Why do we need omega-3 fatty acid in our diet?

Title: Why do we need omega-3 fatty acid in our diet?

What are omega-3 fatty acids?

Omega-3 fatty acids are one of our ‘healthy’ fats – a form of polyunsaturated fatty acid. These are essential in our diet as our bodies cannot synthesise them on their own. The three main types of omega-3’s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

What foods contain omega-3 fatty acids?

EPA and DHA are commonly found in marine food sources including mackerel, Atlantic salmon, tuna, sardines, herring, yellowfin tuna, mussels and squid. These are the preferred form of omega-3s for the body.

ALA is predominantly in plant-based sources including flaxseeds/linseeds, walnuts, chia seeds, soybean oil, edamame, canola oil and flaxseed oil.  

What are the benefits of omega-3 fatty acids?

One of the most celebrated benefits of omega-3s is their positive impact on heart health. Numerous studies have established a link between omega-3 consumption and a reduced risk of heart disease. These fats help lower blood pressure, decrease triglycerides, maintain healthy cholesterol levels and help protect against cardiovascular disease.

Omega-3s are not only beneficial for the heart but also play a pivotal role in brain function. DHA, in particular, is a major structural component of the brain, influencing cognitive processes and supporting overall mental health. It is also found abundantly in the retina, crucial for maintaining eye health and optimal vision.

Omega-3s also exhibit potent anti-inflammatory properties, helping to mitigate inflammation and promote a healthier immune response.

Should I take a fish oil supplement?

As always, eating whole foods is the best… so eat the fish, not the fish oil. Supplements will however, provide people who do not eat fish with some level of marine-sourced omega-3s.

Tips to help you increase your intake of omega 3 fats

·       Aim to include 150g fish at least 2-3 times per week

·       Choose canned fish in springwater such as tuna, salmon and sardines

·       Eat it as a snack on VitaWeat biscuits

·       Drizzle flaxseed oil over salads

·       Include tinned fish on a sandwich or salad at lunch time

·       Snack mixed nut and seed mixes walnuts

·       Add fish to pasta, curry or casseroles for dinner

·       Add chia seeds to smoothies and overnight oats

How much omega-3 fatty acids do I need?

The Heart Foundation recommends all Australians include 2–3 serves of oily fish as part of a heart-healthy diet, each week. This provides around about a third of daily requirements of marine-sourced omega-3s. It is also recommended Australians include 1 gram of plant-sourced omega-3 (ALA) each day. Omega-3 requirements vary depending on age and life stages. To determine the correct amount of omega 3’s needed in your and advice on how to include them, speak to one of our Dietitians at Health Management Dietitians.

Our Dietitians, available in Atherton, Mareeba, and Cairns, are here to dispel misconceptions and support you through your health journey. We offer in person and online nutrition consultations.