Which Types of Food Contain Omega 3s?

How do you add omega 3 to your diet? There are a number of types of food that are high in Omega-3 fatty acids. Omega 3 foods include:

• Oily fish.
• Plant foods that contain Omega-3s.
• Foods which are fortified with Omega-3s.
• Fish oils.
• Dietary supplements.

So, why is eating Omega 3 foods important?

Omega-3 Fatty Acids

Firstly, what are omega-3 fatty acids? Omega-3s are essential fatty acids. These are good fats, which are extremely healthy for your heart, brain, eyes, cells and for your body to function correctly. These healthy fatty acids are essential nutrients that are building blocks necessary for the body to execute essential bodily functions to stay alive and healthy.

DHA, EPA and ALA are types of omega-3 that provide huge health benefits.

Health Benefits of Omega-3

Secondly, what are the health benefits of omega-3? There are both physical and mental health benefits from omega-3. These benefits are felt across the body including the brain, cardiovascular health, mental health, eyes, joints and muscles.

Sources of Omega-3

Thirdly, what are the sources of essential fatty acids? Both Omega-3 and Omega-6 fatty acids are considered essential fatty acids (EFA’s). They are necessary for good health but the body cannot produce essential fatty acids. Therefore, essential fatty acids must be consumed in your diet through the food, drinks and supplements that you consume.

Top Fish and Seafood Sources of Omega 3

1. Salmon (Salmo salar)

Salmon is a very popular fish dish in Ireland. Our rivers are full of Atlantic salmon. It is rich in EPA and DHA. Fresh salmon is the best source of Omega-3 but wild, farmed and canned salmon is also a good source.

Atlantic salmon found in Ireland provides 2 to 4 grams of Omega-3 per 100 grams. Salmon also contains lots of other nutrients including protein, iron, B vitamins, vitamin D, vitamin E, potassium, phosphorus and selenium.

According to Bord Iascaigh Mhara, salmon has health benefits for the brain, vision, heart, muscles, bones, teeth, skin, hair, immune system, reducing tiredness, nervous system and metabolism.

2. Mackerel (Scomber scombrus)

Mackerel is an oily fish rich in omega 3 fatty acids. The fish can provide approximately 5 grams of Omega-3 EPA and DHA per 100 grams. Mackerel is a highly nutritious fish to eat, which is high in vitamins and minerals. It contains nutrients including high levels of protein, vitamin D, B vitamins, selenium and phosphorus, as well as copper and iodine.

In Ireland, we generally get the Atlantic mackerel. However, there are other types across the globe including Chub mackerel, Indian mackerel, Blue mackerel, Spanish mackerel, Australian spotted mackerel, Japanese Spanish mackerel and King mackerel. According to fisheries Ireland, the Atlantic Mackerel is very common in Irish waters during the Summer season but is also present in deeper waters throughout the year. Available in shops and restaurants in Ireland, it is a popular fish due to its flaky meat texture with a slightly sweet and salty taste.

The health benefits associated with mackerel include supporting your heart, brain, eyes, psychological function, muscles, bones, teeth, hair, immune system, energy levels, thyroid and nervous system.

3. Sardines (Pilchards)

Sardines (“pilchards”) are small oily fish found in Irish waters. Both fresh and canned sardines are served in Ireland, which are often served as an appetizer.

Sardines contain 3 grams of omega-3s per 100 grams. The nutrient rich fish are also high in vitamin D, vitamin B12, selenium, protein, potassium, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6, phosphorus, selenium, iodine and calcium.

The health benefits of sardines include contributing to the brain, heart, eyes, muscles, bones, skin, teeth, hair, immune system, metabolism, thyroid, nervous system, and the reduction of tiredness.

4. Herring and Kippers (Clupea harengus)

Herring is a white fish that is packed with essential nutrients. It can be served in fillets, or else smoked herrings are called kippers. Pickled Herring is also popular as it preserves the herring. Found around the world, there is a large herring population in the oceans around Ireland and the UK.

Herring is high in omega-3 fatty acids containing 2 to 3 grams per 100 grams. It contains less mercury than mackerel, swordfish and halibut. It is also high in protein, vitamin A, vitamin D, vitamin B12, vitamin B3 (Niacin), phosphorus, selenium, folate and iron. It also contains Vitamin B2 (Riboflavin), vitamin B6, potassium and iodine.

According to Bord Iascaigh Mhara, the health benefits of eating herring include helping your heart, brain, cognitive function, vision, muscles, bones, teeth, hair, immune system, energy, thyroid function, and nervous system.

5. Anchovies

Anchovies are tiny oily dark fish found in oceans worldwide. While they are served fresh, the are often found canned and dried to preserve their lifespan. The fish have a salty strong taste.

Anchovies contain 1.64 grams per 100 grams of omega-3 fatty acids. They also contain nutrients including protein, calcium, selenium, iron and vitamin B12, vitamin D, magnesium, phosphorus, potassium and niacin.

Anchovies help to support brain and heart health.

6. Oysters

Oysters are a nutritious shellfish. In Ireland, oyster season runs from September to April.

According to Wild Atlantic Oyster, oysters provide 740mg of omega 3 fatty acids per 100 grams. Low in fat, oysters are high in zinc, iron, copper, vitamin B12, iodine, phosphorus and selenium. They also provide protein, vitamin B3 and vitamin D.

