Fat Lot Of Good
Why we need omega-3s and where to get them
• What are omega-3 fats?
Omega-3 fatty acids are a group of polyunsaturated fats that are essential for human health. The best-utilised forms of omega-3 come from coldwater oily fish such as salmon, herring and sardines. You can also find them in plant sources, including chia seeds, walnuts and flaxseed.
• Why are they good for runners?
Omega-3 fats are comprised of EPA and DHA. They are required for the maintenance of normal brain function, heart function and vision. DHA is vital for a baby’s brain development during pregnancy and early life. These fatty acids are particularly beneficial for runners because of their antiinflammatory benefits, helping to reduce delayed onset muscle soreness (DOMS) and increasing blood flow to the muscles during our runs.
• Why we don’t get enough
Many of us don’t consume enough omega-3s, as there are few quality sources in out diets. The best source is oily fish, but many of us do not eat enough of it and the quality of fish we consume is not as good as it once was.
It’s understood our very distant ancestors consumed far more omega-3s than we do today. Because of the cooler conditions, animals needed to protect themselves, so fish retained higher levels of fat, providing greater amounts when our ancestors ate them.
Today, the earth is warmer and fish don’t tend to hold on to their body fat in such quantities. What’s more, much of the fish in our supermarkets today is not wild, but farmed. The quality and quantity of fats are affected by what the fish has eaten. As a result, whether a farmed fish has been fed good, nutritious foods or cheaper alternatives will affect the quality.
As already noted, readily available non-fish sources of omega-3 do exist, but these do not provide the active forms of EPA and DHA. This means that our bodies are left with the job of converting omega-3 to its active form, and how effectively this is carried out varies from one person to the next.
• Omega-3 and omega-6
Not only do we not consume enough omega-3, but we in the West also eat too much omega-6 fat. Omega-6 is an essential fat, but the primary source in our diet is in the form of vegetable oils found in many processed foods. These low-quality omega-6 fats mean our omega 3:6 ratio is not favourable when it comes to supporting our health.
• How to optimise your levels
Aim to consume three portions of oily fish per week. Good choices include salmon, anchovies, herring, sardines, freshwater trout and Pacific mackerel. Some white fish (eg sea bass) and shellfish (eg mussels) contain omega-3s, but not as much as oily varieties. Throw a tablespoon of flax seeds into your smoothie and top your salad with some walnut pieces.
• Supplementing omega-3
Despite regularly eating omega-3, I take a fish oil supplement to ensure I get enough. I recommend avoiding cod liver oil in any form. After all, the liver is the organ of filtration and detoxification, while fish oils are made from the flesh of fish.
Choose a high-quality omega-3 supplement. Look out for a five-star rating from International Fish Oil Standards (IFOS). This is one of the best ways to know that your fish oil contains a high level of fats and a low level of contaminants.
TRY Omega 3 Zooki, £34.99 for 45 servings, yourzooki.com.
What are omega-3 fats and why are they so important for runners?