Omega-3 Fatty Acids

About

Whilst it appears that Omega-3 acids are not specifically effective in treating knee osteoarthritis, they are nonetheless an important part of a healthy diet, and have been shown to play a part in controlling inflammation generally.

Omega-3 fatty acids (omega-3s) are a group of polyunsaturated fatty acids found in some plants, seafood, and, to a lesser extent, eggs and meat. The human body can’t produce omega-3s, hence the label, ‘essential’.

Our brains contain high concentrations of omega-3, which appears to facilitate brain growth and development, mood, and behavioural function. It may also help stimulate skin and hair growth, maintain bone health and the reproductive system, and regulate metabolism.

While supplements may be the easiest and most convenient way to get our daily requirement of omega-3s, which experts suggest should be around 500mg per day, it is preferable to get as much as possible from natural food stuffs. This reduces the expense and helps you avoid the quality hazards often associated with supplements, including oxidisation of the oil or fishy smells. Consumer group Choice (www.choice.com.au) can give you advice on selection of fish oil supplements.

Foods rich in omega-3 fats are:

• Oily fish, such as sardines or salmon. Aim to include fish in your diet 2-3 times per week
• Good quality fish oil supplements
• Ground linseeds and linseed oil (also called flaxseed)
• Mixed raw nuts
• Avocado (only ¼ per day if trying to lose weight)