The enormous body of scientific evidence showing the health benefits of eating fish at least three times a week or supplementing with fish oil is just too compelling to ignore. Dozens of studies show that populations with a high intake of fish, particularly fatty fish such as mackerel, salmon, tuna and sardines have a consistently lower death rate from cardiovascular disease than populations with a low fish intake.
These results are significant when we look at the grim statistics for heart disease in this country. Cardiovascular disease is the leading cause of death in New Zealand, accounting for more than four in every ten deaths (New Zealand Ministry of Health). The exceptional qualities provided by fish oil are due to unique fats that we abbreviate to DHA and EPA which are long-chain omega-3 essential fatty acids (EFAs).
What are essential fatty acids (EFAs)?
Essential fatty acids (EFAs) belong to the group of polyunsaturated fatty acids found mainly in nuts, oily fish, flaxseed, safflower, sunflower and soybean oils. The two main EFAs are called Alpha-Linolenic Acid (ALA) and Linoleic Acid (LA), which belong to the omega-3 and omega-6 families respectively. These are called ‘essential’ for two reasons. They are essential to life and health. The body cannot manufacture EFAs and so they must be supplied from the diet.
Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell.
Omega-3 vs omega-6
In general, hormones derived from the two classes of EFAs have opposite effects. Those from omega-6 tend to increase inflammation, blood clotting, and cell proliferation, while those from omega-3 decrease those functions. Both families of hormones must be in balance to maintain optimum health.
The typical diet takes in stacks of omega-6’s, which if not balanced by omega-3’s, fiercely fuels the inflammatory fires. The ratio of omega-6’s to omega-3’s should be somewhere between 2:1 and 4:1. But to our great detriment, most New Zealanders now get somewhere between 10:1 and 30:1. Modern food processing techniques have actually altered a basic building block of the brain and our cell structure which has not been to our benefit.
To help address this omega-6 to omega-3 imbalance, it is recommended to increase consumption of omega-3 EFAs.
Foods rich in omega-3
Special benefits of omega-3
Brain Development, Memory & Cognitive Function: Research suggests that EFAs are needed during foetal development and throughout childhood to ensure proper brain development and learning capabilities. The fatty acids in fish oils influence the formation and release of brain chemicals involved in mood and behaviour.
Visual Development: EFAs are needed for healthy vision and development of the retina.
Heart Health: There is overwhelming evidence to support the role of omega-3 fatty acids in protection against high cholesterol and heart disease – conditions that affect numerous New Zealanders. EFAs are needed to keep the heart and blood vessels healthy. Researchers have discovered that fish oils help to maintain a regular heartbeat, promote healthy cholesterol levels, improve blood vessel relaxation and manage blood pressure. The regular use of fish oil has been linked to an improvement in circulation, including more flexible arteries and blood vessels, and reduced blood ‘stickiness’
Healthy Skin, Hair & Nails: EFAs have shown promising results in skin problems, dull hair, dandruff and cracked, brittle nails and improved healing of cuts and abrasions.
Healthy Joints: EFAs regulate prostaglandin balance to help support healthy joint mobility.
Immunity: EFAs are needed to manage the inflammatory responses that trigger allergic reactions and are precursors to prostaglandins, which influence immune function.
Nervous System Health: EFAs are needed to help conduct electrical signals in nerve cells.
What is the recommended intake of omega-3?
The recommended intake of omega-3 varies depending on age, current health status and family health history. We recommend talking to a Hardy’s natural health expert for advice on achieving the adequate intake of omega-3 through diet and/or supplementation.
Delivery
