It is well known that omega-3 fatty acids provide a wealth of health benefits, from relieving joint pain and sharpening brain power to protecting our eyesight. A study published in June 2021however, has gone so far as to say that a diet low in omega-3 may have worse effects on the body than smoking.
The study, which took place at the University of Guelph in Canada, found that smoking can shorten life expectancy by as much as four years. low levels of omega-3 fatty acids in a person’s diet it can be reduced to five.
Omega-3 oils, especially docosahexaonic acid (DHA) and eicosapentaenoic acid (EPA), are an essential part of the skin, eyes and brain and play a crucial role during pregnancy and in the early stages of a baby’s brain development. DHA alone contains more than 90 percent of the omega-3 fatty acids in the brain and 25 percent of the total fat content. It is recommended that adults consume 250-500 mg of DHA per day (equivalent to approximately one serving of fatty fish per week).
Since the body cannot produce these fatty acids in sufficient amounts, we have to get them from our diet. Both DHA and EPA are found in oily fish and seafood, especially salmon, mackerel, sardines and shellfish. For fish lovers, cod liver oil is also a fantastic source of DHA and EPA, with one tablespoon containing a whopping 1g of DHA.
Increasing your omega-3 intake becomes more difficult if you have a healthy and meat-free diet. While DHA occurs naturally in some algae, the majority of plant-based omega-3 is in the form of alpha-linolenic acid (ALA). This requires the body to convert it to EPA and DHA, an inefficient process that results in very little ALA being converted successfully – the rest being stored for energy like other fats. Omega-3 fortified eggs are a good alternative, but vegans are advised to take a supplement to avoid deficiency.
Think you might need an omega-3 boost? Look for these omega-3-rich foods and follow our ideas below to use them.
Top 10 Omega 3 Rich Foods To Include In Your Diet
- salmon
- Tuna
- Mackerel
- Herring
- Sardines
- shellfish
- anchovies
- Omega-3 Fortified Eggs
- Flaxseed (ALA)
- Walnuts (ALA)
Best omega 3 recipes for cooking
Diana Henry’s perfectly balanced dish does not require cooking, making it perfect for the warmer weather. View the recipe here†