Oysters have health benefits for cholesterol, the heart, brain, the immune system, nerves, joints, muscles, bones, inflammation, skin and teeth.

7. Tuna

Tuna are large fish. They are served as fresh tuna and canned tuna.

Bluefin tuna is high in omega-3 containing 1 gram per 100 grams, while canned tuna has lower levels with 700 mg per 100 grams.

Tuna contains nutrients including protein, B vitamins, Vitamin D, phosphorus, potassium, selenium and iodine.

Tuna contributes to muscles, bones, teeth, the heart, brain, inflammation, healthy cells, eyes, skin, nervous system and cholesterol levels.

As well as the above fish and seafood, there are other species of fish that contribute omega fatty acids to your diet including seabass, trout, halibut, sturgeon, swordfish and trout.

8. Caviar

Caviar is a delicacy made from cured and unfertilized fish eggs (roe). It is a rich source of omega-6 and omega-3 fatty acids EPA and DHA. It contains 6.7 gram of omega3s per 100 grams.

Choline, protein, vitamin B12, selenium and iron are other nutrients found in caviar. It contributes to brain, skin and heart health.

Top Vegetarian and Vegan Sources of Omega 3

1. Walnuts

Walnuts are nutrient rich. They are a plant food that is rich in omega-6 and omega-3 ALA containing approximately 9 grams per 100 grams.

The others nutrients contained in walnuts include fibre, copper, manganese, folate and vitamin E, and are rich in antioxidants.

Walnuts support heart health, brain health, reduced inflammation and improve the composition of blood fats.

2. Flaxseed

Flaxseeds are a plant-based source of omega-3 ALA. They contain approximately 25 grams per 100 grams.

Flaxseeds and flaxseed oil are rich in fibre, protein, thiamine, magnesium and manganese.

The health benefits associated with flaxseed including contributing to heart, digestion, energy, metabolism and brain.

3. Chia Seeds

Chia seeds are a plant-based source of omega-3 ALA that are packed with nutrients. They can contain 6 grams per 100 grams.

Nutrients contained in chia seeds include protein, manganese, selenium, magnesium and antioxidants.

According to Harvard Health, chia seeds have health benefits for brain function, heart health, blood pressure, reducing inflammation, cholesterol and digestion.

4. Soybeans

Soybeans are plant-based protein which is very high in omega-6, and it contains approximately 1.4 grams of omega-3 per 100 grams.

According to the U.S. Department of Agriculture, soybeans are rich in protein, iron, vitamin C, vitamin B6, calcium, fibre, potassium and magnesium.

Soybeans provides nutrients that contribute to cardiovascular and bone health.

5. Canola Oil and Rapeseed oil

Rapeseed oil is more generally known as canola oil. It comes from the rapeseed plant.

Canola oil is high in omega-6 and is a good source of the omega-3 ALA fatty acid. Canola Oil provides approximately 2.5 grams of omega3s per 100 grams.

However, we recommend consuming olive oil within your diet due to its powerful antioxidants and health benefits for cholesterol. Olive oil is the preferred oil that is recommended as part of a Mediterranean diet.

6. Seaweed and Algae

Algae are a group of aquatic organisms. Seaweed is a form of algae. As a plant-based food, it can be a vital source of essential fatty acids for vegetarians and or vegans.

High levels of omega-3 DHA and EPA are found in seaweed and algae. According to Seaveg, the omega-3 levels found in seaweed can range from between 5% to 50%, depending upon the seaweed species, location and season of the year. Seaweed can provide up to 50 grams of omega 3 per 100 grams.

Seaweed provides nutrients including protein, fibre, antioxidants, folate, zinc, sodium, calcium, magnesium, and vitamins A, C, E and K.

7. Green Leafy Vegetables (Spinach and Brussels Sprouts)

While not as good a source of omega-3 as oily fish, green leafy vegetables are also a key source for people following a plant-based diet. These include spinach and brussels sprouts.

Spinach is a dark green leafy vegetable which is high in vitamin E, which can help cognitive function. It also contains lutein, which is an antioxidant with benefits for the brain. Spinach provides approximately 370 mg of omega3s per 100 grams.

Brussel sprouts are high in ALA. They also contain key nutrients including vitamin K, vitamin C, and fibre. Brussel sprouts provides approximately 173 mg of omega3s per 100 grams.

Top Supplement Sources of Omega 3

A daily omega-3 supplement is recommended to be combined with a diet rich in foods containing omega 3 fatty acids. The supplement will help to ensure that you consume adequate levels of essential Omega-3 fatty acids to help provide the nutrients your body needs for good health and wellbeing.

The Eskimo-3 Omega-3 product range offers supplements for the whole family. Products are available for children, teenagers and adults. As Ireland’s number 1 omega-3 brand, our supplements support brain health, heart health, vision, immunity, pregnancy, bones and joints.

These include:

1. Eskimo Brain 369 contributes to brain, vision, and cognitive health in adults and teenagers.
2. Eskimo-3 Kids Chewable DHA+ helps to support child development, kids’ brain, vision and immunity for children aged 3 years and over
3. Eskimo-3 with Vitamin E contributes to heart health, blood pressure, brain, vision, and a healthy pregnancy for adults and teenagers.
4. Eskimo-3 Extra Omega-3 and Vitamin D3 Capsules contributes to heart health, bone and joint health, immunity, brain function for adults and teens.

