Added Omega 3
A new report by the International Cod Liver Omega-3
Foundation looks at the effectiveness of omega 3 enriched foods.
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Falling Hook, Line and Sinker for Omega-3
By WLR Dietitian
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A new report has revealed that foods fortified with omega-3
fats such as milk, spreads, eggs and bread may not be as
beneficial as we think they are, despite being more expensive.
According to the International Cod Liver Omega-3 Foundation, a
new organisation that consists of academics, nutritionists and
healthcare professionals, many of these products contain only
tiny quantities of omega-3 fats. However, 60 percent of shoppers
believe such products can make a significant difference to their
health.
Although there is currently no Recommended Daily Allowance (RDA)
for omega-3 fats in the UK, the foundation suggests a daily
intake of 450mg a day for adults and 200mg for children.
For an
adult to reach these amounts by relying on foods fortified with
omega-3 fats, the foundation says they would need to eat 16
slices of fortified bread, 5 omega-3 enriched eggs, six omega-3
drinks or a litre of omega-3 enriched milk each day!
Jane Griffin, dietitian and a member of the foundation says,
“I’m worried that consumers may be under the false impression
that they’re getting sufficient quantities of omega-3 simply by
using a fortified spread or eating an omega-3 enriched egg every
day. The reality, of course, is that many of these fortified
foods often contain fairly insignificant levels of omega-3,
meaning that consumers would need to eat huge amounts to achieve
any health benefits, even in conjunction with other enhanced
foods.”
WLR says:
It’s well established that a good intake of omega-3 fats can
help to keep the heart, joints and brain healthy. There’s also
evidence that omega-3s may ease the symptoms of inflammatory
conditions such as eczema and asthma and even reduce the chances
of getting Alzheimer’s disease.
There are two main sources of omega-3 fats in the diet – oily
fish and plant foods such as nuts and seeds.
The omega-3 fats
found in plant foods need to be converted into another form
before they can be used by the body. In contrast, the omega-3
fats in oily fish are in a form the body can easily use and so
they are considered to be the most effective. Worryingly though,
only a quarter of adults eat oily fish and therefore are
unlikely to get enough omega-3 in their diets. As a result, many
of us are now turning to omega-3 enriched foods to boost our
intakes.
However, if this new report is to be believed, fortified
products aren’t the solution. Ultimately, it would seem we’re
better off getting all the nutrients we need from natural foods.
Oily fish such as mackerel, sardines, herring, salmon, trout
and fresh tuna are the best sources of omega-3 fats that are
most readily available to the body. Eating just one portion a
week, as is recommended by the Food Standards Agency, easily
provides most of the omega-3s you need to stay healthy – 100g
salmon, for example, contains 2,300mg of omega-3 fats.
Similarly, 100g sardines or pilchards provides 2,200mg, 100g
mackerel contains 2,000mg, 100g fresh tuna packs in 1,600mg and
100g rainbow trout provides 1,200mg.
In the meantime, if you’re worried about the calories in oily
fish, check out our calorie counter.
For some ideas for getting that all important one serving a week
try some of the suggestions at the end of
this article. |
