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 is the Mediterranean Diet?

The Mediterranean diet is based on the traditional dietary patterns, eating habits and foods of the countries surrounding the Mediterranean Sea. These countries include southern Italy, Spain, Greece, and Crete.

The Mediterranean diet has long been considered one of the healthiest diets on the planet. The people in these regions tend to have a lower risk of many chronic diseases. In the early 1960s, it gained the attention of the medical community with several health publications about the extended health benefits for people over their lifetime.

The people of the Mediterranean do not think of their eating habits as a diet plan. It is considered a way of life that can lead to a long healthy life with less chance of chronic disease.

The Mediterranean diet focuses on plant-based foods such as vegetables and healthy fats such as fish rich in Omega-3 fatty acids.

Exercise and social interaction by eating meals with people are also important elements of the Mediterranean lifestyle.

1. Cardiovascular Health

It can help lower LDL cholesterol, regulate blood pressure and reduce triglycerides. This lowers the chances of developing Type 2 diabetes. This helps reduce the risk of coronary heart disease, and the risk of heart attack or stroke.

2. Healthy Cholesterol Levels

Eating a healthy diet and foods rich in essential Omega-3 fatty acids can help to lower your cholesterol for a healthy cholesterol level.

3. Healthy Blood Sugar Levels

Helps to stabilise blood sugar levels to lower the risk of developing Type 2 diabetes.

4. Increases Longevity and Good Health

The positive effects on heart health can lead to a long life with an increased lifespan due to better overall health. Also, the vast number of antioxidants present in the Mediterranean diet helps to protect the body from oxidative stress.

5. Nutrient Dense Foods for Good Overall Health and Wellbeing

The nutrient-dense foods provide an array of antioxidants, vitamins, minerals, and phytonutrients to promote positive health and well-being.

6. Healthy Skin and Hair

Eating healthy fats and high amounts of antioxidants will result in your skin and hair feeling more nourished and healthier than ever before.

7. Healthy Body Weight

Supports a healthy body weight for better health and well-being.

8. Improved Brain Function

The nutrients support brain health and healthy ageing. This can help protect brain function as we grow old by helping to slow down our cognitive decline.

9. May Reduce the Risk of Metabolic Syndrome

Metabolic syndrome is a group of conditions that combine to increase the risk of cardiovascular disease, Type 2 diabetes and stroke. Eating healthy can help lower your risk of metabolic syndrome.

Research into the Health Benefits of the Mediterranean Diet

Medical studies highlight that there are many long-term health benefits associated with the Mediterranean diet.

According to the Harvard T.H. Chan School of Public Health, “research has consistently shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality.”

In 2022, “The Mediterranean Diet: An Update of the Clinical Trials” reviewed evidence from over a hundred clinical trials and studies into the MedDiet. It states that “evidence demonstrates the importance of the MedDiet, as the combination of a healthy dietary pattern and healthy behaviours.” It concluded that there were health benefits related to its anti-inflammatory and antioxidant properties. It can also help with obesity, and waist size and help improve overall public health.

According to a 2019 research paper, “The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription”, there are “cardiovascular, metabolic, and cognitive” health benefits and the MedDiet is associated with “an improved quality of life”. Therefore, is “advised by a large majority of medical professionals” across the world.

The Basics of the Mediterranean Diet

So, how do you follow a Mediterranean diet? The basics of the Mediterranean diet focus on preparing healthy meals using fresh produce and avoiding as much processed foods as possible. While this may not always be possible, you should aim to follow an 80:20 system, so that you are giving your body good proper nourishment the majority of the time.

Foods to Eat on a Mediterranean Diet

What types of foods to eat on a Mediterranean diet? The foods to eat that are on a Mediterranean diet food list are healthy fresh unprocessed food. These include:

1. Fruits and Vegetables

Consume a rainbow of colour from eating fruits and vegetables. This will allow you to obtain as many antioxidants and phytonutrients as possible. These have anti-inflammatory and immune system-boosting benefits. Vegetables including dark green vegetables should be consumed 5 times a day. Fruit is often the dessert of choice in Mediterranean countries.

