OMEGA Levels

What are Omegas? 

Omega-3 fatty acids are essential nutrients that play a crucial role in supporting various aspects of your health. They are known for their heart-protective properties, promoting brain health, and contributing to overall well-being. Here are some key benefits you can gain by incorporating omega-3 rich foods into your diet:

• Heart Health: shown to help lower blood pressure, reduce triglycerides, and support overall heart health by ensuring vascular fluidity.
• Brain Function: Omega-3s, particularly DHA, are integral components of brain cell membranes – will support cognitive function and protect against age-related cognitive decline.
• Inflammation: Possess anti-inflammatory properties, which can be beneficial for individuals dealing with inflammatory conditions. They may help alleviate symptoms and contribute to a more balanced inflammatory response.
• Mood: may alleviate symptoms of depression and anxiety. Researchers put this down to inflammation and gut health. Did you know new studies are showing Omega’s may have a prebiotic-like effect, meaning they support and feed your good gut bacteria 
• Hormone health: They can help regulate blood clotting, inflammation and relaxation of artery walls

RDI

Sources of Omega 3 (Vegetarian)

• Algae: The Omega 3 present in fish is originally synthesised by microalgae. When fish consume phytoplankton that consumed microalgae, they accumulate the omega-3s in their tissue. Algae sources include chlorella, spirulina and seaweed – which are considered vegetarian and vegan
  ·      Nuts and seeds:Flaxseeds, walnuts, tahini, hemp seeds, and chia seeds are fantastic plant-based sources of omega-3 fatty acids, perfect for those following vegetarian or vegan diets.
  ·      Seaweed: Seaweed is not only a unique addition to your meals but also a great source of omega-3s.
  ·      Edamame: These young soybeans are not only a tasty snack but also provide a plant-based dose of omega-3s.
  By diversifying your diet to include these omega-3-rich foods, you can enhance your nutritional intake and contribute to your overall health and vitality.
  For more information please see this handout – Optimising Omega’s

Sources of Omega 3 (non-vegetarian)

• Oily Fish: Wild-caught salmon, herring, mackerel, and sardines are rich sources of omega-3s. Aim to include these in your diet regularly – we recommend 1-2 serves per week
   

Meal options 

Please find attached link you a personalised diet designed by our Clinical Nutritionist and Clinical Naturopaths. Morkare Natural Clinic is Brisbane’s leading Naturopath clinic as here are some healthy tips on How to improve Omegas in your diet

Link: Click Here

Fun Fact 

There are different kinds of omegas! We have omega 3, 6 and 9. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils, and DHA/EPA are found in fish and other seafood.