How to avoid omega-3 deficiency
You may be familiar with the term “omega-3s”, but what exactly are they and how can you ensure you’re meeting your nutritional requirements? Omega-3 expert Dr Bill Harris explains.
More than 80 per cent of the world’s population is deficient in omega-3s, and many Australian are at risk of sub-optimal levels, due to poor dietary choices. Low levels of omega-3 may have a serious effect on your short and long-term health. But why are they so important for your health?
What are omega-3s?
Omega-3s are “fatty acids”. Fatty acids are the fundamental building blocks of life, like proteins and DNA, they are found in every cell in the body. Most fatty acids in the body are made from scratch by cells, but two classes cannot be made from scratch: the omega-6 and the omega-3 fatty acids – these must be obtained pre-formed from the diet. Typical western diets contain sufficient amounts of omega-6, but are now known to be low in the omega-3s.
What are the different types of omega-3s?
There are two most important omega-3 fatty acids are EPA – eicosapentaenoic acid and DHA - docosahexaenoic acid. These are found mainly in fish and other seafoods. A third omega-3, ALA – alpha-linolenic acid, is found in a range of plants foods, most predominantly in flax seeds, soy oil and walnuts. ALA must be converted in the body to EPA and DHA, but this is a very slow process. By including fish and seafoods in your diet two to three times a week, you'll ensure that your body is getting its required levels of the most important omega-3s. The more omega-3s you have in your cells, the better they function.
Which foods can help boost my omega-3 levels?
According the National Heart Foundation of Australia, Australians are recommended to include two to three servings of fish every week to obtain at least 250 to 500mg of marine-sourced (DHA+EPA) omega-3s. However, according to a recent survey, more than half (52 per cent) of Australians are not meeting this target.
Your best choices are from “oily fish” such as salmon, mackerel, herring, trout, sardines, anchovies and tuna. ALA (short-chain) omega-3s are also present in some plant foods including chia seeds, walnuts and canoloa and soy oil.
Can supplements help meet my nutritional omega-3 requirement?
The most common way in Western countries to achieve the recommended intakes of 250 to 500 mg of EPA+DHA per day is to take an omega-3 supplement. There are many varieties, but they may be generally broken down into three categories by original source: fish, krill or algae. All three types can provide significant amounts of EPA+DHA, and they constitute the surest way to guarantee optimal intakes. Remember to always check with your healthcare practitioner to ensure that a supplement is right for you before adding to your diet.
How do I know if I’m getting enough omega-3s?
The only way to accurately know whether you are consuming enough omgea-3s is to test them. The Omega-3 Index Test is a simple, self-administered finger prick test, which requires one drop of blood dried on a small collection pad. This pad is sent to a laboratory for analysis, and a report is returned detailing your Index level.
The target Omega-3 Index is eight per cent, above which is associated with the lowest risk for developing cardiovascular disease. An Omega-3 Index of four per cent or less is linked with a relatively high risk.
Do you believe in taking supplements? Let us know in the comments below.
Omega-3 Index testing is available through select practitioners and pharmacies. Please visit www.omega3indexproject.com for a full list of participants.
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