Fatty acids in the diet
Fats are made up of many different fatty acids. Two types of these fatty acids, which are essential in our diet, are known as omega 6 and omega 3. They are part of the membranes that surround all human cells.
Research has indicated that these fatty acids may have an important role in preventing heart disease. Some skin conditions and inflammatory problems such as rheumatoid arthritis can be helped if more omega 3 fatty acids are eaten.
Fish are an excellent source of omega 3 fatty acids. Two to 3 meals of fish a week provide sufficient amounts. Darker fleshed oily fish, such as sardines, mackerel, salmon, tuna and herring, contain more omega 3 fatty acids than white fish. Tinned fish is a suitable alternative to fresh fish.
Commercial fish oil supplements contain omega 3 fatty acids in a concentrated form. However it is better to get these benefits from your diet, rather than buying supplements.
Green leafy vegetables and the oil extracted from flax, canola and walnuts also contain omega 3 fatty acids.
Omega 6 fatty acids are found mainly in plant foods such as seeds, nuts and vegetable oils.
Oils are a concentrated source of fat and should be eaten in moderation.
Last Reviewed: 24 May 2002
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