Customer Testimonial of Omega-3 Supplements

“Highly recommend! A great range of products and great quality across the age ranges. The child version are spot on with colour and flavour. Ours now ask for their “fish medicine” after breakfast! Speedy delivery and great to know it’s an Irish product with a short carbon footprint. Thank you!”

Aoife McGuire, Ireland

Coronary Heart Disease

It is vital to focus attention on the health of your heart. Coronary heart disease is one of the leading causes of death in Ireland. However, 80% of heart disease is preventable. Do this by simply making a few small changes in diet and lifestyle.

1. Annual GP Health Check 

Get an annual health check at your GP. Be informed by checking your cholesterol, blood sugar and blood pressure regularly. These are the risk factors for heart disease, so regular screening is one of the best ways to prevent cardiovascular disease.

2. Mediterranean Diet

Eat a Mediterranean diet to support a healthy heart. This includes lots of fruits, vegetables, legumes, olive oil and whole grains such as brown rice, quinoa, oats and wholegrain pasta. You can enjoy moderate amounts of dairy (mostly as cheese e.g. ricotta and Greek yoghurt ), Fish can be eaten regularly, and there is low consumption of meat and meat products. The Mediterranean diet discourages the consumption of saturated fats and hydrogenated oils (trans fats ). You should flavour foods with herbs, spices and stock instead of salt, which can increase your risk of high blood pressure, a major risk factor for heart disease.

3. Omega-3 Intake

Up your Omega-3 intake. Omega-3 fats EPA and DHA from cold water fatty fish (sardines, anchovies, mackerel, salmon ) have many benefits for heart health. They have been shown to lower triglycerides, balance cholesterol, regulate heart rate and make blood platelets less sticky, overall improving heart health considerably.

Omega-3 fats EPA and DHA are found in high amounts in oily fish such as salmon, mackerel, sardines, and tuna and to a lesser degree in nuts and seeds. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, diabetes, and arthritis. 89% of Irish people are not consuming sufficient oily fish in their diet, so often there is a need to take a good quality omega-3 fish oil such as Eskimo-3 daily, which can support heart, brain and eye health.

4. Lower Cholesterol with Plant Sterols

Lower your cholesterol levels with plant sterols. Studies have shown that plant sterols can help to reduce cholesterol. As plant sterols are structurally similar to human cholesterol, they work by blocking the absorption of cholesterol in the gut, which contributes to a significant decrease in the blood LDL (bad) cholesterol level. New research confirms that 1.6g (2 tablets ) Zerochol plant sterols can lower cholesterol by 17% in 3 months, without any side effects. Zerochol also reduced Triglycerides by 17%, further improving the overall lipid profile and reducing risk of heart disease.

5. Eat Less Red Meat

Limit your consumption of red meat. Red meat is high in saturated fats, which contribute to heart disease. It is important to reduce your red meat consumption by eating more vegetarian meals, fish, poultry, eggs, beans and legumes.

6. Eat Good Fats

Be smart about fats. Avocados, nuts, seeds, coconut butter, olive oil, oily fish (sardines, anchovies, mackerel, salmon and herring ) and fish oil, are the good fats. They help balance your blood sugar, balance your insulin, and correct lipid problems.

7. Keep Active and Control Weight

Stay active and keep your weight under control. The key to heart health is to keep moving and avoid being sedentary. Ideally, aim to get your heart rate up with at least 30 minutes of aerobic exercise at least 5 times a week. Obesity increases the risk of heart disease. If overweight, follow a healthy diet with portion control and exercise regularly to lose weight and improve overall heart health.

8. Manage Stress Levels

Manage your stress. Try meditation, yoga, or simply being silent and still for 10 minutes a day. Be mindful of stress in your life and take extra care of your heart.

9. Quit Smoking

Stop Smoking. Smoking is also a major risk factor for heart disease as it contributes to hardening of the arteries. Visit quit.ie for advice on how to break the habit.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are healthy fats. They provide key nutrients that are crucial for our bodies. Omega-3 fatty acids perform vital functions in the body that help all the cells in your body function properly.

Omega-3 fatty acids are a type of polyunsaturated fat. These polyunsaturated fats are dietary fats, which have health benefits.

Both Omega-3 and Omega-6 fatty acids are classified as Essential Fatty Acids. They have to be consumed in our diet, as out bodies cannot produce them.

What are Fatty Acids?

Fatty acids are the building blocks of fats in our bodies. Fats are made up of fatty acids. Fat performs many functions in our bodies. Fatty acids are vital for good health and well-being.

Food Digestion and Nutrients

The digestive system breaks down fats into fatty acids for absorption. After we eat food, our bodies digest food and fat. Digestion is the process of breaking down this food into nutrients, which are absorbed into our bloodstream. Then, the body uses these nutrients for energy to perform bodily functions, for growth and to repair cells.

Types of Omega-3 Fatty Acids – Saturated and Unsaturated Fatty Acids

There are two main types of fatty acids. These are saturated and unsaturated fatty acids.

Saturated fat is a type of dietary fat, which is known as a bad fat. It is an unhealthy fat, if a person consumes too much of it. Both saturated fats and trans fats can increase a person’s cholesterol levels.