Blueberries are very high in antioxidants, low in calories, low in sugar and a great snack to keep your heart healthy. Avocados are packed with monounsaturated fat and antioxidants. They can help lower LDL levels while raising the amount of HDL cholesterol in your body.

2. Legumes

Beans, peas and lentils are legumes that are an integral part of the Mediterranean diet. They should be eaten daily at least 4 times per week. They are full of protein, soluble fibre and minerals. These foods are a powerhouse of health benefits for lowering cholesterol and supporting a healthy heart.

3. Nuts and Seeds

Nuts and seeds are nutrient-dense, which provides you with a lot of nutrition. Nuts are packed with vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. An ounce of nuts and seeds is the recommended daily portion size.

4. Fish

Eat white or oily fish at least 2 to 3 times per week. Oily fish including salmon, sardines, herring, mackerel, and anchovies are rich in essential omega-3 fatty acids. These are beneficial for heart health, blood pressure, cholesterol, reducing triglycerides, blood circulation and brain function. It is recommended that you limit tuna intake to once per week, as it may be high in mercury.

5. Eskimo-3 Omega-3 Fish Oil Supplements

Omega-3 helps to keep blood pressure and cholesterol normal, reduces triglycerides and improves blood circulation. It also supports brain health, vision, and bones. In Ireland, most people do not eat enough white or oily fish. An Omega-3 supplement is recommended to ensure that you consume sufficient levels of essential Omega-3 fatty acids.

6. Olive Oil

Consuming olive oil is a key element of the Mediterranean diet, due to it being rich in olive oil polyphenols. These are powerful antioxidant compounds that help prevent bad LDL cholesterol from becoming oxidised. This makes it less likely to start clogging up the inside of the artery walls. It is recommended to make olive oil your primary source of dietary fat. Olive oil should be used in cooking, while Extra Virgin Olive Oil should be used over salad.

7. Wholegrains

It is recommended to avoid white refined carbohydrates. Instead, eat whole grain foods which are high in fibre and nutrients. These include brown rice, quinoa, buckwheat, and whole wheat tortillas.

8. Poultry and Eggs in Moderation

Eating eggs and poultry such as chicken, duck, and turkey is recommended in moderation. They can be eaten every 2 days.

9. Dairy Products in Moderation

Eating moderate amounts of dairy produce such as yoghurt, milk and cheese are often the dairy produce of choice.

10. Meat Seldomly

Eat red meat occasionally. Try to limit red meat consumption to 2 to 3 times a month.

11. Dark Chocolate in Moderation

Dark chocolate which is at least 70% cocoa can help the heart. It is rich in flavonoids, which helps to prevent plaque building up in the arteries.

Foods Not to Eat on a Mediterranean Diet

So, what foods should you avoid on a Mediterranean diet? Foods to avoid while living the Mediterranean Diet include:

1. Highly Processed Food

Avoid processed food. This is food that has been altered in some way during preparation. Processed food includes food labelled low-fat or diet, and food that was made in a factory. Choose real fresh food instead for better health.

2. Processed Meat

Try to avoid processed meats including bacon, sausages, hot dogs, packaged sandwich meat, packaged ham, pepperoni, salami and virtually all red meat used in frozen prepared meals.

3. Food with Added Sugars

Limit foods with added sugars such as sucrose, glucose, fructose, and corn. These added sugars increase calories but do not increase other nutrients such as vitamins and minerals. It is important to check whether added sugars are one of the first few items in the ingredients list, as this is not recommended. Avoid sweeteners such as aspartame. Foods high in sugar include soft drinks, sweets, chocolate (except dark chocolate), cakes, while hidden sugars appear in foods such as ready meals, prepared sauces, most cereals (granolas), bread and even pizza.

