What Are Fish Oils, Or Omega-3 Fats?

Omega-3 fats are thought to be good for the health. They are a kind of polyunsaturated fat. Humans are unable to produce their own omega-3 fats, they have to be consumed (eaten).

Omega-3 fats (or fish oils) are plentiful in ‘blue fish' - fish that live in cold water. ‘Blue fish' is a term, not commonly used today, that refers to fish that do not have white meat, such as tuna, salmon, trout and sardines.

Certain vegetables are also rich in Omega-3 fats - flax seeds, walnuts, pumpkin seeds, canola oil and some leafy green vegetables.

Many foods these days are fortified with omega-3 fats, such as yoghurts and margarine.

Most health experts believe omega-3 fats help:

-- Reduce risk of arrhythmias
-- Lower triglyceride levels
-- Reduce risk of blood clots
-- Slow down the furring up of the arteries
-- Reduce the risk of hypertension (high blood pressure)
-- Lower the risk of developing skin and prostate cancer
-- Help young people with behavioural problems

Many believe fish oils are good for the brain - there is a study on this underway at the moment.

Now, a new report (British Medical Journal) has cast doubt on many of these health benefits. The study, which looked at 89 previous studies into the health effects of omega-3 fats found no clear evidence that they are good for our health.

In fact, the researchers found that men with existing angina who consumed large amounts of oily fish increased their risk of heart attack.

Pregnant women face conflicting advice about fish.

A recent study at the National Institutes of Health (NIH) drew dramatic conclusions regarding pregnant women and omega-3’s. Using data spanning 15 years, it suggested that increased intake led to higher IQ scores, better hand-eye coordination and more positive social interaction in their children.

But the NIH has also warned pregnant and nursing women against consuming too much fish, since elevated mercury levels in the mother have been associated with reduced cognitive development in their children.

So what’s a mother to do? Eat fish known to have lower mercury contamination or use fish oil supplements.(Sample mercury levels in various types of fish can be reviewed here.)