Get hooked on Omega 3.

In this extract taken from The Omega 3 Diet Revolution by Shamala Ratnesar, we discover why this fatty acid benefits our health at every stage of our life.

Worldwide attention was drawn to omega 3 fatty acids when Bang and Dyerburg, two Danish researchers working in the 1970s, found that the Inuit people of Greenland had a much lower incidence of cardiovascular disease than Danish people, despite a diet high in fat. What was their secret? The striking feature of the Inuit diet was a high intake of omega-3 fatty acids from fish and seafood.

Since then, thousands of studies conducted throughout the world have demonstrated the protective, healing and life-enhancing powers of omega-3 fats. Eating a diet rich in omega-3s can prevent serious diseases such as heart disease, cancer and diabetes, reduce inflammatory processes throughout the body, protect against depression and increase our life span. Of added interest is the role of omega-3s during the human life cycle. At all ages and stages of life - from unborn babies through to seniors - omega-3s are not just important to our health and wellbeing, they are essential.

who can benefit from omega 3 s?

what else do omega-3s do?

omega-3s boost brain power
Our brains are rich in omega-3 fatty acids. Our unique brain structure and capabilities set us apart from all other creatures on Earth. Eating a diet rich in omega-3s will keep our brains active and alert, improving memory and mental acuity.

skin food
Omega 3 s can do wonders for the skin, improving texture and clarity from within. Even when it comes to wrinkling of the skin from ageing, omega-3s can makea difference.

So, omega-3s are heart food, bone food, skin food, cancer-fighting food, mental wellbeing food and brain food. I hesitate to call them a miracle food, but any objective judgement shows that they come close.

the elixir of nature
There are two kinds of omega-3 fatty acids: plant and marine. It is essential to include plant omega-3s in our diet every day, as our bodies cannot manufacture them. At least 2g is considered to be the minimum amount for good health.

You can get this amont from one tablespoon of canola or mustard seed oil, one teaspoon of flaxseed (linseed) oil, or three slices of soy and linseed bread. The easiest way to obtain your plant omega-3 needs is to use small amounts of canola oil in cooking and a thin spread of canola margarine or canola spread on bread each day.

Marine omega-3s come from the sea. As you would expect, they are found in all kinds of fish and other seafood such as oysters and prawns. All fish contains omega-3, but some are richer sources than others. For example, sardines, salmon, herring and mackerel have a high omega-3 content. A general principle is that the colder the water, the more omega-3s the fish accumulates.

Marine omega-3s can also be found in omega-3 eggs. They are good for everyone, and particularly so for vegetarians.

Aim to include fish in your diet at least twice a week. If you have high triglycerides, heart disease or type 2 diabetes, or if you want to optimise your health, try to have some form of fish/seafood/omega-3 eggs daily.

As food manufacturers have become aware of the life-saving properties of omega-3 fatty acids, they have started to add omega-3s (fish oil) to foods that don't normally contain omega-3s. In many countries, common foods such as bread, milk and orange juice have been enriched with omega-3s and theycan be a valuable addition to our diet, particularly for those who don't eat much fish or seafood.

how do fish & omega-3 fatty acids protect us?

Omega-3 fatty acids work in multiple ways to prevent heart disease or to help prevent you from dying if you do have a heart attack.


example of a diet rich in marine omega-3s
monday ........ salmon and salad sandwich for lunch
tuesday ........ baked trout with lemon and dill for dinner
wednesday ... tuna sandwich for lunch
thursday ....... smoked salmon focaccia for lunch
friday ............ pan-fried fish or grilled Cajun fish for dinner
saturday ....... prawn curry for dinner
sunday ......... pan-fried omega-3 eggs for breakfast

about the book
The Omega-3 Diet Revolution: The Ultimate Health & Weight Loss Solution by Shamala Ratnesar is published by Macmillan Australia. RRP $33.

Increase breast milk production.