4. Refined Grains

Try to limit the intake of white refined grains such as white bread, pasta made with refined wheat, biscuits, bagels, and baguettes. These foods have a high Glycaemic index (GI), no fibre and are void of nutrients, whereas the wholegrain variety or more complex grains contain fibre, have a lower GI and contain vitamins and minerals.

The Glycaemic Index (GI) measures how fast and how much a type of food raises blood glucose levels. High GI hurts health, while low GI is favourable.

5. Trans Fats

A high intake of trans fats, derived from saturated fats found in animal products increases the risk of coronary heart disease. Many products such as margarine, and cakes, and biscuits contain it. In the blood, the trans fats are converted to triglycerides, which can increase cardiovascular problems if levels are high, and raise cholesterol levels.

6. Refined Oils

Avoid oils such as vegetable oil, soybean oil, corn oil, margarine and grapeseed oil. Instead choose more heart-friendly oils such as olive oil, rapeseed oil or coconut oil.

What to Drink on a Mediterranean Diet?

Hydration is very important for good health. So, what drinks can I include on a Mediterranean diet? The drinks to include are:

1. Water

Water is fundamental. You should aim to drink at least 6 to 8 glasses of water every day.

2. Tea and Coffee

Tea and coffee are also permitted.

3. Red Wine

If drinking alcohol, red wine could be drunk in moderation and with meals.

Drinks to Avoid on a Mediterranean Diet

Avoid sugary soft drinks and cordials on a Mediterranean Diet.

Also, alcohol consumption should be limited.

Mediterranean Diet Meal Plan

What is included in a Mediterranean Diet meal plan? There is no strict meal plan for a Mediterranean diet. However, an example of a meal plan for a Mediterranean diet breakfast, lunch, dinner and snacks for a week provided by the Zerochol Cholesterol Lowering Program could include:

1. Monday

• Breakfast: Porridge oats made using almond, oat or coconut milk, and topped with a tablespoon of seeds and blueberries. Also, enjoy a banana.
• Lunch: Minestrone soup served with a large salad.
• Dinner: Vegetable bean curry served with quinoa or brown rice and a handful of green leaves.
• Snacks: Sliced avocado and tomato on 2 wholegrain crackers.
• Drinks: Water, which can also include green tea, lemon hot water, lemon and ginger tea, and other non-fruit-infused teas.

2. Tuesday

• Breakfast: A poached egg on a slice of wholegrain toast. This can be served with spinach, mushrooms and tomato.
• Lunch: Vegetable bean curry served with quinoa or brown rice and green leaves leftover from the previous evening.
• Dinner: Turkey fillet cooked with 1 tablespoon of light Philadelphia, topped with pesto, and served with roasted vegetables (tomatoes, peppers, courgette, onion), and served with 2 baby potatoes.
• Snacks: 1 apple and a tablespoon of almond nut butter.
• Drinks: Water.

3. Wednesday

• Breakfast: Make a breakfast smoothie by blending a tablespoon of protein powder, a cup of spinach leaves, 2 apples with skin, a half cup of frozen raspberries, half an avocado, the juice of half a lemon, a half cup of almond or coconut milk, and 2 tablespoons of oats or chia seeds.
• Lunch: Broccoli soup served with a salad containing at least 4 vegetables.
• Dinner: Cod fillet served with stir-fried bell peppers and red onion. This can be served with brown rice and pesto on top.
• Snacks: Banana and chia bread.
• Drinks: Water.

4. Thursday

• Breakfast: Porridge oats made using almond, oat or coconut milk. This can be topped with a tablespoon of seeds and blueberries. Also, eat an apple.
• Lunch: Wholegrain wrap with pesto, salad, turkey slices, tomato, peppers, and a sprinkling of parmesan. Also, eat an orange.
• Dinner: Vegetable chilli con carne served with sweet potato.
• Snacks: 2 tablespoons of Hummus and Crudités (mixed chopped carrot, celery and green sugar snap peas).
• Drinks: Water.

