Ten years ago hardly anyone had heard of omega oils and
yet now they’re everywhere - not only in their natural form,
but in capsules, in enriched milks and in some breakfast cereals,
as well as lined up with the other oils on supermarket
shelves.
The reason why everyone’s going mad about them is easy to
see: the results of nutritional research into their benefits are
all positive. Taking omega oils really can change the way we look
and feel. Skin appears younger and conditions such as eczema and
psoriasis improve dramatically. The ability to concentrate and feel
in control of moods is enhanced. There is even strong evidence to
suggest that these oils protect the heart and make joints more
supple, meaning that they are less likely to succumb to
inflammatory diseases such as arthritis. Research carried out by
the eminent specialist Dr Alexander Richardson has also shown how
wonderful they can be in the treatment of attention deficit
hyperactivity disorder.
A recent large study has confirmed that the influences on brain
function can be traced back to earlier in a child’s life,
hence headlines such as ‘Oily Fish Makes Babies
Brainier’. This major study of 9,000 mothers and their
children, looking at the effects of the essential fatty acid omega
3, found that mothers with the highest consumption of mackerel and
sardines and other sources of omega 3 had children who, at the age
of three and a half, had the best measures of fine-motor
performance. Those with the lowest intake had youngsters with a
verbal IQ six points below average. Parents reported that after
just six weeks of daily doses of omega 3, they noticed a change in
the behaviour and learning abilities of children as young as twenty
months.
Another study carried out in Durham looked at the behaviour of
pre-school children and found there were dramatic improvements when
they took a daily dose of fish oils. This was particularly obvious
among underachieving toddlers, many of whom had been disruptive and
unable to concentrate. They were assessed for motor skills, IQ,
reading, spelling and behaviour and the study identified a huge
reduction in symptoms of the sort associated with ADHD.
Although omega 3 isn’t the only important fatty acid, most
of us already get enough of the others, such as omega 6, in our
diet, so it’s omega 3 we need to concentrate on boosting. How
our bodies use omega 3 might sound a little complicated initially,
but in fact it’s a simple process that begins when we eat
foods containing linolenic acid (LNA). This is found mainly in oily
fish such as kippers, herring, mackerel, salmon (preferably
organic, wild, not farmed), sardines and fresh tuna (tinned tuna
doesn’t count, although tinned versions of the others do).
Our enzymes slowly turn this linolenic acid into docosahexanoic
acid (DHA)and eicosapentanoic acid (EPA).
So, on the menu to boost omega 3 fatty acids, how about trying
smoked mackerel pâté on wholemeal toast or poached
organic salmon in white wine and fresh herbs such as dill or seared
tuna loin drizzled with fresh lime a cool place, as this will help
prevent the oils within them becoming rancid - that would not only
make them bitter and unpleasant to eat but can also be damaging to
health. Talking of not-great fats, since saturated ones, such as
those in butter, cream, cheese, red meat and its products, block
the production of beneficial DHA and EPA, it’s best to keep
intake of saturated fats down.
Finally, there is always of course the supplement option, which
I have to say is very convenient and particularly useful when it
comes to kids with behavioural difficulties, such as ADHD. Parents
should bear in mind that although I have seen some improvements
within just a few days of starting omega supplements, it can take
up to three months for the maximum benefits to become apparent. I
usually suggest that parents think about a three-month trial period
to see whether omega oils are having any positive impact on their
youngsters.
Whether you are taking an omega 3 supplement to improve skin
problems, concentration or moods, or as a preventative to help keep
heart and joints healthy, I would usually recommend taking a daily
fish oil which contains at least 500mg of omega 3 . And remember to
check the sell-by date to avoid encountering any rancid oils.
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