– the importance of omega 3
In the world of dieting and weight loss, fat has gained bit of a villain status, which has been revelled by research in recent years, to be completely unfair. I’ll be the first to admit that I used to be a tad confused over the full fat Vs low fat debate, shunning ‘fatty’ foods such as eggs, avocado and nuts. It seemed obvious that low fat must be better for you than high fat foods, right? Turns out though, that is completely false. The truth is, that fat is an essential part of a healthy diet, vital for our heart and body’s functionality.
Omega 3 Chia seeds with mango & cacao
Fat helps the absorption of certain nutrients that help the body function, playing a crucial role in mainlining healthy skin, muscle function, cell production, a strong immune system and good vision. Most importantly perhaps, even though we cannot see it, the inclusion of omega 3 helps maintain a healthy heart.
Your body needs fat and one of the key fats to include is omega 3, an “essential fatty acid”, vital to include in our diet as our body cannot produce it. It is common agreement now that a healthy diet should include at least two portions of fish a week but at least one of those should be an omega 3 fatty oily fish, such as salmon, sardines or mackerel.
Omega 3 can be found in food sources such as eggs, fish (such as mackerel, sardines and salmon),
If you are stuck for ideas, how about these meal suggestions…
- Start the day with an omega 3 hit. Smoked salmon is one of my favourite breakfast meals and goes well with eggs (for even more omega 3 goodness)
- Try adding some flaked smoked mackerel to your salads. The rich flavour will certainly help to excite a bland salad
- Sardines from the tin are a cheap and convenient way to eat your omega 3. For a simple meal idea, serve sardines in tomato sauce on slices of wholemeal toast
These suggestions for omega 3 foods is great but not if you’re a vegan or vegetarian, where meat and fish (and eggs) are not an option. Studies show that vegans and vegetarians often have lower levels of omega 3 than meat eaters. Including flaxseeds, avocado, pumpkin seeds and walnut oil can help, but you might want to consider taking a (vegetarian) supplement to top up your levels. Your local community pharmacist can assist in your purchase and what product would be right for you.
Omega 3 poach eggs smoked salmon
If you are vegetarian, how about these meal ideas…
- Sprinkle a tablespoon of flaxseeds on your porridge, yoghurt or in your smoothies
- A delicious avocado salad with a sprinkling of nuts will see you up your omega 3 intake. Avocado is also a great sandwich filling accompaniment and can be used instead of butter
- A vegetable filled omelette is an excellent way to get your omega-3; quick and easy too
It is advised that the average adult needs 1g – 2g of omega 3 a week. If you find that you are not consuming enough through your diet, then it is worth considering taking a supplement. If you are unsure, then speak to your local community pharmacist who will be happy to help you and advise!
So why is omega 3 such a vital ingredient in a balanced, healthy diet?
Deficiencies in omega 3 can often be hard to detect, as symptoms are similar to other illness, so can easily be overlooked. Deficiencies have now been named FADS, or fatty acid deficiency syndrome, and include a multitude of symptoms:
- Dry/brittle skin, hair and nails
- Dandruff
- Small little bumps on the back of arms and legs
- Attention and concentration problems
- Fatigue
- Joint pain
From this long list of ailments it is easy to see now how important the inclusion of omega 3 in our diets is.
Omega 3 Kale, spinach, onion, avocado & egg
Omega 3 fats are needed for the body’s normal growth and development. They are used to maintain the membranes of all cells including those of the nervous system, the liver, eyes and kidneys. They are also vital for good muscle function and for blood clotting. Scientific evidence is emerging that long-chain omega 3 fats may also help to increase concentration span, and may aid those with attention deficit disorder, Alzheimer’s disease or depression.
If you have any concerns or questions, then pop along to see your local community pharmacist. You don’t need to make an appointment and they’ll be happy to advise you.
By Alice Dartnell:
Alice has an interest for strong leadership, business, productivity, travel, healthy living and getting the most out of life! A frequent traveller and a passion for always learning, Alice believes that you get out of life what you put in and shouldn’t be afraid of making mistakes. Alice has been working in a healthcare setting for four years and is passionate, both professionally and personally, about health. Favourite mottos include, “smile whilst you still have the teeth” and “the only thing to fear, is fear itself”.
Blogs at www.yoursuccesstoolkit.blogspot.co.uk
In a jar with a lid, add three tablespoons of chia seeds with 205ml of milk (I like almond or soya).
Simply shake them up and leave to soak overnight in the fridge, in the morning they’ll be ready to eat.
A great on the go snack or brekkie!
I also like to add fruit and spices, like cinnamon or chocolate protein powder
