Omega 3

What is Omega 3?

Omega 3 is an ‘essential fatty acid' found in food. It is a component of brain tissue important for the transmission of nerve impulses so we can think and move. Omega 3 is also used to make prostaglandins which help regulate the immune system and is important for the development of the retina in the eye so we can see.

When the term ‘essential' is used in the study of nutrition, it means the body cannot make it itself so we have to source it from the food we eat. If we don't, the body can become deficient. Common symptoms of omega 3 deficiency include dry skin and hair, poor concentration (fats fuel the brain), low immunity with frequent colds and slow recovery.

Omega 3 sources

Obtaining omega 3 from the diet is relatively easy if you eat a healthy diet of fresh fish, whole grains and fresh vegetables. The best foods to source omega 3 include:

  • oily fish - salmon, tuna, mackerel, sardines
  • flaxseeds (linseed), pumpkin seeds and walnuts
  • whole grains & legumes/beans
  • leafy green vegetables

*When the diet consists of mainly processed, pre-packaged food omega 3 deficiencies can occur. Omega 3 is easily destroyed by over-processing from high heats and exposure the light and oxygen.

Omega 3 boost

This can be added to cereal, fruit, yogurt, and baking.

Grind equal parts of almonds, sunflower seeds, walnuts and flaxseeds.

Sprinkle 1 teaspoon (child) - 1 tablespoon (adult) over food daily. Make a fresh batch weekly and store in a glass jar in the fridge.