A Beginner’s Guide to Omega-3 Fats
Flax, also known as Linseed, is a good source of alpha-linolenic acid, an essential omega-3 fat (it's also very pretty)
What are Omega-3 Fats? What are the benefits of Omega-3? What foods contain Omega-3? How do I get enough Omega-3 if I don’t eat fish? Do I need to supplement Omega-3?
These are all common questions I hear from my clients and they’re crucial for anyone looking to improve their health. Omega-3s are more than just a buzzword—they’re essential fats that your body can’t produce on its own.
Why You Need Omega-3 Fats?
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EPA and DHA suppress inflammatory signals in the body. Omega-3 fats also compete with other more inflammatory fats such as Omega-6, reducing their impact on your body. Chronic inflammation is associated with various health conditions such as arthritis, autoimmune disorders and heart disease.
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Omega-3 fats have been found to enhance the activity of immune cells and help regulate immune responses. Studies show that omega-3 intake can help improve autoimmune conditions such as Crohn’s disease, Multiple Sclerosis and Hashimotos/Hypothyroidism.
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Dietary intake of Omega-3 fats is associated with a lower risk of depression. They help regulate neurotransmitters (messengers that help nerves communicate) in the brain which can help regulate your mood.
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A higher intake of Omega-3 fats has been associated with a slower decline in brain function and memory as we age.
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A higher intake of Omega-3 fats is associated with improved cholesterol levels, improved blood pressure and reduced risk of cardiovascular disease.
What are Omega-3 Fats?
You’ve probably heard about Omega-3 fats in health blogs, newspaper articles, or even on food packaging. But what exactly are they? Omega-3s are a type of polyunsaturated fat—a "healthy fat" essential for our well-being. But to understand what makes Omega-3s special, let’s break down the basics of fats.
Types of Fats:
Fats are categorized based on their chemical structure into three main types: Saturated, Monounsaturated, and Polyunsaturated.
Saturated Fats: These fats have tightly packed molecules, making them solid at room temperature. You’ll find them in foods like meat and dairy.
Monounsaturated Fats: With some gaps between the molecules, these fats are more flexible and are typically liquid at room temperature, like olive oil.
Polyunsaturated Fats: These have even more gaps between molecules, making them highly flexible and liquid at room temperature. Omega-3s fall into this category.
Within the polyunsaturated fats, there are different groups, like Omega-3, Omega-6, Omega-7, and Omega-9. The "Omega" number refers to the specific structure of the fat molecule. How these fats are constructed influence how our body utilises that fat and means that they all come from different sources.
The key Omega-3 fats we really care about are:
Alpha-linolenic Acid (ALA)
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
ALA is considered an ESSENTIAL fatty acid, meaning that our body can’t produce it - we must get it from our diet. ALA is the building block used to produce the other Omega-3 fats EPA and DHA, as well as playing a vital role in our health.
How Much Omega-3 Do You Need?
Navigating the guidelines around Omega-3 intake can be confusing. In the UK, the recommendation is 450mg of EPA and DHA per day, or 0.2% of your total energy intake. Fish contain ALA, EPA and DHA, so this is straightforward if you eat fish, but what if you don’t?
For those who don’t consume fish, your body relies on getting ALA from plant sources and converting it into EPA and DHA, since you can’t get EPA and DHA directly from plants. However, there’s no official UK guideline for ALA intake. In the US, the recommended intake is 1.1g of ALA per day for women and 1.6g for men. Australia’s guidelines suggest 0.8g for women and 1.3g for men.
However, these numbers don’t account for individual differences in how efficiently your body converts ALA to EPA and DHA. Some research even suggests aiming for up to 4.4g of ALA daily to ensure adequate conversion.
But how does that convert into actual food?
Food Sources of Omega-3 Fats?
Oily fish, nuts and seeds are the primary source of Omega-3 fats in the diet.
If you eat oily fish, 2 portions per week typically provides enough EPA and DHA to meet the recommended intake.
If you don’t eat fish, you’ll need to rely on plant-based sources such as nuts, seeds and oils to get your Omega-3s in the form of ALA.
Here is a quick guide to the ALA content in various foods:
Flaxseed / Linseed (1 tbsp) = 1.6g
Chia Seeds (1 tbsp) = 2.5g
Walnuts (7 nuts) = 2.5g
Pumpkin Seeds (100g) = 0.13g
Rapeseed Oil (100g) = 9.6g
Olive Oil (100g) = 0.7g
Flaxseed / Linseed Oil (100g) = 57g
How do I know if I’m converting enough ALA to EPA and DHA?
The only way you’ll know for sure is through testing. The conversion of ALA can be influenced by several factors:
the amount of omega-3 fats you consume
nutrient levels such as B vitamins, Magnesium, vitamin C, Zinc
fibre intake
your sex
your age
your gentics
blood sugar and insulin levels
So, while you may be eating plenty of ALA-rich foods, it doesn’t guarantee that your EPA and DHA levels are where they need to be. The only way to confirm this is through testing.
What does testing Omega-3 levels involve?
Testing your Omega-3 levels is simple and can be done with an easy finger-prick blood test that’s delivered right to your door. This test offers valuable insights into your fatty acid profile, helping to determine whether supplementation or dietary changes are necessary to achieve optimal levels.
By assessing your Omega-3 levels, you can:
Ensure you’re consuming enough Omega-3-rich foods to meet your body’s needs.
Identify any deficiencies or imbalances in your fatty acid intake.
Tailor supplementation strategies to address your specific health concerns or risk factors.
Monitor progress and fine-tune your diet and lifestyle to optimize Omega-3 status over time.
Are you Curious?
Do you want to make sure you’re getting the most out of your Omega-3 intake?
Book a FREE health chat today, and let’s discuss how I can help you achieve optimal Omega-3 levels for your well-being.
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