What is omega 3?
Omega 3 oils are polyunsaturate fatty acids – which are 'good' fats. There are two types of omega 3, and each has a slightly different effect on the body. Plants and vegetables produce ALA (alpha linolenic acid), while fish sources are responsible for DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Studies show both types of omega 3 have a protective effect on heart health and are important for brain function and development.
Did you know spinach contains omega 3?
Omega 3 oils from fish are thought to be more effective as they can be used by the body straightaway, whereas the omega 3 from plant sources needs to be converted in the body to EPA and DHA. But don't let this put you off eating a variety of the plant sources as it all helps boost your omega 3 intake.
Love your heart
The heart health benefits of omega 3 first came to light when scientists discovered that cultures whose diet consisted mainly of fish, such as Japanese and Inuit, have healthy hearts. Further research showed that omega 3 may help to look after our hearts by controlling blood pressure, maintaining a normal heart rhythm and normal blood flow.
How much should we eat?
Kids – and adults – can be picky when it comes to what they will and won't eat, so foods fortified with omega 3 are a great way of including it in their diet, whether in a packed lunch or as part of a main meal.
So here are some top tips on how to sneak omega 3 into your meals.
- Have a morning treat of scrambled or boiled egg and toast.
- Switch your cooking oil for rapeseed or soya bean-based oil – a lot of vegetable oils contain these oils and are a fantastic way to increase consumption of Omega 3.
- Try and introduce oily fish such as tinned salmon and fresh tunal.
- Swap the spread you normally use in sandwiches or on jacket potatoes for a spread rich in Omega 3. Check the label for details.
- If your usual snack is crisps, try walnuts for a change. Why not also sprinkle them onto salads, vegetables and pasta too?
- Instead of a weekend fry-up of eggs, bacon and sausages, try smoked salmon and scrambled eggs, or kippers on toast.