Unsaturated fats are considered good fats, due to their health benefits. These unsaturated fatty acids are divided into either monounsaturated or polyunsaturated fatty acids.

Our bodies can produce saturated and monounsaturated fats from carbohydrates, alcohol or protein.

Essential Fatty Acids

Our bodies cannot make certain polyunsaturated fatty acids. These are called Essential Fatty Acids. These essential fatty acids must be consumed through our diet. They are necessary for good health and well-being. Essential Fatty Acids are essential for many bodily functions to perform as required.

Types of Essential Fatty Acids

The are 3 types of omega-3 essential fatty acids. These are DHA, EPA, and ALA.

1. Docosahexaenoic Acid (DHA)

DHA supports brain development, function and memory. It plays an important role in mood and well-being. Docosahexaenoic Acid is vital for vision and eye health.

During pregnancy and breastfeeding, DHA is vital for providing essential nutrition for both the baby and mother’s health.

2. Eicosapentaenoic Acid (EPA)

EPA is important for maintaining a healthy heart. It supports blood circulation and blood vessels, and helps maintain blood sugar levels.

Triglycerides are a type of fat that enters your blood. They come from food and extra calories not used by the body. High levels of triglycerides in the blood can lead to increased risk of heart disease and stroke. EPA reduces triglyceride levels in the blood.

Eicosapentaenoic Acid has anti-inflammatory effects. It contributes to joint mobility and flexibility.

EPA helps our bodies burn fat for a healthy body composition.

3. Alpha-linolenic Acid (ALA)

ALA is required for normal growth and development. Our bodies use ALA for energy. Alpha-linolenic Acid may help decrease the risk of heart disease.

What Do Omega-3 Fatty Acids Do?

Essential Fatty Acids are essential for healthy cell structure and function. Omega-3 fatty acids provide nutrients to help cells throughout our bodies function properly. Theses essential fatty acids are especially important for the brain, eyes and heart.

The benefits of Omega-3 Fatty Acids include:

1. Helps all the cells in body function properly.
2. Contributes to energy.
3. Supports heart function.
4. Reduces triglycerides, which helps reduce the risk of heart disease and stroke.
5. Helps reduce blood pressure.
6. Contributes to maintenance of balanced blood sugar levels.
7. Supports brain function.
8. Contributes to memory function and ability to learn.
9. Supports concentration.
10. Helps balance moods.
11. Supports eye function.
12. Vital nutrition for baby and mother during pregnancy and breastfeeding.
13. Supports foetal brain development.
14. Supports foetal eye development.
15. Aids joint mobility and flexibility.
16. Supports bone function.
17. Reduces inflammation.
18. Helps exercise performance and recovery.
19. Contributes to healthy skin, hair and nails.
20. Helps our bodies burn fat for healthy body composition.
21. Promotes good health and well-being.

Sources of Omega-3 Fatty Acids

What are the sources of omega-3 fatty acids? Our diet is the source of omega-3 fatty acids. This includes certain foods and dietary supplements.

1. Food

What are the best food sources of omega-3 fatty acids? The best food sources are oily fish, some plant foods, seeds and nuts.

These include:

• Anchovies
• Halibut
• Herring
• Mackerel
• Salmon
• Sardines
• Sturgeon
• Swordfish
• Trout
• Tuna
• Walnuts
• Flaxseeds
• Chia seeds
• Canola oil

2. Omega-3 Supplements

In Ireland, most people do not eat enough fish. Therefore, an Omega-3 supplement is needed to consume adequate levels of essential Omega-3 fatty acids.

Eskimo-3 is Ireland’s number 1 omega-3 supplements brand. We have a range of Omega-3 supplements for all ages to suit your individual and family’s health requirements.

Popular supplements include:

1. Eskimo Brain 369 capsules support brain function, vision, and cognitive health in adults and teenagers.
2. Eskimo-3 Extra Omega-3 and Vitamin D3 capsules support bone health, muscles, joints, immune system, brain, and heart for active adults, teens and sports enthusiasts.
3. Eskimo-3 Omega 3 with Vitamin E support the heart, normal blood pressure, brain, vision, and pregnancy for adults and teenagers.
4. Eskimo-3 Kids Chewable DHA+ supports children’s development, brain health, eye sight and immunity for children aged 3 years +.
5. Eskimo-3 Kids Omega 3 Liquid support child Development, brain, vision and immune system for kids aged 1 to 12 years old.

How Much Omega-3 Do I Need?

So, how much Omega-3 do I need?

Studies show that people generally need 250mg EPA and DHA per day to support heart health, and 250mg DHA per day to support brain function and vision. A higher does is advised for women who are pregnant or breastfeeding.

Omega-3 Deficiency

What happens if I don’t get enough omega-3s? If you do not consume enough omega-3 fatty acids, you may show signs of omega-3 deficiency.

The signs of low levels of Omega-3 include:

1. Low energy levels.
2. Skin, nails and hair problems.
3. Poor concentration.
4. Cardiovascular issues.
5. Joint pains.

What is Omega-3

Omega-3 and Omega-6 fatty acids are classified as Essential Fatty Acids (EFA’s) i.e. they have to be obtained through diet because the body can’t manufacture them.
The main essential fatty acids in the human diet are omega-3 and omega-6 fatty acids.

