9
Where to get your daily omega-3s than four) is because most oily fish contain most Western diets provide 8-15 grams
low levels of pollutants that can build up in of EFAs a day and healthy people carry a
the body. Curiously, the FSA doesn’t seem body reserve of 500-1,000 grams.
Omega-3 fatty acids 1 daily portion is:
to think that young boys need protection
from toxic pollutants! The health benefits, Where low levels of EFA do occur, it’s
Flaxseed (linseed) oil 1-2 tsp
they say, are greater than the risks so long mostly in infants fed very poor diets.
as you don’t eat more than the maximum. Typical symptoms include excessive thirst,
Hardly reassuring! frequent urination, dry or rough skin, dry
Ground flaxseed (linseed) 2 tbsp
hair, dandruff, brittle nails, headaches,
Most people can obtain all the essential stomach ache, diarrhoea and constipation.
Rapeseed oil 2 tbsp
omega-3 fatty acids they need by including
good plant-based sources of omega-3s in Low levels of
their diet, such as flaxseed (linseed), rapeseed omega-3 fats in
Hempseed oil 1 tbsp and their oils. Flaxseed oil is a particularly particular are
rich source containing around two-and-a-half also associated
grams of ALA per teaspoonful. with behavioural
Hempseed 3-5 tbsp
problems such
The table (left) shows how much you should as hyperactivity-
Walnuts 8 halves (28 grams)
aim to include in the diet each day. These impulsivity, anxiety,
fats are easily damaged by light or heat temper tantrums,
so keep these foods refrigerated. The oils sleep problems and learning difficulties in
People with diarrhoea, irritable bowel syndrome, should not be used in cooking; use them on some children. More specifically, low levels
diverticulitis or inflammatory bowel disease
salads in dressing and dips. of DHA omega-3 have been linked with
(Crohn’s disease or ulcerative colitis) should use
depression, schizophrenia, Alzheimer’s
EFA deficiency disease and attention deficit hyperactivity
caution if taking flaxseed (but not flaxseed oil)
For adults, EFA deficiency occurs when disorder (ADHD).
due to its possible laxative effects. If you have
intakes are less than 1-2 per cent of total
a medical condition, or are taking other drugs
energy intake. Fortunately, damage is rare It follows that omega-3 fatty acids are
or supplements you should consult a doctor or
as even tiny amounts of EFAs can prevent important for the brain and low levels may
nutritional therapist before changing your diet. it. According to the Department of Health, affect behaviour, learning and mood. It
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