BODY AND MIND – FACTS ABOUT OMEGA-3 FATS
Research shows that a diet that is rich in Omega 3 fats is beneficial for a range of physical and psychological problems. These include heart disease, cancer, mood disorder and memory.
Omega 3 fat and heart diseases
Omega 3 fats protect against heart diseases by lowering cholesterol and triglyceride levels, especially low density lipoprotein which is bad for the heart. It reduces thrombosis (blood clotting) in blood vessels, such as the coronary arteries. It lowers blood pressure and reduces the incidence of irregular heartbeat.
Omega 3 fat and cancer
Research suggests that Omega 3 fats contain long chain polyunsaturated fatty acids which suppress the formation of inflammatory metabolites in the digestive system. This is important in maintaining the body’s immune system which reduces the growth of cancer cells.
Omega 3 fats and depression and memory problems
DHA plays an important role in the development of brain and nerve cells. There is some evidence to show that low consumption of Omega 3 fats is associated with a higher incidence of Alzheimer’s disease and depression.
Food that are rich in Omega 3 fats:
- Oily fish
- Canola, soybean and mustard seed oil
- Linseeds and linseed products such as linseed bread and linseed oil
Fish that are rich in Omega 3 fats:
- Swordfish
- Atlantic salmon
- Mackerel
- Herring
- Tuna
- Mullet
- Snapper
- Trout
- Gemfish
The best way to prepare fish is by steaming, grilling or microwaving. If you must fry it, use a minimal amount of monosaturated fat such as olive oil. Do not use animal fat.
The best way to boost your Omega 3 fats is through a good diet. So, eat well for your physical and psychological health!
The role of the parents
There are many simple but effective things that parents can do without resorting to a strict diet in the first instance. These include:
- Consult your doctor to ensure that your child does not have a medical problem.
- Ensure that your child exercise at least three times a week. Simple activities such as kicking a football in the garden and walking the dog can be just as effective as elaborate sports like cricket and soccer.
- Buy food with low saturated fat and refined sugar content. These days, most if not all food items usually have a label detailing the content and ingredients.
- Discourage snacks in between the three main meals of breakfast, lunch and dinner. Have small morning and afternoon teas.
- Serve plentiful amount of fruits and vegetable.
- Discourage eating in front of the TV.
- Use small dinner plates.
- Drink water rather than soft drink.
- Eat fruits and vegetable for snack rather than chocolate, cookies, biscuits and cakes.
- Buy take away food or eat out only once a week.
- Do not use food as reward for good behaviour.
- Teach your child stress management such as relaxation exercise and guided imagery.
The simple measures above usually help. If not, consult professionals such as a nutritionist and doctors who specialize in childhood obesity. If your child has a stress problem, consult a child psychiatrist.