Foods that provide omega-3 fatty acids include oily fish such as sardines, mackerel, salmon, and tuna, fish oil and certain plant and nut oils, while omega-6 fatty acids can be found in palm, soybean, rapeseed, and sunflower oils.

More than 20,000 scientific studies over the past 35 years show the benefits of Omega-3 at every life stage – from before birth and into your senior years. Omega-3 fatty acids are thought to provide a wide range of health benefits, including a lower risk of coronary heart disease and improvement in cholesterol. There have also been promising results from studies looking at omega-3 for brain health, depression, and attention-deficit hyperactivity disorder (ADHD).

There is evidence that recommended amounts of DHA and EPA, taken as fish or fish oil supplements, may lower triglycerides and reduce the risk of heart attack, abnormal heartbeat, and stroke in people who have heart disorders. DHA and EPA may also benefit people who have hardening of the arteries or high blood pressure.

While seeds provide Linolenic acid, Eicosapentanoic acid (EPA) & docosahexanoic acid (DHA) are the most beneficial omega-3 essential fatty acids. EPA and DHA have been shown to maintain a healthy heart, brain and vision. Alpha Linolenic Acid (present in seeds or plant oils) needs to be converted to EPA and DHA in order to offer these benefits.

Essential Fatty Acids

Fat isn’t the villain some make it out to be – in fact, it’s a vital nutrient, but sorting out good fats and bad fats can be challenging. Fats are made up of fatty acids. There are two main types – saturated and unsaturated. The unsaturated fatty acids can be subdivided into monounsaturated and polyunsaturated.
The body can make its own saturated and monounsaturated fats from carbohydrates, alcohol or protein. However, it cannot make certain polyunsaturated fatty acids i.e. Essential Fatty Acids, so these fatty acids must be obtained through diet or through pure, natural food supplements.

EFA’s are essential for healthy cells (structure and function). They are essential for hormone like messengers controlling the body’s wellbeing. They can’t be made by the body but are “essential” like vitamins and minerals for all functions.

Two Families of Essential Fatty Acids

1. Omega-3 fatty acids
2. Omega-6 fatty acids

There are three main omega-3s:

• Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) come mainly from fish, so they are sometimes called marine omega-3s.
• Alpha-linolenic acid (ALA), the most common omega-3 fatty acid in most Western diets, is found in vegetable oils and nuts (especially walnuts), flax seeds and flaxseed oil, leafy vegetables, and some animal fat, especially in grass-fed animals. The human body generally uses ALA for energy, and conversion into EPA and DHA is very limited.

Benefits of EPA

• Maintains a healthy heart.
• Supports circulation and healthy blood vessel function.
• Supports joint mobility and flexibility.
• Anti-inflammatory.
• Maintains balanced blood sugar levels.
• Increases fat burning and improves body composition.

Benefits of DHA

• Supports brain development.
• Enhances retinal development in growing foetus and infant.
• Promotes a positive mood and well-being.
• Promotes memory and learning ability.
• Vital for pregnant and lactating women.

Female Health

Women and the benefits of Omega-3. Omega-3 fatty acids (omega-3 FA) are constituents of the membranes of all.

Children’s Health

Effects of polyunsaturated fatty acids in children. During recent years a large number of studies have shown the importance.

Cardiovascular Health

Effects of a new fluid fish oil concentrate, Eskimo-3, on triglycerides, cholesterol, fibrinogen and blood pressure

Eskimo Kids

Eskimo Kids: Bioavailability, consumer accept and effect – a pilot study in 133 children for 4 months. 113 children, age 1-15.

Fish Oils

While fish is a fantastic food source, we tend not to eat fish everyday so fish oils can be a fantastic supplement to use. It has an incredible vast amount of health benefits that it is something you should seriously consider for your diet. They can be a great addition to a more healthier you. When you look at the list below, one observation clearly stands out. What the hell do fish oils not do!

Omega-3 Essential Fatty Acids

Most of the health benefits of fish oil can be attributed to the presence of omega 3 essential fatty acids like Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). If you’re going to take a supplement, this could be the most important one. 3-6 grams a day can help keep a healthy cholesterol level. I’ve narrowed down their benefits to just 7 for this blog but there are countless others.

7 Reasons Why You Should Incorporate Fish Oils into Your Nutrition

1. Boost Immune System and Recovery

The Omega-3 fatty acids in fish oils can help build up our immune system to common colds and flus and even reduce general fatigue. It can also help reduce muscle soreness after a tough workout session as fish oils can reduce waste production in the body that lead to Delayed Onset of Muscle Soreness (DOMS).

2. Anti-Inflammatory

Can help with the absorption of vitamins as well as reducing joint pain, decreasing injury recovery time and supporting healthy bones.

3. Bone Support

Supports healthy bones and help prevent osteoporosis in later years. DHA in omega 3 fatty acids is one of the most important nutrients need to help support stronger bones.

4. Improves Your Mood

Can increase your mood as consumption of fish oils helps support levels of serotonin in the body. Serotonin is a ‘feel-good’ hormone. Which leads to…

5. Lowers Stress

Fish oils lower your cortisol as well as your heart rate. This can help keep you a little more relaxed.

6. Body Composition

Because fish oils help reduce stress and are anti-inflammatory, they can help with your body composition and help you lose body fat! They also help regulate you increase your insulin sensitivity. By combining fish oils into a healthy diet (lacking processed foods and sugars) you can more effectively regulate your blood sugar levels.

