What are the omega 3 benefits?Omega 3 benefits
 What are omega 3 fats? Omega 3 fats are an essential type of polyunsaturated fat and are required for every cell in the body. Omega-3 fats include:
ALA is a shorter chain omega 3 fat, and EPA, DHA and DPA are long chain omega 3's. ALA can be converted to long chain omega 3s, however this process is not very efficient so it is important to still consume long chain omega 3's in the diet. What's the importance of keeping triglycerides within recommended ranges? Triglycerides are regarded by some health experts as being an independent risk factor for coronary heart disease, meaning that if you have high triglycerides alone, and no other abnormal cholesterol results, then this still puts you at a higher risk for heart disease. This is why one of the strongest omega 3 benefits is a reduction in triglyceride levels, which can sunsequently reduce risk of heart disease. Click here for more information about a diet to lower triglycerides. How much fish/fish oil to gain the omega 3 benefits?  Gain the Omega 3 benefits - Adults
Gain the Omega 3 benefits - People with high triglycerides For people with high triglycerides, 2-4g of EPA+DHA (i.e. marine oils) are recommended, which could be obtained by taking fish oil capsules. The Australian Heart Foundation recommends starting at a dose of 1.2g of omega 3 per day, then increase gradually to 4g/day if this is suitable. Taking doses of omega-3 supplements of up to 3 g/day is generally considered safe, but please ask your doctor if omega 3 or fish oil capsules are suitable for you, before you start using them. Gain the Omega 3 benefits - People with heart disease The American Heart Association and the Australian Heart Foundation recommended about 1g (1000mg) of EPA + DHA (long chain omega 3's) each day, ideally from marine sources such as fatty fish. Taking long chain omega 3s in capsule form should be discussed with your doctor first, but capsules are a practical way of achieving the recommended intake. The Australian Heart Foundation also recommends a further 2g of ALA (short chain omega 3’s) on top of the 1g of EPA + DHA omega 3’s (that’s a total of 3g Omega 3’s per day) Are there any side effects from taking omega 3's? While there are clearly many omega 3 benefits, we do need to look on the flip side. Only a small percentage of people actually experience any side effects from consuming omega 3s. Side effects may include:
These side effects are more likely to be experienced with higher doses of omega 3's (i.e more than 3g/day), and usually only a small percentage of people experience any of these effects. Why are they called omega 3 fats? Because the first double bond in the chemical structure of these fats occurs at carbon number 3 (from the terminal end of the carbon chain). How should you prepare and eat fish? The omega 3 benefits from eating fish are clear. However, certain preparation methods can result in a fish meal being unhealthy! Fried fish, for example, often contains lower levels of omega 3s and should be avoided because of the trans fat content. Eating creamy sauces as an accompaniment counteracts any goodness from the fish - the saturated fat from the cream is bad for your heart! Healthier methods of preparing fish include: baking, steaming, poaching, grilling, barbecuing. Where do omega 3's come from? Marine derived Omega 3s from marine sources include DHA and EPA, the long chain omega 3s. These long chain omega 3s can be found in oily fish predominantly and fish oil capsules.  Plant derived Some plants contain the shorter chain omega 3, ALA. ALA can be found in walnuts, linseeds, canola oil, soybean oil and flax oil. Animal derived Some animal products contain another type of omega 3, decosapentaenoic acid (DPA). This type of emega 3 fat can be found in chicken and beef. I don't like fish, I have limited access to fish, and/or I can't afford fish. Where else can I get omega 3's from? Walnuts, canola, soybeans, flaxseed, and their oils, tofu, and fish oil supplements. How much omega 3 is in a fish oil capsule? It depends on the brand. Read the nutrition label and check the EPA and DHA levels in each capsule. Many provide 300mg EPD+DHA per capsule, with the total dose of Omega 3 being 1000mg per capsule. Look for fish oil capsules with the highest content of the long chain omega 3’s, EPA + DHA. What about mercury? It’s true - nearly all fish and shellfish contain trace amounts of mercury. For normal, healthy adults (if we can define normal!) the risks from mercury in seafood are not a major health concern. It’s the fish containing higher levels of mercury that pose a risk for an unborn baby or young child - the mercury can interfere with the developing nervous system. For this reason, the people that need to be extra careful in order to minimise potential harm from high levels of mercury include:
These groups should still include fish as part of their diets, but need to be aware of fish containing high levels of mercury. For more specific information about mercury in fish, see the food standards/safety website relevant to your country e.g. The FDA website (US), the Food Standards Agency (UK) or the FSANZ website (Australia). Did you know? Fish oil capsules sold in Australia contain little or no mercury! Omega 3's are also known as:
I hope this page has provided you with thorough information on omega 3 benefits. If there is anything on this site related to cholesterol that you would like to see, feel free to contact me by using the contact page on the nav bar. Return from omega 3 benefits to Home Page
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