Omega-3 oils, typically found in oily fish and fish oil supplements, are often said to have numerous health benefits, such as reducing the risk of heart attacks, dementia and joint pain. But recent research published in the journal BMJ Medicine shows that while fish oil supplements could reduce the risk for those who already have cardiovascular disease, they may increase the risk of someone developing a heart condition or stroke in the first place. So are omega-3s good for you, and does it matter how you get them? Why do you need omega-3s? Omega-3s are essential fatty acids, which are important for health.
Your body cannot make them, so you have to get them from your diet. There are three main types of omega-3s. Alpha-linolenic acid (ALA) is necessary for your body to make eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA are important for your heart, blood vessels, lungs and the immune and hormone systems. DHA is also important for the development of the retina, brain and nervous system in babies. But as people can convert only small amounts of ALA into EPA and DHA, they need to eat foods containing them.
OK, so how do you get omega-3s? Oily fish such as mackerel, salmon and sardines are a rich source of EPA and DHA omega-3s. White fish such as cod, haddock and plaice, and shellfish also contain omega-3s but at much lower levels than oily fish. If you do not eat fish you can get omega-3s from flaxseed, chia seeds, walnuts, rapeseed, soya beans and the o.