7. Skin Care

Fish oils can help improve dry skin. It can help reduce loss of moisture t the skin as well as eczema and psoriasis. It is also reported that fish oils can help your eye health as well as hair. I’m not expecting a full hair growth by using them however

As you can see, fish oils can help enhance overall health. Obviously if you took fish oils on their own, you may as well be popping smarties if you live an unhealthy, sedentary lifestyle! But they are a fantastic enhancer to healthy, active people! Which, if you’re reading this, I’m sure you have the best intentions to be!

I don’t generally like recommending supplements, but I think fish oils are a no brainer to improve anyone’s health!

Written by Seán Coffey

Head Coach of Booty Camp Castleknock Dublin 15 and Sunrise Boost Camp on Kylemore road. Fitness Coach and Personal Trainer for the last 6 years. Seán has extensive knowledge in fitness, nutrition and experience in designing and implementing a wide variety of exercise and class programmes to suit his client’s fitness goals.

Nutrients for the Family

Two of the most beneficial nutrients for health and wellbeing are omega-3 and vitamin D. Unfortunately, they are often the nutrients that people are lacking. While both offer benefits, each of these supplements have specific capabilities that target different areas of the body and can impact overall health.

EPA and DHA Health Boosters

Omega-3 fatty acids EPA and DHA are super beneficial health boosters. They contribute to the normal function of the heart, help to maintain healthy blood pressure and reduce blood triglycerides. Omega-3 DHA also helps to maintain normal brain function and vision.

You need to get omega-3s from the foods you eat as our bodies cannot produce this important nutrient. According to an IPSOS/MRBI survey, 89% of Irish people are not consuming enough oily fish in their diet, so there is often a need to supplement with a premium fish oil such as Eskimo-3.

The Sunshine Vitamin

Vitamin D is known as a super-nutrient in the world of nutrition. Vitamin D is essential for strong bones, a healthy immune system and muscular function.

What is now becoming apparent is that Vitamin D is crucial when it comes to activating your immune system. It helps to keep the guards of your immune system alert. Therefore, it allows you to quickly and effectively fight off invaders before they can develop into a full-blown infection.

How Much EPA and DHA Do I Need?

The European Food Safety Authority (EFSA) state that you need 250mg omega-3 EPA and DHA daily to support heart health, and 250mg omega-3 DHA to support healthy brain function and vision. According to The Irish Longitudinal Study on Ageing (TILDA) at Trinity College Dublin, it is recommended that you get 10 to 20 ug of vitamin D per day via diet or supplementation to maintain adequate levels.

Healthy Habits

Starting a healthy habit and sticking to it is all about making it as easy as possible to be part of your day. With Eskimo-3 products, there are lots of ways to make supplements part of your everyday. Simply drizzle a spoonful of Eskimo-3, Eskimo Brain 369 or Eskimo-3 Kids Liquid on porridge, add a teaspoon into your morning smoothie or yoghurt, or pop the Eskimo-3 Extra Capsules or Eskimo-3 Kids chewable with omega-3 and vitamin D in your handbag, so they are always to hand when you are on the go.

Eskimo Brain 369

Eskimo Brain 369 combines the unique stable fish oil, Eskimo-3, which is high in DHA, with plant oils omega-6 and omega-9 along with brain friendly Co-Q10 and vitamin D to optimise Brain Health, Support Memory, Focus and Mood. Containing a powerhouse of nutrition, your brain power will surge in no time.

Adults Supplement Options

For adults, it depends on what your main focus is.

Choose Eskimo-3 Omega-3 and Vitamin E for general health, heart health and if you just want omega-3. The liquid contains 1700mg of omega-3 in one teaspoon. It is very high strength. Liquids can be added to smoothies, yoghurts, and dressings. The original Eskimo-3 is also available in easy to swallow 500mg capsules.

Choose Eskimo Brain 369 if you are looking for a complex of omega-3, 6 and 9 supplement. It also contains vitamin D and CoQ10. Its main focus is brain function and vision. It contains omega-6 GLA for hormone regulation. Eskimo Brain 369 is a good option if you do not consume many foods that are rich in healthy fats such as nuts, seeds, avocado and olive oil. Eskimo Brain 369 is available in a pleasant lemon flavour liquid or capsules.

Choose Eskimo-3 Extra if you are looking for an omega-3 and vitamin D in a one a day capsule. It contains 800mg omega-3 and 20ug vitamin D3 (400% NRV) in each capsule. It is ideal for anyone looking for help with general health, immunity, bones and joint support. If you do not want omega-6 or omega-9, these are a good capsule option for omega-3 with the added benefit of vitamin D.

Children’s Supplement Options

After the past few years of Covid-19 interruption for kids, it has never been so important to nourish your children’s brain to keep them focused. There are two supplement options for children.

1. Eskimo-3 Kids Liquid for 1 to 12 year old

Eskimo-3 Kids Liquid supplements contain a mixture of omega-3, omega-6 and omega-9 with 5ug vitamin D (100% of the recommended amount for children) plus vitamin E for freshness. The supplement is available in tutti frutti which is raspberry-type flavour, or else in an orange flavour. If your child finds it difficult to take it off the spoon, the liquids can be easily added to smoothies and yoghurts. The omega-3 is vital for brain function and vision. The omega-6 is good for mood. Vitamin D is vital for healthy bones and immunity.

