Omega 3 Oils and Their Health Benefits 

If you’ve never heard the term ‘Omega 3’ before, what does it mean?

Omega 3 is a type of fat that is essential to our bodies. It is associated with health benefits. And, since the body cannot produce its own Omega 3 fats, it has to get them from what we eat.

The three main Omega 3 fats are ... decosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA). EPA and DHA have been studied extensively as these are associated with many beneficial health outcomes (see below).

DHA and EPA can be found in seafood; All seafood contains it in varying degrees. I would suggest choosing seafood with larger quantities of Omega 3. These include - sardines, herring, salmon, sprats, mackerel, anchovies and mussels. Seafood is fraught with issues around sustainability.

The Marine Stewardship Council is a great resource for discovering about sustainable seafood. In the UK, there is an easy to use ‘Good Fish Guide’.
The UK’s health authority, the NHS, suggests an adult eat 2 portions of fish per week, one serving being oily fish.

So what about supplementing? This might be something you do - if you are concerned about not getting enough DHA and EPA from what you eat. A fish oil supplement may then be helpful. One which is sustainably sourced and has been tested for heavy metal contamination.

If you don’t eat seafood - your body will convert ALA into EPA and DHA, but only small amounts convert. Generally, it is easier to convert ALA to EPA , due to the EPA molecule being much smaller than DHA. Women are generally better converters than men, which is thought to be due to oestrogen. Yet, conversion is still poor. DHA conversion rates from ALA is sometimes quoted as low as in 5% (with conversion rates being slightly better in women than men).

Flax/linseeds, chia seeds, hemp seeds, walnuts, soy and green leafy vegetables are all sources of ALA. Some hens and dairy cows can be fed a diet richer in ALA such as flax seeds, so their eggs and milk are higher in ALA.

In the last decade DHA and EPA has become available in vegan supplement. These supplements come from sustainable marine algae (a natural sea vegetable). This is good news for vegetarians, vegans and anybody else who would prefer this.

Omega 3’s are thought to help improve microbiome balance, decrease inflammation, and balance neurochemistry. In perimenopause and menopause, these benefits are especially important  - supporting gut health, reducing inflammation, and helping with mood and anxiety. 

Dr Megan Rossi says... ‘Omega-3 increases bacteria in the gut. And these have been shown to produce anti-inflammatory chemicals called short-chain fatty acids. These clever little short-chain fatty acids in the gut are vital in many of the body’s processes. One, called butyrate, has been linked to protecting us against a whole host of diseases. Including bowel cancer, diabetes and depression.’

Dr Lisa Mosconi, author of the XX Brain (about women's brains), says that the best type of fat for the brain is DHA.
Of particular interest, is the connection with anxiety and Omega 3. According to a 2018 review and meta analysis, published in JAMA, the researchers found that it was the balance between DHA and EPA which is important. Where DHA was 40% or less (relative to EPA) - there was no significant beneficial effect in reducing anxiety.

When it comes to our health, including gut health, nothing beats a good balanced diet - rich in whole foods. Especially one that follows the Mediterranean diet principals.

If you’d like to see one of my recipes which uses fish, with a vegetarian/vegan swap, then head here to my Recipe page. This recipe for Pak Choy & Ginger with Turmeric Fish is loaded with gut health benefits!