printHealthy Eating & Omega 3 Fats
Omega-3 is the name given to a family of polyunsaturated fatty acids found naturally in oily fish and some types of seeds. They are classified as essential because the body can make its own omega-3 fats; they must be taken in through the diet.
Their benefits are thought to be numerous and wide-ranging: from reducing the risk of cardiovascular disease to limiting anti-social behaviour in teenagers. The recommended daily allowance of Omega-3 fats varies according to different reports, but around 3g per day is thought to be optimal.
What can Omega-3 fats do for you?
- Improve heart and brain function
- Maintain membranes of all cells
- Lower blood pressure
- Reduce the risk of blood clots
- Reduce risk of certain cancers
What indicates a deficiency in Omega-3 fats?
- Dry skin, dandruff, eczema
- Inflammatory conditions and allergies
- Hormonal imbalance, PMT, breast pain
- Poor memory, mood swings, difficulty concentrating
- Obesity and high cholesterol
Who particularly needs Omega-3 fats?
- Pregnant women and mothers who are breastfeeding
- Vegetarians as their body will not have access to the Omega-3 fats in oily fish
- Men; studies suggest men are more vulnerable to heart disease and depression, both of which Omega-3 can help combat
Foods high in Omega-3 fats
| Food | Serving size | Cals | Amount | GDA (%) |
|---|---|---|---|---|
| Salmon | 100g | 215 | 2.3 g | 76 % |
| Mackerel | 160g | 382 | 3.2 g | 106 % |
| Tuna | 100g | 99 | 1.6 g | 53 % |
| Sardines | 86g | 168 | 1.8 g | 60 % |
| Pumpkin seeds | 30g | 178 | 1.0 g | 33 % |
| Walnut oil | 30g | 152 | 3.4 g | 113 % |
