The many benefits omega 3 has on your body

What is omega 3?

Everyone has heard of ‘omega 3’ and knows that it is good for us, but do you know what it is?  Omega 3 is a type of polyunsaturated fat.  It’s all about its chemical structure.  Unsaturated fats (also known as ‘good fats’) are fats are made up of chains of carbon molecules which unlike their sister fats known as saturated (‘bad’) fats do not have a hydrogen atom attached to each carbon (not all of the carbons are ‘saturated’ with hydrogen!). This makes the structure of the fats more flexible, which is why unsaturated fats are always found in a liquid form (oil) when at room temperature.

Omega 3 is the chemical term to describe that the chemical structure of the fat has a double bond coming off the third carbon atom. These particular fat molecules are so highly praised because our body is unable to make these fats by itself (we need to consume them from food) and they have been found to have such a wide variety of health benefits.

Types of omega 3

Just before we end the chemistry lesson, we should explain that there are three types of omega 3 fats: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and α-linolenic acid (ALA).

Sources of omega 3

Fish, seafood, lean red meat, and eggs are the best sources of omega 3 fatty acids as plant based sources of omega 3 contain the ALA form which has only a 5% conversion to the active EPA/DHA components.

Omega 3 can also be found in fish oil supplements – but be sure to find a brand which is high in EPA and DHA as not all brands of fish oil are good quality products.  Krill oil supplements are also rich in omega 3 fatty acids, but tend to be significantly more expensive than fish oil supplements and don’t necessarily add any major extra benefits.

The Australian Nutrient Reference Values recommend that women consume a minimum of 90 mg of omega 3 fatty acids per day, and men consume a minimum of 160mg per day to prevent deficiency.  However, it is advised that to optimize diets for the prevention of chronic diseases, women should consume at least 430mg per day, and men 610mg per day.  Omega 3 has been found to be beneficial in the treatment of a wide range of medical conditions, so larger doses may be prescribed by your dietitian or health practitioner to assist with the following conditions.

Omega 3 and our health

Mental health – Dementia, depression and learning

DHA omega 3 and EPA omega 3 are found in the brain and have been found to play a very important role in a wide range of brain functions.  Studies suggest that those people who do not meet recommended requirements are more likely to have problems with learning and are likely to have lower scores on academic tests.

Omega 3 fatty acids have also been found to be protective against the development of Alzheimer’s disease.  Studies suggest that DHA omega 3 increases production of LR11, a protein which is vital in clearing the brain of the enzymes that make the plaque that causes Alzheimer’s disease.

Furthermore, research also suggests that omega 3 can help to improve depression and bi-polar disease.  There is also some suggestion that it may also help some people with schizophrenia.  This is thought to be because omega 3 plays such an important role in the brain’s chemistry.

Arthritis

 As omega 3 helps to reduce inflammation, it has been found to relieve some forms of arthritis including rheumatoid arthritis.  Some studies show that taking fish oil supplements can help reduce morning stiffness in people with arthritis.  However, high doses of omega 3 are required to see an effect (at least 3 grams of omega 3 per day), and it can take up to 12 weeks before the effects are noticeable.

Heart health and diabetes

 Omega 3 has been shown to increase HDL (‘good’) cholesterol which is protective against heart disease and stroke.  The Heart Foundation recommends that every Australian should be getting at least 500mg of omega 3 per day (from either food or supplements) to help protect against heart disease.  It is recommended that people who have a high risk of heart disease should be taking at least 1000mg of omega 3 each day.

High dose omega 3 supplements (2-4g per day) have also been found to decrease triglycerides, a type of fat in the bloodstream that increases the risk of heart attacks and strokes and lower blood pressure.

A recent study found that people who have the highest intakes of omega 3 intake had the least risk of diabetes, so this suggests that omega 3 might be beneficial for preventing diabetes too!

Eyesight

 Omega 3 fatty acids are an important component of the eye.  Studies show that people who consume the highest intakes of omega 3 fatty acids in their diet are less likely to experience macular degeneration (the most common reason that we have to start wearing glasses when we start getting a bit older).  In fact, one study found that just including a minimum of two serves of fish in your diet each week, decreased the chance of getting age-related macular degeneration by 39%.

Pregnancy

 A diet rich in the omega-3 fatty acid is essential during pregnancy and breastfeeding as it is required for the healthy development of infants, particularly brain and eye development and function. The baby’s brain grows rapidly during the last months of pregnancy and throughout the first years of life so substantial amounts of omega 3 fatty acids are required.  However an infant’s ability to produce DHA may be inconsistent and inefficient. Omega 3 fatty acid levels decrease significantly following birth unless the baby receives it from either through breast milk or infant formula supplemented with omega 3.

Research studies have also shown that fish oil supplementation during breast feeding results in mental development advantages in children including improved psychomotor development (such as eye-hand coordination), improved attention skills, a better ability to adjust to new surroundings and a higher IQ.

Weight

Research also suggests that fish oil supplementation may be a beneficial tool to aid with fat loss.  It is suggested that a minimum of 1.8g of DHA/EPA omega 3 per day over six months should assist with achieving approximately 2% loss in body fat.  There are several theories about why omega 3 fatty acids should assist with fat loss, but at this stage, it is too early to tell for sure.

Omega 3 fatty acids have a range of benefits for health.  Make sure that you are meeting your requirements and aim to have some fatty fish in your diet minimum 3 times per weel.

For more information on optimising your omega 3 levels either via food or supplementations please ensure you book an appointment with our dietitian Anca Vereen. For details please visit www.vereenhealth.com.au or call 0423 954 729.

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