Articles
Omega 3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that have many beneficial effects on your health. Omega-3 fatty acids come from marine, animal and plant sources, and you should try to include a range of these sources in your daily diet.
The main benefits of Omega-3 fatty acids are;
1. Protection against coronary heart disease by decreasing the
risk of cholesterol deposits (atherosclerosis) and blood
clots (thrombosis).
2. Decrease triglyceride blood fats.
3. Reduction of inflammation associated with Rheumatoid
Arthritis and Inflammatory Bowel Disease.
4. Reduction of the muscle wasting associated with cancer.
5. Aid in healing, as they reduce the pro-inflammatory response
of cytokines.
6. Useful in prevention and treatment of hypertension and
depression
Where to get Omega-3 in the diet
Marine sources of Omega-3’s are called EPA and DHA. Oily fish are the main source of EPA and DHA. Other good sources include barramundi, bream, flathead, squid, scallops and muscles.
EPA/DHA per 150g
More than 500mg
Australian and Atlantic Salmon
200-300mg
Snapper, Whiting, Perch, Barramundi
1000-1500mg
Canned Salomon and Sardines
500-600mg
Oyster, Squid
300-500mg
Scallops, Muscles
Many people do not eat the recommended intake of 2-3 serves of fish per week because they claim it is too expensive. The price of fish is actually comparable to other meat sources, and even cheaper if you include canned varieties. Many people don’t consume fish because they take Omega-3 supplements and believe this is sufficient. However, eating foods rather than taking supplements is always going to give you more nutrients. By eating more fish, you will be replacing sources of saturated fat in your diet, such as that from red meat, and consuming overall less calories. It is recommended that no more than one-third of your total fat intake be saturated, and at least one third be polyunsaturated. Eating 2-3 150g portions of fish per week will bring you closer to achieving this recommendation. Remember the health effects of polyunsaturated fatty acids (including omega 3) will be most beneficial when they are present in the diet in larger quantities than saturated fatty acids.
In addition to fish sources, we should also include a plant source of Omega-3 each day. This should provide approximately 2g of Omega-3.
Amount needed to get 2g Omega-3
2 Slices Soy and Linseed Bread with Canola Margarine
30g Walnuts
10g Linseeds
Australian Recommendations for Omega-3 Fatty Acids
The Heart Foundation recommend Australians consume 500mg of Omega-3’s, as marine sources, each day. This amount is recommended to reduce the risk of heart disease. If you already suffer from heart disease, the recommendation is 1000mg of marine sourced Omega-3’s per day.
What if you don’t like fish?
Although marine products are the best, there are other ways to ensure you get your daily dose of Omega-3’s. When shopping, look for products that have been fortified with Omega-3’s. Due to their remarkable health benefits, many products are now being fortified with Omega-3 fatty acids.
Omega-3 per serve
Brownes Heart Plus Milk 200mg/250ml
Flora Pro Active Margarine 260mg/10g
Tip Top Up Bread 60.5mg/slice
Omega-3 supplements are also available for those who don’t like to eat fish. Remember though, eating Omega-3 rich foods will help to decrease your intake of saturated fat, as well as providing a large number of other important nutrients.
Omega-3 per capsule
Cenovis Omega 3 300mg
Natures Own MaxEPA 300mg
Blackmores Fish Oil 1000 300mg
Herron Fish Oil Omega 3 150mg
Other ways to increase Omega-3 intake other than eating fish include;
• Add soybeans to your diet. They provide 500mg of Omega-3 per
¼ cup
• Snack on dried fruit and walnuts
• Ground linseeds into baked products, or sprinkle over cereal
for a nutty taste
• Add eggs to salads and sandwiches
The Heart Foundation Australia website provides a great list of Omega-3 meal plans that will help you increase the amount of Omega-3 in your diet. Visit their site at www.heartfoundation.org.au.
Updated March 16, 2010 by Amy Hatton
Recipes
Baked Easter Schnapper : This recipe is a good fish choice for Good Friday.
Low Fat Salmon Quiche : A low fat, omega 3 rich dish to try
Salmon Asparagus Mornay : A tasty fish dish high in calcium and protein and full of flavour
Added to site on : Thursday, 15 April 2010