When thinking about topics to write about in my blog, health and nutrition is always one of the things I most want to discuss. Good nutrition is often the first step in treating and preventing a whole range of health problems and with that in mind I decided to tell you a bit about Omega 3.
I’m sure you’ve already heard the phrase Omega 3 thrown around, but what exactly is it? Basically it’s an essential fat predominantly found in fish. I know the word fat is not usually a good thing to associate with healthy eating, but in this case it is. These essential fatty acids play a huge role in maintaining a healthy lifestyle.
Your body can make most of the types of fats that it needs from other fats or raw materials. This is not however the case here. An essential fat is one that your body cannot make itself, so you need to get it from the food you eat (or supplements). And let me tell you Omega 3 is one you do not want to skip.
For those of you who don’t eat fish, don’t despair as avocados are high in very similar, but plant-based essential fatty acids.
Omega 3 has been scientifically proven to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions. Let’s go through some of the major health benefits that Omega 3 can provide:
1. Improving Eye Health
DHA, a type of Omega 3 is a major structural component of the brain and retina of the eye. Interestingly, getting enough Omega 3 has been linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness. Never mind the carrots, if you want to put off getting a pair of spectacles then you best eat your fish.
2. Promoting Brain Health During Pregnancy and Early Life
If you’re pregnant, Omega 3 is crucial for the brain growth and development of your baby. Omega 3 makes up 40% of the polyunsaturated fatty acids in the brain, and 60% in the eye’s retina, so infants who get enough Omega 3 have far better eyesight that those that don’t. Studies have also linked Omega 3 intake with better communication and social skills and fewer behavioral problems.
3. Reducing Symptoms of Metabolic Syndrome
Metabolic syndrome is a collection of conditions that include belly fat, high blood pressure, high triglycerides and low HDL levels (the “good” cholesterol). Omega 3 can reduce insulin resistance and inflammation, and improve heart disease risk factors in people with metabolic syndrome. So when you are trying to lose weight, fish is your friend.
4. Reducing Fat in The Liver
Non-alcoholic fatty liver disease is more common than you may think! Caused by eating rich foods that over time those fats store up and stay in the liver, it is now the most common cause of chronic liver disease in the world. Omega 3 helps reduce fat in the liver and allowing the body to process and get rid of harmful fats.
5. Improving Skin Health
We all want glowing skin and Omega 3 is a structural component of the skin. It is responsible for the health of cell membranes, and a healthy cell membrane results in soft, moist, supple and wrinkle-free skin. Omega 3 can also protect your skin from sun damage by helping to block the release of substances that eat away at the collagen in your skin after sun exposure.
Given the wide-ranging importance and benefits of marine Omega-3 fatty acids, it is important to eat fish or other seafood one to two times per week, particularly fatty (dark meat) fish that are richer in Omega 3. Commonly found South African seafood and fish with the highest levels of Omega 3 include:
- Sardines
- Anchovies
- Oysters
- Rainbow trout
- Mussels
So to keep that healthy lifestyle going why not try my delicious and easy to make grilled sardine with radish, fennel and lemon recipe with one of your favourite salads from All Sorts of Salads, and get all those amazing health benefits in the form of a yummy meal. So much better than taking a supplement!
