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OMEGA 3

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

 

Age

Male

Adequate intake

Female

Adequate intake

Pregnancy (P) + Lactation (L)

0-6m

0.5g

0.5g

 

7-12m

0.5g

0.5g

 

1-3yr

40mg

40mg

 

4-8yr

55mg

55mg

 

9-13yr

70mg

70mg

 

14-18yr

125mg

85mg

110mg (P)

140mg (L)

19+ yr

160mg

90mg

115mg (P)

145mg (L)



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 link recipes 

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.