Omega 3's - A Fat Worthy of Friendship!

Have you heard of Omega 3 fatty acids? The name may sound like a character from Star Wars but did you know that Omega 3 fatty acids are a type of fat that is good for you? Let me tell more.
First a note on ‘fat’….You will normally hear ‘fat’ mentioned in the same sentence as weight loss. In fact fat is usually described as the villain and we are told to avoid it at all costs! But did you know that fat is actually a necessary part of your diet? Well, let’s dispel the myths and get some facts straight!

Believe it or not, we need fats. But there are both healthy and unhealthy fats. Monounsaturated and polyunsaturated fats being the healthy types and saturated and trans fats being unhealthy. Healthy fats have many benefits to our health and should be included in our diet while unhealthy fats should be limited. One group of polyunsaturated fats is the Essential Fatty Acids (EFA’s); Omega 3 fatty acids and Omega 6 fatty acids. Let’s look at Omega 3’s (for short) in more detail.

First up, what exactly are Omega 3’s? Omega 3’s are fats that are essential to human health. The body cannot make Omega 3’s so we must get them from the foods we eat. Omega 3’s are found in oily fish such as tuna, salmon, mackerel, herring and sardines, dark green leafy vegetables, olive and canola oils and of late have been fortified (added) into some food products. Eggs may also have higher levels of omega 3’s when they come from chickens fed flaxseeds (check the packaging). If you are unable to get Omega 3’s from your food, they are available as capsules, just ask your pharmacist!

There are many benefits of consuming Omega 3’s but here are 5 big ones:

Weight loss – studies have shown that people consuming a diet rich in Omega- 3’s control their blood glucose levels (bgl’s) more effectively than those who do not. Being able to control bgl’s can help with feelings of fullness and reduce food cravings.
Healthy Skin – Omega 3’s has been shown to work wonders on the skin in areas such as; skin inflammations, disease, and overall skin perfection. So by having plenty of Omega 3’s in your diet, healthier skin will be a lot easier to achieve.
Healthy heart – studies have suggested that including Omega 3’s in your diet may help prevent heart disease and stroke as well as slow down the progression of atherosclerosis (atherosclerosis when arteries - major vessels that blood flows through become blocked).
Brain and eye health – Omega 3’s are essential in the growth and function of brain and eye cells. They are also important for the transmission of brain signals.
Omega 3’s are useful in decreasing inflammation within the body making them beneficial for those suffering from inflammatory disorders such as arthritis, eczema and asthma.

So now that you understand 5 benefits of Omega 3 fatty acids, why not add a tin of salmon or tuna to your salad or eat fish once or twice a week, make a salad dressing using a little bit of canola or sunflower oil or have a high omega 3 egg with spinach for breakfast.... The options are endless! Check out our Tony Ferguson Cook Book or website for great recipe ideas and welcome these fats into your diet!

Last updated 17 June 2009