Page 21 - Tropic Magazine Issue 34

TROPIC • HEALTH

Good fats

OMEGA-3
Dr Alexandra Bernhardi Coldwater fatty fish (such as tuna,
explores the benefits of omega-3 halibut, salmon, sardines and mackerel) In essence
fatty acids and provides advice have the highest amount of omega-3s, Omega-3s are an important
on the best sources. however, eating especially larger fish has part of our diet and provide
become problematic due to increasing
amounts of heavy metals such as many health benefits, including
Omega-3s are types of polyunsaturated mercury, as well as microplastics found heart and brain health.
fatty acids that our bodies cannot make. in seafood. As a plant-based alternative,
We need to get them from our food. seaweed and algae can be consumed in Omega-3 food sources are
Omega-3s are synonymous with fish oil, the form of nori sheets, kelp, dulse and seeds, nuts, some beans, fish
however they occur in plants as well. wakame seaweed. and sea vegetables.
There are three forms of omega-3s called It is worth noting that fish get their
ALA, EPA and DHA. They are essential omega-3 content from eating seaweed Supplements can be beneficial
to your health and offer several benefits. to achieve the recommended
and algae in the first place.
intake, especially for people
HEALTH BENEFITS HOW MUCH DO I NEED? who want to avoid fish.
• May reduce risk of heart disease Research suggests adults should have a
• Support brain health development daily amount of 250-500mg of combined it is as fresh as possible. Supplements
• May have immune benefits omega-3s. A safe upper limit seems to can come from various sources, either
• May help prevent macular degeneration be 3000mg daily, an amount you would from fish oil or from seaweed and algae.
(a disorder of the eye) usually only achieve with supplements. A good quality omega-3 supplement can
• May help boost your mood therefore be quite expensive. As higher
• May reduce symptoms of chronic CAN I JUST TAKE A dosed supplements can interfere with
inflammatory conditions SUPPLEMENT INSTEAD? some heart medication, you should
(such as arthritis) Most studies showing beneficial effects consult your GP or cardiologist.
are based on adequate food consumption,
whereas studies examining supplements BUT WAIT, THERE’S MORE TO IT …
DIETARY SOURCES are quite conflicting. Apart from the amount of omega-3s for
ALA is found in flaxseeds, chia seeds, Supplements cannot replace a healthy optimal health it is important to keep an
walnuts, edamame and kidney beans. diet, however they might be beneficial for eye on the ratio between omega-6 and
Most people can convert small amounts some people. If you do consider taking a omega-3. Omega-6 is found in abundance
of ALA into EPA and DHA, however these supplement, make sure it has been tested in vegetable oils such as sunflower, corn,
omega-3s can also be found in fish and for purity and contaminants soybean and safflower oil.
sea vegetables such as seaweed and algae. (Australian brands usually are) and that Unfortunately, the standard Western
diet is giving us way too many omega-6s
compared to omega-3s. A healthy ratio
is 4:1, whereas many people consume up
to 16 times more omega-6 (found in
ultra-processed foods). Unfortunately,
this sets you up for inflammation.

Yours,
Dr Alex

MORE: doctoralex.com.au

21 • tropicnow.com.au