Most of us have heard of the wellbeing benefits of essential fatty acids (EFAs). Specifically, omega-3 is associated brain and heart health, and it’s also thought to be particularly beneficial for women. As Lola Biggs, registered dietician and spokesperson for natural health brand Together Health, explains:
“Omega-3s are well-known for their heart health properties, but they can also offer more specific benefits for women including supporting cognitive function and a healthy pregnancy, soothing menstruation discomfort, and healthy hormone regulation.”
According to Lola, omega-3 fatty acids can support wellbeing in a number of ways, including:
What are omega-3 fatty acids exactly? “Omega-3s are a group of polyunsaturated fatty acids – alpha-linolenic acid (known as ALA), docosahexaenoci acid (DHA) and eicosapentaenoic acid (EPA) – that all play crucial roles in the body,” Lola explains. “As your body cannot produce them, you must get them from your diet or with supplement support.” That’s why they’re known as ‘essential fatty acids’.
- - Helping to ease anxiety and improve a low mood
- - Keeping skin soft and supple and reducing the appearance of fine lines and wrinkles
- - Supporting strong bone health, and can help prevent osteoporosis
- - Easing PMS, menstrual pain, cramps and abdominal discomfort
- - Helping to reduce night sweats and hot flushes associated with the menopause
- - Supporting a healthy pregnancy
- - Alleviating rheumatoid arthritis and lubricating the joints to minimise stiffness
Omega-3 for vegetarians and vegans
Thanks to certain types of fish and seafood being rich in omega-3, this fatty acid is sometimes referred to as fish oil. Lola tells us that fatty fish – such as salmon, sardines, tuna, mackerel and anchovies – as well as oysters are good sources of omega-3.
But there are plenty of other ways to get your good fats. If you don’t eat fish, there is a choice of plant-based omega-3 rich foods – Lola recommends the following:
- - Walnuts and Brazil nuts
- - Flaxseeds or flaxseed oil and chia seeds
- - Green veggies, such as spinach and broccoli
- - Avocados
- - Tofu
If you’re worried that you’re not getting adequate amounts in your diet, try a supplement. “The human body itself cannot product these essential fatty acids which is why we need to obtain these nutrients from our diet. For vegetarians or vegans or those who just don’t like fish or seafood, it can be a good idea to bolster omega-3 levels with a vegan friendly supplement like the Together Health Omega 3,” says Lola.
“Fish free and without any aftertaste, these one a day soft gel capsules are made up of pure plant-based algae, DHA, and EPA. Ingredients are sustainably grown and sourced in a completely contamination-free environment and come in plastic free packaging.”
