FOOD TIP: Omega Benefits

The health benefits of omega-3 fatty acids have been in the media a lot lately. They help to reduce stress levels, improve memory, reduce inflammation, improve insulin sensitivity and evidence is mounting for their role in weight loss. Omega-3 fatty acids are a type polyunsaturated fat found in fish, seafood, flaxseeds, flaxseed oil, soybeans, walnuts and rapeseed oil. There are dozens of different types of omega-3 fatty acids, but three of them are particularly important. These are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Of these omega-3 fatty acids, ALA is essential and we must get it from our diet as our body can't make it. Our bodies can make EPA and DHA from ALA but not very efficiently.

There is another type of polyunsaturated fatty acid present in your body called omega-6. This is present in large quantities in many of the foods we eat e.g. wheat, vegetable oil, eggs, poultry and grain-fed meat. At present, most Australians eat more omega-6 than omega-3, which is due to intensive agriculture and processed foods.

Levels of omega-3s in our diets have never been so low. This is of concern as research shows that the disturbed ratio of omega-6 to omega-3 may be partly to blame for the apparent rise in brain-related problems including aggression, depression and even autism and Alzheimer's disease. Many studies have found that increasing people's intake of omega-3 has helped people suffering from these conditions. Omega-3 has also been shown to improve children's memory and concentration even over a matter of weeks.

Another area that omega-3 is believed to play a role in is weight loss. Essential fats such as omega-3 help to keep us slim. They act like hormones and increase fat-burning and decrease fat production in the body. Australian research conducted in 2006 showed that combining moderate exercise with daily doses of omega-3 fatty acids, helped obese people burn off excess weight. The exercise acted as a driver to increase metabolic rate and the omega-3 switches on enzymes specifically involved in burning fat. Both combined lowers body fat.

Guidelines recommend that for optimal health, men should consume 610mg and women 430mg of omega-3 fatty acids each day. This equals 2-3 servings of fish per week. You could also consume any of the other sources of omega-3s such as margarine, flaxseeds and flaxseed oil, walnuts, marine-enriched eggs and fortified foods. Alternatively you could try omega-3 supplements which can be purchased from your local pharmacy.