Home About Breast Cancer Diet and Lifestyle Diet and Nutrition I’ve heard omega-3 fats are beneficial, is this true?

I’ve heard omega-3 fats are beneficial, is this true?

Research is ongoing, but the benefits of omega-3 fats in the diet seem to include that they:

  • Lower triglyceride levels, which are important risk factors in coronary heart disease
  • Improve blood vessel elasticity
  • Keep the heart rhythm regular
  • Thin the blood, which makes it less sticky and less likely to clot
  • Reduce inflammation and support the immune system
  • Reduce blood pressure
  • May play a role in preventing and treating depression
  • Contribute to the normal development of the foetal brain.

Recommendations suggest that we should eat three serves of fish a week.

Sources of omega-3 polyunsaturated fats (PUFA):

Table 1.  The omega-3 fat in seafood is higher than in other food sources

 FOOD             w-3 PUFA

                              mg/100g

FISH                             100 – 3500

OYSTER                                 300

BEEF                                        22

CHICKEN                                  19

LAMB                                       18      

PORK                                       0         

VEAL                                        0          

Source:  CSIRO, 1998

 

Table 2.  The top 10 Australian Fish which are the best sources of omega-3 PUFAs

 

FOOD                                   w - 3 PUFA

                                             Mg/100g

SWORDFISH *                          912

ICEFISH                                    585

ATLANTIC SALMON                 549

BLACK OREO                           490

BLUE MACKEREL                    464

SMOOTH OREO                       410

AUSTRALIAN BONITO             404

GEMFISH                                  376

SPANISH MACKEREL              356

QUEENSLAND MULLET           341

* Enjoy a variety of fish each week. Do not eat swordfish on a weekly basis.

 

Table 3.  The omega-3 PUFA content of common Australian varieties of fish

 

FOOD                            w - 3 PUFA

                                      mg/100g (average)

BREAM                               153

PERCH                               155

TREVALLY                         155

SNAPPER                          192

MULLET                             228

JOHN DORY                      173

FLATHEAD                        157

WHITING                           145

BARRAMUNDI                    74

 

Table 4.  The omega-3 PUFA content of commercial canned fish products (mg/100g)

 

FOOD                                w -3 PUFA

                                           mg/100g

MACKEREL                    1200 - 2600

SALMON                          450 -2200

SARDINE                         800- 3500

TUNA                               170 - 340

 

Table 5.  Some shellfish are also good sources of omega-3 PUFA

 

FOOD                                  w -3 PUFA

                                             mg/100g

BLUE MUSSEL                         319

SYDNEY ROCK OYSTER        293

SCALLOP                                 282

BLUE SWIMMER CRAB           227

REDSPOT CRAB                     166

   

Note: Fish from the North Sea are particularly high in Omega-3 PUFA 

Plant food sources of PUFA

Good sources of PUFA include canola oil, canola margarine, walnuts, baked beans, linseeds, soy beans and pecans.

Last Updated on Monday, 01 February 2010 15:31