Omega-3, the perfect potion or something fishy?

Depending on what you read omega-3 is either a wonder elixir which reduces the risk of everything from heart disease and high blood pressure to cancer and violent behaviour or it's the emperor's new clothes of supplements.

The truth is somewhere in between but is generally in favour of 'get your daily dose of omega-3'.

What are omega-3 fatty acids?

Omega 3's are a family of long chain polyunsaturated fatty acids derived from the essential fatty acid alpha-linolenic acid. This essential fatty acid can not be made by the body and so must be obtained through the diet.

The richest sources of alpha - linolenic acid are oily fish, fish oils, seed oils, leafy green vegetables, some types of nut (walnuts/peanuts). Some eggs and margarine are also enriched with omega 3.

What are the benefits of omega-3?

As stated above the benefits of omega-3 are wide and varied, but it is thought that omega 3's can:

• Reduce the risk of heart disease


• Reduce blood pressure


• Reduce of the risk of dangerous blood clots (talk to your GP if you’re on aspirin or a blood thinner)


• Act as an anti-inflammatory


• Current research has also shown to improve anti social behaviour and attention including; ADHD, dyslexia, dyspraxia and autism


• Omega 3 fatty acids are important for the development of the central nervous system in babies, before and after they are born. There is some evidence suggesting that women who eat (two serving per week) of oily fish when they are pregnant and breastfeeding help their baby's cognitive and visual development.


• At present, research is also investigating if omega-3 could reduce the risk of memory loss and dementia

On the other hand, some research has proved inconclusive showing little or no beneficial effects. For example, researchers at the University of East Anglia reviewed 89 studies into the health effects of omega-3 fats and found no strong evidence to support beneficial effects on mortality, cardiovascular events, cancer or stroke

So what is the conclusion?

The evidence which exists is strong enough for the UK government to advise people to eat more oily fish (one to two portions of oil-rich fish per week.) However, it is important to review the evidence regularly.

Researchers also stress the importance of high quality randomised controlled trials to determine if there is any harm in too much omega-3.

How do I add omega-3 fatty acids to my diet?

Omega-3 fatty acids are derived from oily fish. The Food Standards Agency recommends people should aim to have two portions of oily fish per week. While all fish are good for you, you should limit the consumption of predator fish such as swordfish, shark and marlin as they may contain high levels of mercury; this is especially true for women who are pregnant breastfeeding, or planning to have children in the future as high levels of dioxins and PCBs can affect the development of an unborn baby.

Naturally, incorporating oily fish into your diet is the best way to increase your omega-3 intake. Fish that is considered oily and containing essential fatty acids include:

• Trout
• Mackerel
• Herring
• Sardines
• Pilchards
• Kipper
• Eel
• Whitebait
• Tuna (fresh, not canned)
• Anchovies
• Swordfish
• Bloater
• Cacha
• Carp
• Hilsa
• Jack fish
• Katla
• Orange roughy
• Pangas
• Sprats

If you find that fresh fish is expensive, then tinned varieties of oily fish such as mackerel, sardines, salmon and pilchards are just as good - and a fraction of the price! Try in salads or sandwiches.

Try our scrumptious recipe for salmon burgers with lime mayo, a delicious way to get your omega-3s.

Many foods these days such as breads, juices, meal bars, margarines and oils are also fortified with omega-3 fatty acids.

If you don't like fish, or are a vegetarian, other good sources of Omega 3 fatty acids include:

• Leafy Green Vegetables
• Nuts such as walnuts, brazil nuts, hazelnuts and pecans
• Seeds
• Tahini
• Houmous
• Oils such as soya bean oil, canola oil, rapeseed oil and linseed/flaxseed oil.
• Egg yolks

If you find that you aren't eating enough oily fish, you may want to consider a supplement - the well known GISSI-Prevenzione trial demonstrated protective effects on coronary health with fish oil supplements. However, be sure to ask for advice and choose a reputable brand to ensure quality.