So, we’ve waded through the evidence to get to the bottom of the omega-3 story.
Essential fatty acids are found in polyunsaturated fats, which comprise
two groups: omega-3 and omega-6. These nutrients cannot be manufactured
within the body – we rely on dietary sources. Oily fish, fish oils and
some vegetables oils are the best sources of omega-3. However, modern
diets are deficient in the type of omega-3 found in oily fish and fish
oils (long-chain), whereas we tend to get enough short-chain omega-3,
which exists in vegetable oils. Omega-6 is in most vegetable oils but
you don’t need a lot and too much may be harmful.
Why is omega-3 so important?
Research into the health benefits of omega-3 began in the 1970s, when
it was discovered that the Inuits of Greenland, who lived on a diet
high in omega-3-rich oily fish, had a significantly reduced risk of
developing illnesses such as heart disease. Since then, further
research has linked omega-3 with lowering cholesterol, easing menstrual
pain, reducing blood pressure and improving symptoms of rheumatoid
arthritis. Studies in recent years have focused on the effect of
omega-3 on the brain, and particularly how eating oily fish or taking a
fish oil supplement can help a child’s brain development.
How much should I eat?
Nutritional advice varies but it’s generally a good idea to aim for
500mg of omega-3 a day. Such are the potential health benefits,
however, that Michael van Straten, recommends a daily intake of around
1g.
How can I get my 1g a day?
“The best way to get omega-3 is in oily fish such as
mackerel,
salmon,
sprats,
sardines, herrings and eels,” says van Straten. “They are so
rich in omega-3 that three portions a week should be enough.” Girls and
women of child-bearing age should eat no more than two portions a week,
according to the Food Standards Agency.
What if I don’t like oily fish?
Oily fish is by far the richest source of omega-3 but nuts, seeds, and
some oils (especially flaxseed, walnut and rapeseed) provide useful
quantities, as does lean fish, organic meat and organic milk.
What about supplements?
“Supplements do have a place but look out for DHA and EPA on the
label, as this indicates the tablets contain long-chain omega-3,” says
van Straten.
What about omega-3 fortified foods?
“I’m not a lover of fortified foods, as we don’t know the long-term
effects yet,” says van Straten. “Many [omega-3 fortified foods are
created] by changing livestock diets. We also don’t know whether these
omega-3-enriched animal feeds contain long-chain or short-chain fatty
acids. My guess is that they’re short-chain, otherwise the products
would taste strongly of fish.
What about cod liver oil?
Cod liver oil alone is not the answer. It does contain long-chain
omega-3 but not as much as is found in the flesh of oily fish.
Doesn’t oily fish contain pollutants?
Concern has been raised about chemicals in fish from polluted waters.
But research suggests the level is similar to that in beef, pork, eggs,
chicken and butter. Overall, experts believe the benefits of eating
oily fish far outweigh any potential health risks.