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Healthy Eating & Omega 3 Fats

What are 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 %

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