Omega-3

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Omega-3’s cannot be made by the body, so this shows us the importance that we include them in our diet!

If you didn’t already know, oily fish contains Omega-3 fats.

Oily fish include: herring, salmon, sardines, trout, mackarel, anchovies. Some white (sea bass, sea bream, halibut) & shellfish species contain omega-3 but at lower levels than oily fish – which is why the fat contents of oily fish are higher than that found in white and shell fish.

Fresh tuna is also a good source of omega-3, not so much omega-3 is found in the canned!

We should be eating 2 portions of fish per week, one of which should be oily. There is no recommendation to the amount of omega-3 we should have per week but we should be eating 2 portions of fish per week, one of which should be oily.

Intake of omega-3 is critical for the development and function of the brain – and helps with learning & memory, our immune function and can reduce and lower the risk of heart disease and cardiovascular problems. People with diet’s rich in omega-3 have been shown to have a lower risk of heart disease than people with diet’s low in omega-3.

People on plant-based diets can get omega-3 in their diet by eating – beans; nuts and seeds e.g. walnuts, pumpkin, chia, hemp and flax; green leafy vegetables; and some foods have omega-3 added to them (some brands of milk, yoghurt, breads etc.).

It is best to get omega-3 from foods, but supplements can be taken – fish liver oil, and omega-3 oil.