You may think that fat is bad for you. But there is one type, known as omega-3s – acids, that you should try very hard to eat more of. Found mainly in fish, omega-3s-a collective name for a group of polyunsaturated fats that include the unpronounceable eicosapentaenoic, docosahexaenoic and alpha-linolenic acids – play a key role in many vital body processes, from controlling blood clotting and blood pressure to reducing inflammation.
What’s it good for?
- arthritis
- asthma
- bursitis and tendinitis
- depression
- dry skin
- eczema
- gout
- high blood pressure
- high cholesterol
- hives
- inflammatory bowel disease
- memory problems
- menstrual problems
- nail problems
- palpitations
- prostate problems
- psoriasis
- wrinkles
Scientists first began looking at omega-3s when they noticed that the Inuit (Eskimos) seldom suffered from rheumatoid arthritis or heart disease, even though their diet was a veritable slick of fish, seal and whale oils. As it happens, all of these foods are high in omega-3s, so it didn’t take doctors long to realize that this class of fats is essential for good health.
Reduce your risk of heart disease
Heart disease is the number-one killer of British adults today. Most heart attacks occur when blood clots form in the arteries and block the flow of blood and oxygen to the heart. Study after study has shown that a diet rich in omega-3 fatty acids can reduce the risk of heart attack and also stroke. How do omega-3 s help?
- They lower blood pressure by inhibiting the production of prostaglandins, leukotrienes and thromboxane – substances in the body that cause blood vessels to narrow.
- They make cell-like structures in blood called platelets less likely to clump together and form clots.
- They reduce levels of triglycerides, blood fats related to cholesterol that have been linked to heart disease.
- They reduce inflammation in the arteries and also appear to strengthen the heart’s pumping rhythm.
Omega-3s clearly play an important role in prevention. There is also good evidence that they provide a valuable treatment option for people who already have heart disease. When taken in large amounts, they help to prevent restenosis, the reblockage of arteries that often occurs after a person has undergone angioplasty to open up a blocked blood vessels.
If you already have heart disease or want to make sure you never get it, doctors advise eating only fish, which are rich in omega-3s, every week. This include selmon, mackerel and fresh tuna (but not tinned, as the oils are lost in processing), fresh or tinned sardines and pilchards. The Food Standards Agency has recently issued safety guidelines for oily fish intake: up to four times a week for men and for women past child –bearing age; for girls and women of childbearing age, the limit is two servings a week. Significantly, the FSA advises that children under 16 and women of childbearing age avoid marlin, shark and swordfish altogether, because high levels of harmful pollutants accumulate in the fat of large predatory fish.
If you really can’t stand fish, take fish oil capsules.
Oil away bone and joint pain
You can think of omega-3s as WD-40for the joints. Because they inhibit the effects of inflammatory chemicals such as prostaglandins, they’re a great choice for people who suffer from joint pain and stiffness caused by rheumatoid arthritis. They work so well, in fact, that people who depend on aspirin or other anti-inflammatory painkillers are often able to lower their does once they start taking fish oil supplements.
What’s good for the joints also seems to be good for the bones, especially in postmenopausal women who either have osteoporosis or at the risk of getting this bone-depleting condition. One small study found that those given omega-3 fatty acids for 18 months had denser bones and fewer fractures than those who didn’t take omega-3s.
Myriad other applications
Research results show that omega-3s help to:
- Reduce gut pain A one year study of people with Crohn’s disease, a painful type of inflammatory bowel disease, found that 69 per cent of those who took fish oil supplements stayed symptoms-free, compared with just 28 per cent of those who didn’t take the oil.
- Improve mental health Some scientist suspect that the increasing incidence of depression in the USA is due in part of declining levels of fish eating. Low levels of omega-3s may weaken cell membranes and the production of certain
neurotransmitters in the brain. When scientists looked at 44 people with bipolar disorder (or manic depression), they found that nearly two out of three improved if they were given fish oil.
- Manage lupus This serious auto-immune disease appears to improve somewhat in those who take fish oil supplements, probably because omega-3s reduce inflammation and also help to stop the immune system from overreacting.
- Ease menstrual pain Women who take omega-3s generally experience less cramping during their periods, probably because the supplements can lower levels of prostaglandins, chemicals that increase cramps and discomfort.
- Possibly prevent cancer There is some preliminary evidence that fish oils may help to prevent breast and colon cancers.
Facts about fish oils
- Omega-3s from non-fish sources don’t provide the same benefits as those found in fish oil or cod liver oil.
- Always store fish oil supplements in a fridge to stop them going rancid.
- The recommended dose of fish oil supplements is usually 3,000 to 5,000mg a day. You can avoid common side effects-bloating and flatulence, diarrhoea or a slightly fishy body odour – by dividing the dose into two or three smaller doses and taking them throughout the day. Or freeze the pills and take them with food. Or try switching brands.
- Some naturopaths advise getting your omega-3s from fish oils in the summer and cod liver oil in the winter, because cod liver oil is rich in vitamin D. (In summer, we get enough vitamin D through exposure to sunlight.) The advantage of cod liver oil is that taking a couple of teaspoons (10ml) a day is as beneficial as taking anything up to about 15 fish oil capsules a day. (Alert Pregnant women shouldn’t take cod liver oil as it is high in vitamin A.)
- Excess fish oil can interfere with blood clotting: don’t take more than 6,000mg a day. (Alert Consult a doctor before taking fish oil supplements if you take a blood thinner such as aspirin or have a bleeding disorder. If you have diabetes, limit your intake to 2,000mg a day as larger dose may raise blood sugar levels. Do not take fish oil if you are allergic to fish.)