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Healthy Eating & Omega 3 Fats
What are Omega-3 fats?
Omega-3 is the name given to a family of polyunsaturated fatty acids found naturally in oily fish and some types of seeds. They are classified as essential because the body can make its own omega-3 fats; they must be taken in through the diet.
Their benefits are thought to be numerous and wide-ranging: from reducing the risk of cardiovascular disease to limiting anti-social behaviour in teenagers. The recommended daily allowance of Omega-3 fats varies according to different reports, but around 3g per day is thought to be optimal.
What can Omega-3 fats do for you?
- Improve heart and brain function
- Maintain membranes of all cells
- Lower blood pressure
- Reduce the risk of blood clots
- Reduce risk of certain cancers
What indicates a deficiency in Omega-3 fats?
- Dry skin, dandruff, eczema
- Inflammatory conditions and allergies
- Hormonal imbalance, PMT, breast pain
- Poor memory, mood swings, difficulty concentrating
- Obesity and high cholesterol
Who particularly needs Omega-3 fats?
- Pregnant women and mothers who are breastfeeding
- Vegetarians as their body will not have access to the Omega-3 fats in oily fish
- Men; studies suggest men are more vulnerable to heart disease and depression, both of which Omega-3 can help combat
Foods high in Omega-3 fats
Food |
Serving size |
Cals |
Amount |
GDA (%) |
Salmon |
100g |
215 |
2.3 g |
76 % |
Mackerel |
160g |
382 |
3.2 g |
106 % |
Tuna |
100g |
99 |
1.6 g |
53 % |
Sardines |
86g |
168 |
1.8 g |
60 % |
Pumpkin seeds |
30g |
178 |
1.0 g |
33 % |
Walnut oil |
30g |
152 |
3.4 g |
113 % |
TAGBD
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