Omega-3 fatty acids are essential, unsaturated fats that support a number of important functions within our body, yet most of us aren’t getting enough of them.
Doctors recommend getting nutrients like omega-3s from food rather than supplements, so it’s really important to include foods high in omega-3s in our diet.
In this article, we take a look at omega-3s, and its benefits, sources, and the risks of deficiency.
The benefits of omega-3s
Omega-3s are needed for brain and eye health, immune function, digestion, muscle activity and they may have heart health benefits too.
In fact, every cell in your body needs omega-3s.
There are different types of omega-3s, and they don’t all have the same level of benefits to our health. The three main types of omega-3s are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
While all are beneficial, ALA (which is found in plant sources) is what is known as a ‘precursor’ to the other types. This means your body has to convert it to DHA and EPA (both found mainly in fish), which isn’t always effective.
Therefore, it’s important to try and get some DHA and EPA to really boost your omega-3 levels.
Sources of omega-3s
Eating more fish is the best way to boost omega-3 levels, as fish contain DHA and EPA. Some fish have higher levels of omega-3s than others, and those with the highest levels include:
- Mackerel
- Wild salmon
- Herring
- Bluefin tuna
- Lake trout
- Anchovies
- Sardines.
Doctors recommend adults should try to eat fish twice a week. If you are pregnant, you should avoid certain fish as they are known to have high levels of mercury in them. These include shark, swordfish, tilefish and king mackerel. Safe choices include salmon, sardines, herring, and shellfish. Always discuss your pregnancy diet with your doctor.
If you have heart disease, your doctor may recommend additional omega-3 supplements. Always check with your doctor before you start taking any supplements, as some can interfere with certain medications.
The risks of omega-3 deficiency
As omega-3s are needed for so many bodily functions, a wide range of health problems can occur when you don’t get enough.
These include skin problems, mood disorders and joint pain. You may also be putting the health of your heart at risk.
Eat more fish!
Getting more fish in your diet is a simple way to boost your omega-3s, but it’s always a good idea to discuss any diet change with your doctor, particularly if you are pregnant or are taking any medications.