The news seems to be getting better and better about Omega 3. Not only are they a confirmed heart health friend, they’re also being widely studied for their benefits on mental well-being, arthritis management and behaviour problems in children. But there’s also exciting news in the area of exercise, especially for anyone who wants to get an extra boost out of their workouts.
What is Omega 3?
Omega 3 is a type of essential polyunsaturated fat found in plant sources such as canola oil, linseeds, walnuts and oily fish. However, it’s what’s known as the ‘long chain’ Omega 3 that is the most efficiently used by the body. Long chain Omega 3 is sometimes referred to as DHA, EPA and DPA. And oily fish and seafood are the best place to find them.
What’s the link with exercise?
It seems that the health benefits of long chain Omega 3 are likely to be enhanced when combined with other features of a healthy lifestyle — such as regular exercise. Presenting at a recent symposium on Omega 3, Professor Peter Howe from the University of South Australia said, “Long chain Omega 3 contributes through multiple mechanisms, particularly circulatory and metabolic, to help maintain adult fitness”. In one study on AFL football players, Omega 3 supplements given over 5 weeks were shown to reduce exercise-induced heart rates and triglyceride levels (a type of ‘bad’ fat) in the blood. There’s still more research needed, but it looks like footballers — and the rest of us — should certainly be going fish!
What’s the best approach to getting Omega 3 in your diet?
Health authorities and leading scientists are telling us that we are not getting enough Omega 3. There are new recommendations on Omega 3 intake with optimal levels given as: 430mg per day for women and 610mg per day for men. Going for three serves a week of seafood or oily fish like mackerel, salmon and sardines is a great approach, as well as looking for foods supplemented with Omega 3.
You’ll find more info about Omega 3 at www.omega-3centre.com.
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