Healthy 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 %|