Essential Omega-3
Omega-3 is one of the two families of polyunsaturated fatty acids called 'essential' because the body needs them but cannot make them - they must be obtained from the food we eat. The other is the Omega-6 family.
An ideal diet should contain the Omega-6 and the Omega-3 fatty acids in a ratio of roughly 2 to 1 (twice as much Omega-6 as Omega-3) but changes to food production and processing and our choice of cooking oils and spreads nowadays mean that in the typical UK diet today, the ratio is more like an unhealthy 8 to 1.
Both of these fatty acids are components of nerve cells and cellular membranes and are therefore involved in the every function of the body. When the balance is out of kilter, the whole body is affected.
In theory, we should be able to redress the imbalance by cutting down on Omega-6 vegetable oils and spreads and eating more of the foods containing the plant-sourced, or short-chain, Omega-3s: flaxseeds (linseeds), rapeseed (canola) oil, chia seeds, walnuts and walnut oil, the Mediterranean plant purslane, and dark green leafy vegetables.
Unfortunately, the amount of Omega-6 in our diet swamps these vegetarian Omega-3s so the body hardly benefits at all.
Happily, this is not the case with the fish-sourced, or long-chain, Omega-3s known as EPA and DHA (Eicosapentaenoic Acid and Docosahexaenoic Acid). The body can readily use these long-chain forms.
To restore a healthy balance, nutrition experts are agreed that everyone should include two portions of fish, one of which should be oily, in their weekly diet. This advice is well-meaning, but fails to take account of the nation's resistance to eating fish. The Food Standards Agency reports that on average, people in the UK eat a third of a portion of oily fish a week. Seven out of ten don't eat any fish at all.
The evidence for the health benefits of Omega-3 has led to a flood of Omega-3 product launches. Eggs, yogurts, bread, spreads, fruit juices, milk and more now come fortified with Omega-3s but investigators report that their Omega-3 content tends to be low and their price high in comparison with their non-fortified counterparts.
Cod Liver Oil, rich in natural EPA and DHA, is an obvious and easy answer. Some people are happy to take it from the spoon (or mixed in orange juice, milk or other drink) but today's younger generation prefer the taste-free convenience of a daily capsule. What could be simpler?
Benefits
The Omega-3 fatty acids are fundamental molecules in the structure and activity of the membranes of all cells throughout the body. They also have highly specialised functions in neurological tissues, especially the brain and retina.
Because of their role in cell membranes, Omega-3 fatty acids are essential for the formation of new tissue and are therefore important for development and growth. They continue to play a major health role through every stage of life.
Best known to help maintain heart health and keep joints supple and flexible, Omega-3 fish oils may also have an influence on adult brain health.
Encouraging early results has generated a raft of studies in other health areas.
