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Omega 3

The healthy fats

Omega-3 fats are polyunsaturated fats and can be divided into three types.

Omega-3 fats can come from marine, animal and plant sources.

  • Alpha- linolenic acid (ALA) found in plant foods
  • Eicosapentaenoic acid (EPA) found in marine and animal foods
  • Docosa hexaenoic acid (DHA) found in marine and animal foods

The Fish based Omega-3 fats contain most of the health benefits and are helpful in heart health, brain and nerve function, Best sources of omega-3 fats are mainly in:

  • Fish and seafood, such as salmon (fresh and canned) , sardines (fresh and canned) , barramundi, canned mackerel, canned tuna, and flathead;
  • Seafood, such as scallops and mussel; and
  • Some nuts (walnuts) , seeds (linseed/flaxseed, chia seeds), oils such as canola and soy bean, and green leafy vegetables.

Although there is no recommended intake of omega 3s, including these fats in your diet is beneficial. There is a AI for Omega 3 ALA for men is 1.3g per day and for women is 0.8g per day – Referenced from the Nutrient Reference Values for Australia and New Zealand (NH&MRC 2005). And there probably would be for the DHA / EPA ?