when these are raised so, too, is our risk of heart disease.

 

Omega-3 fats also help to keep our blood pressure under control, which is one of the main risk factors for stroke. Other research shows they help the heart stay healthy by:

 

  • keeping the blood thin, which reduces the risk of potentially dangerous blood clots, and reducing inflammation in patients with cardiovascular disease.
  • reducing the risk of an irregular heart rhythm
  • increasing levels of protective HDL cholesterol, while reducing dangerous LDL cholesterol
  • slowing the formation of arterial plaques, which result in hardening of the arteries and an increased risk of coronary heart disease.

 

good for your EYES

 

DHA is important for our eyesight, too. This is especially important in the diets of pregnant and breastfeeding women as it plays a role in babies’ eye development.

 

“Last year we heard about an important benefit for office workers,” says nutritionist Dr. Emma Derbyshire of HSIS. “A study of 478 computer users suffering from dry eye syndrome found that omega-3 supplementation alleviated symptoms, slowed tear evaporation and made the tear film, which protects the eye, more effective.”

 

good for your BRAIN

 

Received wisdom that fish is good for the brain seems to be grounded in science, as studies prove DHA is vital for normal brain function.

 

“40% of the fats found in the membranes of our brain cells are made up of DHA, while EPA is thought to support messaging between brain cells and vascular health,” adds Dr. Ruxton. “Both DHA and EPA are also known to influence membrane receptor function.”

 

DHA also has an important role in helping a baby’s brain develop – another reason pregnant and breastfeeding women should get enough. It’s  not just for babies who benefit, either. A US study of 7 to 9-year-olds found a a direct association between higher performance in cognitive tests.

 

Studies have also found an association with cognitive decline and dementia when omega-3 status is poor.

 

“Recent research at the University of Oxford found having higher levels of omega-3 boosts the effect of B vitamins, which are known to help prevent brain atrophy, and slow mental decline,” says Dr. Derbyshire.

 

good for reducing DIABETES RISK

 

A long-term Finnish study of more than 2,000 men aged 42 to 60 found those with the highest blood concentrations of omega-3s had a 33% lower risk of developing type 2 diabetes. Another study of 47 overweight men in their 40’s found insulin response was 43% better in those with the highest levels of omega-3.

 

Research is in the early stages, but, says Dr. Ruxton, “There’s a powerful argument for increasing intakes in both young and old.”

 

SHOULD YOU TAKE A SUPPLEMENT ?

 

“Every year, more and more studies confirm the importance of omega-3s for long-term health,” says Dr. Ruxton. “There’s no doubt we’d all benefit from increasing our intakes, but data from the National Diet and Nutrition Survey confirm we continue to fall a long way short of the recommendations (see below). If eating more oily fish is not to your taste, it would be wise to take a daily omega-3 supplement.”

 

HOW MUCH IS ENOUGH ?

 

The Scientific Advisory Committee on Nutrition recommends we have: 450mg EPA and DHA each day (or around 3g a week).

 

To meet this need, the UK Department of Health recommends we should all eat two portions of fish a week, one of which should be oily. A serving of fish should weigh around 170g raw – that’s about 140g when it’s cooked.

 

DO YOU NEED MORE ?

 

Unfortunately, many of us fail to come close to meeting these targets – most adults manage just one portion of oily fish every 3 weeks. On average, 19 to 64-year-olds eat just 56g of oil-rich fish a week, while older adults have, on average, 91g a week. But it’s an even bleaker picture for teenagers, with 11 to 18-year-olds having just one-tenth of the recommended serving – a tiny 14g – each week. That’s just five servings in a year !

 

If you’re not keen on oily fish, it’s good to know that although they’re undoubtedly the richest sources of omega-3 fats, shellfish and white fish also contain some, so they can help to boost intakes. See the charts, below, for amounts, recipe suggestions to help you get more.

 

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References:

Bhargava, R. et al. (2015). Oral omega-3 fatty acids treatment in computer vision syndrome related dry eye. Contact Lens & Anterior Eye 38 (3), 206-210.

Simopoulos, A.P. (2011). Evolutionary Aspects of Diet: The Omega-6/Omega-3 Ratio and the Brain. Molecular Neurobiology 44 (2), 203-215.

Sheppard, K.W. & Cheatham, C.L. (2013). Omega-6 to omega-3 fatty acid ratio and higher-order cognitive functions in 7- to 9-y-olds: a cross-sectional study. The American Journal of Clinical Nutrition 98 (3), 659-667.

Loef, M. & Walaxh, H. (2013). The Omega-6/Omega-3 Ratio and Dementia or Cognitive Decline: A Systematic Review on Human Studies and Biological Evidence. Journal of Nutrition in Gerontology and Geriatrics 32 (1), 1-23.

Virtanen, J.K. et al. (2014). Serum Omega-3 Polyunstaturated Fatty Acids and Risk of Incident Type 2 Diabetes in Men: The Kuopio Ischameic Heart Disease Risk Factor Study. Diabetes Cate 37 (1), 189-196.

Albert, B.B. et al. (2014). Higher omega-3 index is associated with increased insulin sensitivity and more favourable metabolic profile in middle-aged overweight men. Scientific Reports 4. Article number; 6697.

Scientific Advisory Committee on Nutrition (2004). Advice on fish consumption, benefits & risks.

Public Health England. (2014). National Diet and Nutrition Survey. Results from Years 1-4 (combined) of the rolling programme (2008/2009 - 2011/12).

 

PS: I’d love to know if you found these tips helpful, a good one to look at would be especially the good for your heart tip, hit me up in the comment section or alternatively drop me a message. I answer every email, just ask.

 

PPS: If you find that you are not getting enough omega-3 from your diet you may want to think about taking a fish oil supplement. I have put together a resource page where you can find this supplement along with many others items related to nutrition all in one convenient place. Furthermore, If you liked this blog and want it to show up in your inbox sign up below.

 

 

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