In the past few years numerous claims about the benefits of essential fatty acids in our diet have been written about, from improving our skin to making our children the next Einstein. Well like most things you have to search through the extravagant headlines to reach the truth.
What are Omega 3 and Omega 6?
There are 3 types of fat: saturated (try to avoid this one), monounsaturated (olive oil is the best known) and polyunsaturated (PUFA). The latter divides into two groups of essential fatty acids (EFAs), namely Omega 3 and Omega 6. Omega 9 (or Oleic Acid) is also a PUFA but is not essential.
Omega 3 and Omega 6 contain essential fatty acids necessary for good health. Although essential, our bodies are unable to produce them naturally and so we have to find them through our diet. In the typical UK diet the amount of Omega 6 (good for lowering blood cholesterol and for the skin) outweighs Omega 3 by several times, so it is the latter that we need to obtain more of. However, maintaining the balance between the two EFAs is important for good health as they interact with one another.
There are different types of Omega 3 but the long chain fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the important ones. Omega 3 fatty acids have anti-inflammatory properties and can provide protection against heart disease, help sufferers of rheumatoid arthritis, skin conditions and depression. In babies they help with development of brain tissue and nerve growth but whether they help our children to get their school homework and tests correct is still a matter for further research.
The best way to increase our intake of Omega 3 (and Omega 6) is through diet; there are plenty of supplements available over the counter but in all cases medical advice should be sought before taking any supplements or making changes to your diet that may affect your condition or medication. Never stop or reduce any prescribed medication without seeking medical advice.
Oily Fish
Whilst it is well documented that oily fish (salmon, sardines, and mackerel for example) are an excellent source of Omega 3; green plants however are the primary source. Indeed fish derive their Omega 3 benefits from the marine plankton.
Grass fed animals
The Omega 3 benefits in meat derived from animals fed on grass is less widely known. It has been found that animals that have been fed on grass have a much higher concentration of Omega 3 than those animals that have been grain fed; grass contains a very high proportion of fatty acids whereas grain does not (from research carried out by the Institute of Grassland and Environmental Research).
Research continues at a pace into the benefits of Omega 3 on our diet and our well-being. We should all eat a well balanced diet full of the basic building blocks that will ensure that we maintain a healthy lifestyle.
One of the best ways to do that is to eat produce from a local source, you then know where it comes from and how it is produced; it will also reduce the carbon miles as well.
Now where did I put my Sudoku puzzle?
What are Omega 3 and Omega 6?
There are 3 types of fat: saturated (try to avoid this one), monounsaturated (olive oil is the best known) and polyunsaturated (PUFA). The latter divides into two groups of essential fatty acids (EFAs), namely Omega 3 and Omega 6. Omega 9 (or Oleic Acid) is also a PUFA but is not essential.
Omega 3 and Omega 6 contain essential fatty acids necessary for good health. Although essential, our bodies are unable to produce them naturally and so we have to find them through our diet. In the typical UK diet the amount of Omega 6 (good for lowering blood cholesterol and for the skin) outweighs Omega 3 by several times, so it is the latter that we need to obtain more of. However, maintaining the balance between the two EFAs is important for good health as they interact with one another.
There are different types of Omega 3 but the long chain fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the important ones. Omega 3 fatty acids have anti-inflammatory properties and can provide protection against heart disease, help sufferers of rheumatoid arthritis, skin conditions and depression. In babies they help with development of brain tissue and nerve growth but whether they help our children to get their school homework and tests correct is still a matter for further research.
The best way to increase our intake of Omega 3 (and Omega 6) is through diet; there are plenty of supplements available over the counter but in all cases medical advice should be sought before taking any supplements or making changes to your diet that may affect your condition or medication. Never stop or reduce any prescribed medication without seeking medical advice.
Oily Fish
Whilst it is well documented that oily fish (salmon, sardines, and mackerel for example) are an excellent source of Omega 3; green plants however are the primary source. Indeed fish derive their Omega 3 benefits from the marine plankton.
Grass fed animals
The Omega 3 benefits in meat derived from animals fed on grass is less widely known. It has been found that animals that have been fed on grass have a much higher concentration of Omega 3 than those animals that have been grain fed; grass contains a very high proportion of fatty acids whereas grain does not (from research carried out by the Institute of Grassland and Environmental Research).
Research continues at a pace into the benefits of Omega 3 on our diet and our well-being. We should all eat a well balanced diet full of the basic building blocks that will ensure that we maintain a healthy lifestyle.
One of the best ways to do that is to eat produce from a local source, you then know where it comes from and how it is produced; it will also reduce the carbon miles as well.
Now where did I put my Sudoku puzzle?
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