OMEGA-3 Fatty Acids - What's it all about?

Chatting with friends the other evening about taking vitamin supplements, most felt they didn't need to take them. One however insisted it is important to take extra Omega-3 fatty acids.

I thinks she's right...for the reasons below....

Omega-3 and Omega-6 fatty acids
Both of these acids are found in every cell in the body. Our bodies can't make them so we must eat them. Most of us have an imbalanced diet, over-rich in Omega-6 and too low in Omega-3.  It seems this imbalance is a factor in many common diseases including heart decease,  arthritis, asthma, cancer, psoriasis, inflammatory bowel diseases and depression.  

It's the link to depression and mood that got me interested.

Omega-3 and Good Mood
Omega-3 fatty acids are one of the basic building blocks of the brain and seem to be crucial for keeping brain signals moving smoothly.  By implication, imbalance is therefore likely to adversely affect brain function and so mood. 
I've read that countries with diets rich in fish have lower rates of depression, bipolar disorder, postpartum depression and suicide. If you do a web search on Omega-3 and mood there is a huge consensus that boosting Omega-3 intake will help improve mood. 

So I'm sold...Take a fish oil supplement every day and eat oily fish at least 3 times a week.  I've added walnuts to my jar of fruit and nut mix and I try to sprinkle linseeds on my cereal, porridge or yoghurt for breakfast.


Good sources of OMEGA-3 fatty Acids
Oily Fish (eg Sardines, Salmon, Mackerel), Linseed (Flax Seeds), Kidney beans, Soya beans (and tofu), Walnuts, Avacado.

To aid your body's use of Omega 3 it also needs sufficient micro nutrients Vitamin B6, vitamin B3, vitamin C, magnesium and zinc.

Here's an Omega-3 packed lunch I made recently with ingredients to boost vitamins and minerals too: Peppered Mackerel and Boiled Egg Wrap