Everything you need to know about omega-3s

From fish to flaxseed, a few different foods contain omega-3 fatty acids. But what exactly are omega-3s and why do you need them? Here’s what you need to know about these healthy fats and the foods that provide them.

In a nutshell, omega-3 fatty acids are a type of polyunsaturated fat that deliver health benefits. As well as providing an energy source for the body, omega-3s play a role in the healthy functioning of everything from the blood vessels and the heart to the immune system. The body can’t produce omega-3s, so getting the three different main types from foods or dietary supplements is the only way to increase and maintain healthy levels in the body.

It’s the omega-3 fatty acids found in fish that appears to well known for Its health benefits. Research has linked eating fish and other types of seafood to be supportive of heart health, cognitive function, and healthy eyes.

Adequate intakes (AI) of ALA, DHA and EPA have been established, and the amounts vary depending on how old you are. Children need different amounts of omega-3s compared to adults, but for people aged 19 and over, official guidelines recommend that:

• Men need 1.3 g a day of ALA and 160 mg a day of EPA and DHA
• Women need 0.8 g a day of ALA and 90 mg a day of EPA and DHA

However, The Heart Foundation suggests aiming higher than this, by including in your diet two or three serves of fish – and particularly oily fish – per week, so that you’re getting 250-500 mg of marine-sourced omega-3s each day. The Heart Foundation also recommends that all Australians should aim to consume 1 g – or 1,000 mg – of plant-sourced omega-3 each day. One teaspoon of ground flaxseeds contains 922 mg of ALA, 30 g of walnuts contains 1,884 mg, one tablespoon of canola oil contains 1,820 mg, and 15g of chia seeds contains 2,685 mg.

Research suggests that eight out of 10 Australians aren’t getting enough marine-based omega-3s from their diet alone. Rough, scaly skin and a swollen, red and itchy rash are associated with not having enough omega-3 fatty acids in the diet.

A question that gets frequently asked is, how can vegans and vegetarians get enough omega-3?

Plant foods such as flaxseed, chia seeds, walnuts and hemp seeds provide omega‑3 fats in the form of alpha-linolenic acid (ALA). Eating plenty of foods that contain ALA is important, however consuming sufficient amounts of EPA and DHA is vital, too. Luckily, fish-free and seafood-free supplements that contain EPA and DHA from ingredients like algal oil are available to provide a well absorbed source of omega-3.

Omega-6 fatty acids are another type of polyunsaturated fat that can also help to support heart health. However, it is important to get the right balance or ratio between omega-3 and omega-6 fatty acids. Found primarily in nuts, seeds and plant oils, such as corn, soy and safflower, omega-6 fatty acids are often prominent in the average diet. If you have a vegetarian or vegan diet, it’s more likely to feature foods with omega-6 than omega-3, which can make it harder to get the balance right.

Aim to include more plant sources of omega-3, like walnuts, flaxseeds and chia. And consider adding algae into your diet, as it’s one of the only plant-based sources of DHA and EPA fatty acids.