Many people think that fat in the diet is bad. In fact, fat is necessary for life but most of us consume the wrong types of fat. Over the past century, our intake of different fats has changed markedly, with most of us eating far more saturated fats and omega-6 fats from vegetable oils than ever before, whilst our intake of omega-3 fats from oily fish has decreased by an astounding 80%. In times gone by, oily fish was a normal and regular part of the daily diet, but things have changed, with only one third of people in Britain regularly eating the government’s minimum recommendation of 1-2 portions of oily fish per week.
Omega-6 and omega-3 fatty acids are called polyunsaturated fats your body doesn’t have the enzymes to produce them, so you must get them from your diet. If you don’t get any from your diet, you develop a deficiency and become sick. That is why they are termed “essential” fatty acids. They are not simply used for energy or stored, they are biologically active and have important roles in processes like blood clotting and inflammation.
But omega-6s and omega-3s don’t have the same effects. Scientists believe omega-6s are pro-inflammatory, while omega-3s are anti-inflammatory. The typical Western diet is low in omega 3s (nuts, seeds, oily fish) and instead contains high amounts of omega 6 fats (meat, dairy, vegetable oils). Both types are needed in the diet and when consumed in an ideal ratio of 1:1, they can help to keep inflammation nicely balanced in the body. Inflammation is essential for your survival, it helps protect your body from infection and injury, but it can also cause severe damage and contribute to disease when it’s chronic or excessive.
Omega 3 and Heart Health
Researchers have found that omega-3s may be associated with reducing coronary heart disease (CHD) risk. The 2017 meta-analysis was published in Mayo Clinic Proceedings and researchers looked at data from 18 randomised controlled trials (RCTs) and 16 prospective cohort studies between 1947 – 2015, involving a total of 825,000 patients. Results of the comprehensive meta-analysis showed that EPA and DHA may be associated with reducing CHD risk, with a greater benefit observed among higher-risk populations in RCTs.
Omega 3 and Brain Health
Omega 3s are essential for the structure and function of the brain. They are needed at every stage of life, from conception and throughout pregnancy to support a growing baby’s brain and through childhood for learning and development. Right through into older age to preserve cognitive function and protect the brain against life stresses.
Omega 3 and Mental Health
Omega-3s have now been identified as an important therapeutic tool in the fight against global mental health deterioration. Deficiency in omega-3 and a high omega-6: omega-3 ratio has been implicated in a wide range of mental health disorders. A number of double-blind, randomized, controlled trials, have suggested fish oils may benefit attention deficit hyperactivity disorder (ADHD), autism, dyspraxia, dyslexia, aggression, anxiety, depression, bipolar disorder, schizophrenia, borderline personality disorder, mild cognitive impairment and dementia.
Omega 3 Joint Pain and Inflammation
Multiple studies have found benefit in using omega 3-rich fish oil to support improved joint health, reduce pain, support immune balance and calm inflammation. Supplementation with fish oil may help to correct a high omega-6: omega-3 ratio.
Omega 3: The Best Food Sources
- Oily fish – salmon, mackerel, herring, fresh tuna, trout, whitebait, sardines & anchovies
- Walnuts
- Flax seeds
- Hemp seeds
- Chia seeds
Omega 3: Choosing a Supplement
Just because its cheaper does not mean its is cost-effective. Oils are highly volatile and can become unstable in many conditions. Many high-quality Omega 3 supplements contain antioxidants such as Vitamin E to help maintain its stability and freshness. Look for an oil that contains EPA & DHA – the omega 3 fats that are best studied for wide ranging health benefits. Most importantly, the least effective product is the one you don’t take, so make sure the product you choose fits your taste and lifestyle; this is especially important for children. Fish oil supplements are delivered in liquid, capsule and even chewy jelly forms so pick the one that fits seamlessly into your daily routine.
Fiona Waring
Dip
Nut, BSc.(Hons), MSc PHN, ANutr
Nutritional
Therapist
M: +44 07957
267 964
eatyourgreens@fionawaring.com
‘Registered with the Association for Nutrition – www.associationfornutrition.org
Protecting the public and promoting high standards in evidence-based science and professional practice of nutrition.’
