Talk to a biochemist and they will tell you that omega 3 is a polyunsaturated fatty acid. That means that it is a type of fat with a distinctive chemical structure consisting of double molecular bonds. The name omega 3 refers to the distance between the tail of the molecular chain and the last of these double bonds; three carbon atoms.
Talk to a nutritionist on the other hand, and they will tell you that omega 3 is an ‘essential’ fatty acid. This means that bodies cannot make omega 3 and therefore it must be sourced from the foods we eat.
Why you need omega 3 in your diet
Our bodies rely on a complex balance of organic compounds to fuel the many chemical reactions and organic processes that keep us alive and functioning. Omega 3 plays a role in some pretty fundamental physical functions. These include:- Generating energy.
- Creating hormones that control inflammation, blood clotting and the function of arteries.
- Keeping our immune systems, hearts and lungs fully functional.
- Regulating the amount of fats in circulation.
- Keeping our joints flexible and free from pain.
- Building the membranes of every cell and controlling the ways our nerves connect to these.
- Promoting cardiovascular health
- Attention deficit hyperactivity disorder (ADHD)
- Myocardial infarction (heart attacks)
- Asthma
- Eczema
- Brain ischemia (strokes)
- Arthritis
- Cancer
- Alzheimer’s Disease
Is omega 3 found in all fish?
There are three forms of omega 3: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish is the principal source of the latter two. In any list of foods rich in omega 3, you will find a remarkable number of oily fish, including:- Herring
- Salmon
- Mackerel
- Tuna
- Anchovies
- Sardines
- Trout
What other types of food contain omega 3?
But what if you don’t like fish? Or you are a vegan committed to a lifestyle free from animal produce of any kind? Just how do you get omega 3 without fish? Thankfully, there are other options. Let’s take a look at some:- Green leafy vegetables
- Walnuts
- Peanuts
- Flax seeds
- Pumpkin seeds
- Soya
- Meat from grass-fed animals
How to find out if you have healthy levels of omega 3
Could symptoms you have been experiencing be related to your omega 3 levels? A registered nutritionist may be able to provide advice or refer you for blood testing. But the waiting lists for such services can be long. If you’d rather not wait, there are kits available that will enable you to take an omega 3 and 6 test at home, in your own time. Take a blood sample using a simple pin prick method and send in your sample. This will receive a full laboratory analysis and you will receive your results in just a few days. Your report – accurate and accessible – will enable you to fine-tune your diet and balance your intake of essential fatty acids, receiving a reassuring boost to your health and wellbeing.Sian Baker
Medically reviewed by Sian Baker, Dip ION mBANT mCNHC – Written by Beth Giddings (BSc)
Updated on 1st December 2021