5 signs you're not getting enough Omega-3s in your diet

Get a boost of brain food

Even though many of us are familiar with the benefits of Omega-3 fatty acids, we may not be prioritising including them in our diets. Here are the signs you may need to up your intake.

There are many nutrients the body requires to function optimally. It is certainly not a case of any being more important than others, but there are certainly some nutrients that have standout nutritional properties, and one of these is the Omega-3 fats.

While there are plant forms of Omega-3, the longest chain fats, DHA and EPA, are only found naturally in seafood.

Specifically, it is the powerful anti-inflammatory effect these long chain fats have in the body that makes them so good for our overall health and wellbeing.

With it estimated that fewer than 10% of Aussies getting their recommended daily intake of these important fats, it is certainly worth considering if your diet may be deficient in them

You have dry skin, eyes or hair

One of the key roles of the Omega 3 fats is to keep the cell membrane or wall fluid, which helps facilitate hormone function and glucose control.

This also means that an inadequate intake of Omega 3 will over time result in cells that lack fluidity, which may be inferred from both dry skin and dry eyes.

You have signs of inflammation

While an individual food or fat will not directly impact inflammation, a high intake of Omega 3 fats via regular intake of oily fish or a fish oil supplement, will help to ensure that the ratios of good fat to bad fat in the body are neutralised and inflammation naturally reduced.

While diets high in omega 6's or vegetable oils are proinflammatory overall, diets high in Omega 3's help to buffer these pathways. So whether you have sore joints, or biochemical markers of inflammation, there will only be benefits associated with bumping up your Omega-3 intake.

While an individual food or fat will not directly impact inflammation, a high intake of Omega 3 fats via regular intake of oily fish or a fish oil supplement, will help to ensure that the ratios of good fat to bad fat in the body are neutralised and inflammation naturally reduced. Image: Pexels

You suffer from depression or low mood

With mood disorders on the rise and 1 in 5 Australians to suffer from a depressive episode at some point in their lives, there is one common feature of those more likely to suffer from depression, they have low blood levels of DHA, one of the key fat types we get when we regularly consume Omega-3 fats in the diet. This means a diet high in oily fish is a smart choice for anyone who suffers from or at high risk of low mood, especially in Winter, and if seafood is not your thing, it may be worth taking a supplement.

You are plant based or avoid seafood

While there are some of the plant-based Omega-3’s in a handful of plant-based foods including walnuts and linseeds, plant-based Omega-3’s are processed differently to the longer chain EPA and DHA found in oily fish and require much higher amounts to be optimally metabolised. For this reason, if you do not consume seafood, or follow a plant-based diet, special attention may need to be paid to your fat intake overall to ensure you are getting enough of these important fats.

There are some of the plant-based Omega-3’s in a handful of plant-based foods including walnuts and linseeds. Image: iStock

You have a family history of cognitive decline

Research has shown that those who have high blood levels of DHA have a 49% reduced chance of developing Alzheimer’s disease. This means that whether you have a family history of dementia, or are simply keen to optimise your cognitive health as you age, ticking the box on your intake of Omega-3 fats by consuming seafood at least 2-3 times each week, or adding a supplement to your diet is an easy step to take.

Originally published as 5 signs you're not getting enough Omega-3s in your diet