( Nutrition )
ARE YOU FAT DEFICIENT ?
Dr Joanna explores omega-3 deficiencies .
here is a special group of fats
T called ‘ omega-3s ’. You probably
know them as fish oils and perhaps take supplements – they are some of the most commonly sold supplements – however , despite this , recent data shows that the vast majority of people in Western countries including Australia , New Zealand , USA and the UK have blood levels that are low in omega-3s .
This matters because low blood levels – measured as the omega-3 content of red blood cells , which have been shown to reflect the levels in other body tissues and indicative of intake over the previous few months – have been shown to be significantly associated with an increased risk of several diseases and conditions including cardiovascular disease , depression and anxiety , arthritis , macular degeneration , cognitive decline and the chronic inflammation that is at the root of many of these conditions .
It does seem extraordinary that a small group of fats could have such dramatic impact on the health of the human body , but the evidence is compelling and real . So much so that I don ’ t think it will be long before this is properly recognised
and the long chain omega-3s are named as essential nutrients alongside vitamins and minerals .
What are omega-3s and where do we find them ?
Omega-3 fats are specific types of polyunsaturated fats and the principal ones that are critical to the body are EPA and DHA . These are the long chain omega-3s and they are found in largest amounts in oily fish from deep , cold waters .
Our highest dietary sources are , therefore , fish such as salmon , trout , sardines , barramundi and mackerel . Providing a little less , but still excellent levels , are other fish including canned tuna and white fish , and other seafood such as oysters , mussels , scallops , prawns and octopus . Omega-3 enriched eggs are another great source . You also find tiny , but still significant amounts , in grass-fed red and game meats .
You can find omega-3s in some plant foods but it ’ s important to realise these are not the long chain omega-3s EPA and DHA . Plant foods sources , such as chia , flaxseed , hemp seeds and walnuts , contain ALA , a shorter chain omega-3 . This is still beneficial as we can elongate this in the body to come extent to make the longer chain fats , but there is much variation between people in their ability to do this and none of us are particular efficient at it . To me this is interesting as it provides pretty compelling evidence that seafood has played a major role in the human diet , although it is also true that the wild meats our paleo ancestors ate were richer in omega-3s than today ’ s domesticated breeds .
What do omega-3s do in the body ?
Long chain omega-3s are found in pretty much every cell in the body . They are essential to the correct functioning of cells , especially in the brain where they are concentrated and in the heart . We know that they play vital roles in both of these organs – get enough omega-3s and your risk of heart disease is staggeringly lower and your brain will function better and age better so you can ward off dementia . You ’ re more likely to be able to keep depression and anxiety at bay when your brain has optimal levels of omega-