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Omega-3 refers to a family of polyunsaturated fatty acids – crucial to our bodies because they’re needed in cell growth, hormone production, blood clotting and inflammation. The body can’t make omega-3s from scratch, so we have to get them from food, which is why they’re called ‘essential’ fats.
Not all omega-3s are the same. The key health benefits come from DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), long-chain fatty acids that are plentiful in fish and seafood. “These are linked to benefits for heart health and contribute to normal visual and brain development,” explains Dr Simon Steenson, a nutrition scientist at the British Nutrition Foundation.
Shorter chain omega-3s called ALA (alphalinolenic acid) are found in plants and can be turned into DHA and EPA, but the body’s ability to do this is limited. As a result, vegans, vegetarians and people who don’t like oily fish may have to eat more plant sources of omega-3s.
WHAT ARE THEY GOOD FOR?
A diet rich in omega-3s is linked to a lower risk of heart disease, lower blood pressure and heart rate, as well as improved blood vessel function. Omega-3s support brain function, and nervous and immune systems.
It’s vital that pregnant women consume enough DHA and EPA omega-3s, as these play a key role in foetal development. (If you’re concerned you might not be getting enough, ask a health professional.)
But the benefits of omega-3s go beyond our physical health, according to registered dietitian Priya Tew (dietiticianuk.co.uk): “There’s good evidence to show omega-3s can help maintain a good memory and prevent mental decline, improve mood and even help in the treatment and prevention of depression,” she says.
WHAT TO EAT
Oily fish are the richest sources of EPA and DHA; think salmon, trout, sardines, anchovies and mackerel (not tuna, as it doesn’t count as an oily fish). These are also top sources of protein and other nutrients, such as vitamin D, iodine and selenium. Many global fish stocks are currently overfished, so choose those caught or farmed more sustainably (look out for the MSC or ASC logos). Salmon is one of the UK’s most popular fish, and usually either farmed in Scotland or imported. To ease the pressure on salmon supplies, trout is a delicious alternative that tastes similar. Tinned sardines and mackerel are also excellent economical options.
Roasted trout with butter beans, courgettes and seaweed
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What if you don’t like the taste of oily fish? “Try a mix of white and oily fish in a fish pie,” Tew suggests. “Marinate oily fish before cooking or serve it with a pesto on top so you’re getting different flavours in there.” She urges people who think they hate oily fish to keep trying it. “It takes 14-16 tries of something to find out if you really like it,” she says. It’s important to note NHS advice that girls, women who are hoping to become pregnant, and pregnant or breastfeeding women should eat no more than two portions of oily fish a week. That’s because pollutants in the fish may build up in the body and affect the future of a baby’s development.
WHAT ABOUT VEGANS AND VEGETARIANS?