2. Eskimo-3 Kids Chewable DHA+ for children 3 years +

Eskimo-3 Kids Chewable DHA+ is the omega-3 chewable. It is soft to chew and very well liked. It is one a day chewable that contains omega-3 rich in DHA for brain function, vision. It also contains choline for memory and concentration, biotin which calms the nervous system, and 10ug vitamin d (200% recommended for children) which is good for bones and immunity.

As you can see, both children’s supplements are beneficial for children. The choice is down to personal preference. We have good feedback for both from parents.

Teenagers Supplement Options

Whether your teenager is doing state exams or just trying to keep up with school, choose Eskimo Brain 369. This supplement is suitable for adults and children aged 12 years +.

Eskimo Brain 369 is a complex of omega-3, omega-6, omega-9 plus vitamin D and vitamin E. It contains omega-3 EPA and DHA for a healthy heart. It also contains omega-3 DHA for brain function, memory, concentration and vision. It contains Omega-6 GLA, which is good for moods and hormone regulation, making it ideal during the teenage years. The supplement for teenagers also contains vitamin D for healthy bones and immunity. Eskimo Brain 369 is available in a lemon flavoured liquid or capsules.

Daily Fish Oil Supplement

Taking a daily fish oil supplement that is naturally rich in omega-3 with added vitamin D3 can support your heart, brain, joints, immune system and bones. There are many benefits of fish oils for your health. Fish oil supplements are a simple way to safeguard your health.

The Eskimo-3 supplement range is available in health stores, pharmacies and on our website. The range includes health products suitable for adults, teenagers and kids in liquid, capsules and chewables to support healthy hearts and brains of all the family.

Health Plans

Every year, we make plans to get our health back on track. Whether that is losing weight, sleeping more, giving up fries or starting yoga, we all make new year resolutions. While these resolutions are wonderful, one of the best ways to improve your health and wellbeing is to start taking omega-3 fish oil and vitamin D3 daily.

Nutrition

Athletes are aware of the difference proper nutrition can make in their training and performance. However, many athletes don’t realise how important omega-3 fatty acids are for their focus, performance and recovery.

No matter what exercise you choose to do and no matter what level of fitness you have, omega-3 fatty acids and vitamin D3 can be an important part of your fitness plan.

Omega-3 in a Healthy Diet

Omega-3 is a vital element of any healthy diet. Omega 3 benefits include supporting heart, brain, eye health and help control inflammation.

By reducing inflammation, you can shorten your recovery time by reducing soreness and stiffness after a workout. All athletes can benefit from adding omega-3 into their daily regime to help support consistent training, maximise performance in competition and help maintain good health.

Omega-3s play a pivotal role in mental health. They support better concentration and focus. Not only are they structurally part of the brain and eyes, they are associated with less depression, less dyslexia and better cognition in adults. Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA. With 89% of Irish people not eating enough oily fish, there is a need to take a premium quality omega-3 fish oil such as Eskimo-3, which is known for its purity, freshness and stability.

Heart Health and Circulation

EPA and DHA have been shown to improve heart health and reduce risk of sudden cardiac death. Omega-3 improves circulation, helps manage blood pressure, reduces cholesterol and triglycerides, thereby improving overall cardiovascular health.

Joint Health and Flexibility

Omega-3 fatty acids are converted into hormone like substances called prostaglandins. These are anti-inflammatory. By reducing inflammation, you can shorten your recovery time by reducing soreness and stiffness after a workout.

Promotes Mental Performance and Vision

Omega-3s play a pivotal role in mental health. They support better concentration and focus. Not only are they structurally part of the brain and eyes, they are associated with less depression, less dyslexia and better cognition in adults.

Supports Healthy Metabolism

A pilot trial in middle aged adults reported improvements in cardiovascular health and greater loss of body fat among those who consumed 1.9 grams of EPA and DHA omega-3, compared to those on placebo.

Promotes Healthy Lung Function

Improved pulmonary function both during and after exercise was reported in a study of young healthy wrestlers who took 1 gram of EPA and DHA compared to placebo. All athletes can benefit from adding omega-3 into their daily regime, to help support consistent training, maximize performance competition and help maintain good health.

The Importance of Vitamin D3

Vitamin D3 may be the most important “missing” vitamin for your brain and your mood. Vitamin D is vital for good health, immunity, growth and strong bones. Vitamin D also regulates the conversion of tryptophan into serotonin, which is your feel good hormone.

Vitamin D deficiency is common in Ireland, as sunshine is the number one source of vitamin D. Unfortunately, we don’t get a lot of sunshine in Ireland. Low levels are thought to be responsible for S.A.D. Therefore, supplementing with vitamin D during the winter months can help ease symptoms and improve mood.

Eskimo-3 Extra for Omega-3 and Vitamin D3

Eskimo-3 Extra provides high levels of omega-3 fatty acids EPA and DHA, plus 800iu of vitamin D3 in a One-a-Day capsule.

Omega-3 fatty acids are essential. They cannot be synthesised in the body, and must be obtained from food. Omega-3 is vital for maintaining general health, heart health, brain function and vision.

Vitamin D3 is essential for strong bones, a healthy immune system and muscular function.

Eskimo-3 Advanced EPA with vitamin D3 is ideal for those looking to support focus, performance and recovery. Stay healthy with Eskimo-3.

