All you need to know about omega 3s

What are they? 

A type of essential fatty acid, vital for health. They have to be obtained from food because they can’t be made by your body.

What are the health benefits?

As well as being essential for normal health and growth, omega 3s are now thought to help protect against heart disease, may help protect joints and eyes and maybe even reduce the symptoms of depression and the risk of dementia. More recent research suggests they could even be an ‘elixir of youth’, helping to slow the ageing process.

What are the best sources?

Oily fish such as

salmon

,

mackerel

and

sardines

are the richest sources of omega-3s.

Fresh tuna

is also a good source of omega 3s, but tinned tuna, which is cooked before it’s tinned and loses its oils, is not a particularly good source. However, tinned sardines and pilchards, which are cooked whole in the tin, are a good source.

What if I’m vegetarian?

They are also found in

walnuts

, flaxseed oil and linseed oil – so vegetarians needn’t miss out on this important health-booster.

Does it matter how it’s cooked?

Possibly, yes. Some US scientists say that baking or boiling the fish is a better way of retaining these fatty acids, so opt for these cooking methods over frying.