OMEGA 3

What is Omega 3?

Omega 3 fats are polyunsaturated fats that are found in significant quantities in several plants and plant oils (e.g. canola, linseed, soy and walnut) and in even greater quantities in many varieties of seafood.

There is a growing body of evidence suggesting that omega 3 fats are beneficial in at least three areas of human health: heart health, inflammation, and development of vision and brain function in babies1.

Omega 3s are essential to human health and needed throughout all life stages, from pregnancy, infancy, childhood and extending through to adulthood. Omega 3s are needed by every cell in the body.

There are two main types of omega-3 fatty acids1:

  1. Short Chain Omega-3 ALA (Alpha-Linolenic Acid) – is found naturally in plants, including canola and linseed (or flaxseed) oils, soybeans and green vegetables.
  2. Long Chain Omega-3 EPA (Eicosapentaenoic acid) & Omega-3 DHA (Docosahexaenoic acid) – found in oily fish such as salmon, swordfish and tuna. They are the most effective type of Omega 3 for development and function.

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How does Omega 3 contribute to our health and wellbeing?

While Omega 3 ALA’s main role in the body is to be converted to longer chain fatty acids (especially EPA), there is evidence to suggest Omega 3 ALA can support health independently of the longer chain fatty acids.

  • ALA can help to maintain heart health through the conversion to long chain omega 3s. Conversion of ALA to the longer chain fatty acids is greater in women than men. Since young women possess greater capacity for conversion, it is possible that they may exhibit a greater response in terms of health outcomes to increased dietary intake of ALA2.
  • Omega 3 ALA is important for pregnant women for the development and function of the eye and brain of the unborn baby;
  • Omega 3 ALA is particularly important amongst vegetarians, where abstaining from fish consumption results in little or no dietary intake of omega-3 fatty acids from marine sources3;
  • It is also important for people who don’t consume large amounts of fish to reduce consumption of other kinds of fats, especially Omega-6s (found in corn, safflower, sunflower oils and margarines) as they tend to compete with Omega-3 ALA which can prevent their conversion in the body to Omega-3 EPA and DHA.

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How can you increase your intake of Omega 3?

To increase your intake of Omega 3:

  • Increase consumption of fish. The Heart Foundation recommends consumption of at least two fish meals per week. Tip: Add canned tuna or salmon to sandwiches and salads;
  • Choose Soy and Linseed products such as Bürgen® Soy-Lin® bread, crackers and cereals;
  • Add LSA (linseed, sunflower seeds and almond meal) to breakfast cereals, diced fruit or fruit smoothies;
  • Consume a handful of nuts such as walnuts as a snack;
  • Choose omega 3 fortified products such as, eggs and milk.

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Want to know more?

1 Ruxton et al 2005. The impact of long-chain n-3 polyunsaturated fatty acids on human health. Nutrition Research Reviews 18:113-129.
2 Williams et al 2006. Long-chain n-3 PUFA: plant v. marine sources. Proceedings of the Nutrition Society. 65(1):42-50.
3 Davis & Kris-Etherton 2003. Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications. AJCN 78 (suppl):640S-646S.



One serve of Bürgen® Soy-Lin® Bread contains 1.8g Omega-3 ALA which provides the adequate intake (AI) for women.
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