g_5-9_omega_grams.pngIt helps to get the balance right

To stay healthy, you need about four to six times more Omega 6 fatty acids than Omega 3 fatty acids. Or in other words, one gram of Omega 3 fatty acids for every four grams of Omega 6 fatty acids.

A few tips for you

  • Eat more oily fish.
  • Toss out the polyunsaturated oils and margarines and use canola oil instead.
  • Eat more whole grains, fresh fruit and veggies. Olive oil is great and so is garlic, even if you might go through more toothpaste.
  • Snack on nuts like walnuts but don’t go overboard.
  • It’s a good idea to reach for products that have Omega 3 DHA, such as our So Natural Rice Milk with Omega 3 if you need to supplement your intake.

 

The Omega Balance

You’re probably wondering why your body needs a balanced combo of omega-3 and omega-6 fatty acids. The reason is that too much omega-6 can affect the way your body converts ALA into EPA and DHA.
That’s a mouthful of acronyms but we’ll try and explain it!

The 3 Omega 3’s

There are 3 main types of Omega 3,

  • The first is DHA, or Docosahexaenoic acid, which is a long chain Omega 3 fatty acid that you’re largely going to find in oily fish and marine algae.
  • The second is EPA, or Eicosapentaenoic acid, another long chain Omega 3 fatty acid that’s again mainly found in oily fish and marine algae.
  • The third is ALA, or Alpha-linolenic acid, also a short chain Omega 3 fatty acid that you find plenty of in nuts, soy, canola and linseed. Your body will actually convert ALA into DHA and EPA, but it’s different for everyone.

ALA, DHA and EPA all have great cardiovascular benefits and when picking out something to eat or drink, ensure it’s filled with DHA or EPA, not just ALA.

How much is enough?

At the end of the day, if you want to feel good you have to avoid overdoing Omega 6 in relation to Omega 3.

There is no Recommended Daily Intake (RDI) for Omega 3 fatty acids. The NHMRC have instead set an Adequate Intake (AI) level based on what they estimate the nutrient intakes of a healthy person should be.

NOTE: A much higher daily requirement for ALA than for DHA / EPA

 

 

ALA (g / day)

DHA / EPA (mg / d)

Children

1-3yr
4-8yr

0.5
0.8

40
55

Boys

9-13yr
14-18yr

1.0
1.2

70
125

Girls

9-13yrs
14-18yrs

0.8
0.8

70
85

Men

>19yr

1.3

160

Female *

>19yr

0.8

90

 

Are supplements as good as the source?

You can never beat the natural source but if you’re struggling to get enough Omega 3, supplements can be extremely useful. It is important for you to be aware of the type of Omega 3 in the actual supplement though and check the content of the Omega 3. A capsule that has a massive 1000 on the front probably only has 30mg or so of actual Omega 3.