Dr Trisha Macnair looks at why everyone needs a regular
intake of omega 3 fish oils.
It’s hard to believe, but there is one nutrient in our
diet that not only helps to lower levels of dangerous triglyceride
fats in the blood and prevent atherosclerosis (hardening of the
arteries), but which also lowers blood pressure, prevents abnormal
rhythms of the heart, reduces the risk of blood clots and cuts down
inflammation in the blood vessels and the joints. That powerful
nutrient is known as omega 3 polyunsaturated fatty acid.
Doctors began to realise that omega 3s have dramatic health
benefits when research in the 1970s showed that the Inuit people in
Greenland were 10 times less likely to suffer from heart disease
than their Danish neighbours. Although both populations consumed
similar amounts of fat, the Inuit diet was rich in fish oils while
the fat in the Danish one consisted mostly of saturated animal
fats.
Fish oils are a very good source of two important types of omega
3 fatty acids, docosahenaenoic acid (DHA) and eicosapentaenoic acid
(EPA). A third type of omega 3, alinolenic acid, is found in
certain plant oils, such as linseed, canola and soy oil, as well as
from nuts such as walnuts and peanuts.
Extensive research has now linked the intake of fish and fish
oil supplements to a 15-30% reduction in the risk of suffering a
heart attack or stroke. However, omega 3s don’t just prevent
cardiovascular disease. They also have anti-inflammatory effects,
which mean that they may be useful in controlling conditions such
as arthritis, bowel disease and skin problems.
Cod liver oil - an established source of omega 3 - has been
taken for hundreds of years for pain and stiffness in the joints.
Medical research now backs up this remedy by showing that omega 3
fatty acids not only relieve symptoms in osteoarthritis but may
also switch off the process which breaks down the joint cartilage
in this condition. In inflammatory bowel disease such as
Crohn’s or ulcerative colitis, omega 3s may reduce the rate
of relapse, while in psoriasis they can relieve itching and
redness.
Omega 3 fatty acids cannot be manufactured in the body but must
be taken in as part of the diet. For this reason they are known as
essential. And, as the body has a limited ability to store omega
3s, these essential fatty acids must be taken regularly. The
easiest way to increase omega 3 intake is to eat more oily fish.
Initially doctors recommended two portions a week of oily fish such
as mackerel, herring, tuna, salmon or sardines.
But concern about levels of harmful toxins in fresh fish,
including PCBs and dioxins, have led to a change in the
government’s recommendations. It now advises eating one
portion of oily fish a week, which should provide 450mg of omega 3
per portion. Although this intake has been shown to have health
benefits, these are lower doses than those linked to major
improvements in heart health. So in order to guarantee adequate
amounts of this vital nutrient, it may be necessary to take
supplements. Pure omega 3 supplements which contain high levels of
DHA and EPA are now available and may be a more attractive and
convenient alternative.
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