Brain Food

Give your brain a boost with food good for brain! As a child, my mum used to say “Eat up your fish – it will make you smarter” She was she correct!

Oily fish is abundant in omega-3. This is a healthy fat that is essential to our brain and heart function, and overall well-being. Our bodies cannot produce omega-3, so we need to get it through our diet.

It’s no surprise that omega-3 is so beneficial to brain health. The importance of these fatty acids becomes most obvious when they’re lacking. People who don’t get enough omega-3’s in their diet can become demotivated, disinterested, forgetful and may experience low mood, while serious deficiency can lead to an increased risk of developing conditions such as ADD, dyslexia, depression and Alzheimer’s disease. Cognitune Smarter Health has rated Omega-3 as the number one Brain Booster Supplement.

DHA Brain Food

DHA is like brain nutrition. Just as calcium is essential for building strong bones, DHA is essential for good brain health. DHA helps to improve learning, mood, memory and concentration. Supplementation has been shown to reduce depression, anger, aggression and anxiety.

How Much DHA Do I Need?

Studies show that you need 250mg DHA daily to support brain health. Eating oily fish twice a week – such as salmon or sardines, provides a healthy dose of omega-3 EPA/DHA. Not a fish fan, you can choose a high quality fish oil supplement such as Eskimo Brain 369. We recommend that you check your preferred supplement to see that you are getting adequate DHA, as often supplements can fall short.

Eskimo Brain 369

Eskimo Brain 369 combines the unique stable fish oil, Eskimo-3, which is high in DHA, with plant oils omega-6 and omega-9 along with brain friendly Co-Q10 and vitamin D. Containing a powerhouse of nutrition, your brain power will surge in no time.

The Purest Omega-3

From the purest of the seas, comes the purest omega-3. On the market for over 20 years and with over 120 scientific studies, the Eskimo range represents probably the finest quality fish oil on the market, providing Omega-3 rich oil of legendary purity, freshness and stability. The oil is always from sustainable sources, and there is full traceability and quality control throughout the production process, from fishing boat to finished oil.

Eskimo Brain 369 is available in health stores, pharmacies and our website.

Exercise and Fatty Acids

As the days get longer and the evenings get brighter, people often ramp up their exercise routine. No matter what exercise you choose to do and no matter what level of fitness you have, omega-3 fatty acids should be an important part of your health plan. There are many fish oils benefits for better health. 

Paul Flynn, Dublin GAA All-Star

When speaking at the launch of Eskimo-3 Fish Oil’s promotional campaign, Paul Flynn, Dublin GAA All-Star, explains why he is so enthusiastic about endorsing this range of health supplements.

‘Playing a good game requires a combination of fitness, strategy and focus. These are the areas that Eskimo-3 fish oil targets in the body. It targets the heart, brain and vision. In fact, all three are as essential to anything you do in everyday life, as they are on the sports field. It’s also reassuring to see the level of research behind the Eskimo range. Too many people take supplements without really checking them out.’

Good Fats

Fats are often blamed for chronic health problems such as heart disease and arthritis. In reality ,you cannot blanket all fats as being bad.

Good fats are the monounsaturated and polyunsaturated fats. These can be found in foods such as nuts, seeds, avocados, oily fish, olive oil and coconut oil. These foods should be eaten regularly as they offer beneficial fats along with numerous vitamins and minerals. Sufficient good fats may improve satiety and appetite, so you are less likely to snack.

Essential Fatty Acids

The really important fatty acids are the “essential fatty acids”. They are termed “essential”, as the body cannot make them, and therefore, they must be obtained through the diet. The best source of omega-3 is oily fish including sardines, salmon, anchovies, fresh tuna and mackerel. Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA. In Ireland, 89% of people are not consuming sufficient oily fish in their diet, so often there is a need to take a good quality omega-3 fish oil.

Omega-3 Fatty Acids

Omega-3 fatty acids are the building blocks of every living cell in the human body. They are absolutely necessary for normal health and development. Without them, cells can’t function, renew, or maintain themselves properly.

Omega 3s supports brain, eye, and heart health throughout life. Omega-3s also play an important role in reducing inflammation throughout the body including in the blood vessels, the joints, and elsewhere. By reducing inflammation, you can shorten your recovery time by reducing soreness and stiffness after a workout.

Quality Fish Oil

On the market for more than 20 years, the Eskimo range has over 120 scientific studies. The range represents probably the finest quality fish oil on the market. It provides Omega-3 rich oil with legendary purity, freshness and stability. The oil is always from sustainable sources. There is full traceability and quality control throughout the production process from fishing boat to finished oil.

Protection from Illness

Your immune system can do a remarkable job at protecting you from falling ill. It can do this only as long as you take the necessary steps to ensure it can perform optimally.

Immune System Tips

• Get 7 to 9 hours of sleep per night.
• Drink at least 8 glasses of water per day.
• Eat a healthy and balanced diet.
• Exercise regularly.
• Practice good hand hygiene.
• Try to minimise stress.
• Only drink alcohol in moderation.
• Do not smoke.
• Cut back on sugar intake.
• Include Vitamin D in your diet. Pharmacy Times recommends Vitamin D to fight against colds and flu. To increase your Vitamin D intake, try Eskimo-3 Extra or Eskimo Brain 369!