5. Friday

• Breakfast: Breakfast smoothie.
• Lunch: Rice cake with tuna or sardines, and a cup of vegetable soup.
• Dinner: Thai red prawn or chicken curry made with reduced fat coconut milk, and served with brown rice and a sprinkle with fresh coriander.
• Snacks: 2 oatcakes with tahini and carrot sticks, and 4 pieces of dark chocolate.
• Drinks: Water.

6. Saturday

• Breakfast: A poached egg on a slice of wholegrain toast, served with spinach, smoked salmon and tomato.
• Lunch: Tomato and basil soup with a slice of wholegrain bread. Also, eat an apple.
• Dinner: Chicken stir fry with plenty of vegetables such as red peppers, yellow peppers, onion, sugar snap peas, carrot, or mushrooms. This can be served with rice noodles.
• Snacks: 2 tablespoons of hummus and crudités.
• Drinks: Water.
• Optional extra: Red wine: 1 or 2 glasses of red wine for up to 3 days.

7. Sunday

• Breakfast: 2 turkey rashers, salad leaves, beans, tomato and mushrooms.
• Lunch: Moroccan chickpea soup served with wholegrain bread.
• Dinner: Salmon fillet served with asparagus, carrots, and 2 baby potatoes.
• Snacks: Banana and chia bread.
• Drinks: Water.

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 does Omega-3 do for the Female Body?

So, what does Omega-3 do for the female body? Omega-3 provides essential nutrition in the form of essential fats, EPA and DHA, in the diet. These are required by the body for good health at every stage of life for females. Omega-3 supports the brain, mood, heart, vision, bones, menstrual pain, skin, hair, nails, physical and mental performance in women. EPA and DHA are also needed by mother and baby when pregnant and breastfeeding.

1. Healthy Nutrition for Every Stage of Life

Fat is an important part of a healthy diet for women. Essential fats such as Omega-3 EPA and DHA are required to promote women’s health throughout every life stage. Theses stages include infancy, childhood, teens, young adulthood, pregnancy, adulthood, and the senior years.

Women’s bodies need essential fatty acids throughout life to perform many functions including everyday tasks. Omega-3 fats are part of the family of polyunsaturated fats, which are healthy fats. Studies about the health benefits of omega-3 fats generally refer to EPA and DHA, which are the essential fatty acids that the human body needs.

2. Essential Fatty Acids for Good Health

The really important fatty acids are the “essential fatty acids”. They are considered “essential”, as the body cannot make them. Therefore, these essential fatty acids must be obtained daily through diet or dietary supplementation.

Omega-3 fatty acids provide nutrients that are the building blocks of every living cell in the human body. They are absolutely necessary for normal health and development. Without them, the cells in the body cannot function, renew, or maintain themselves properly. Omega-3s support brain, eye, and heart health throughout a woman’s life.

3. Essential Nutrition for Pregnancy and Breastfeeding for Mother and Baby

Women who are pregnant, or are breastfeeding, require Docosahexaenoic acid (DHA). This is found in Omega-3. DHA provides essential nutrition for both mothers and babies.

A Canadian study states that pregnant and lactating women are not getting enough omega-3 fatty acids. This University of Alberta research led by Catherine Field found that 73% of pregnant women are not consuming enough Omega-3. Therefore, an Omega-3 supplement should be taken by most women before, during, and after pregnancy. According to the study, taking daily supplements significantly improved the likelihood that pregnant women would consume the recommended dosage of DHA.

The European Food Safety Authority (EFSA) advises that pregnant and breastfeeding women consume either through food or supplementation a minimum of 200mg Omega-3 DHA in addition to the 250mg omega-3 EPA and DHA recommended for adults.
Research was conducted in the USA and Australia to predict the effect of maternal DHA supplements to reduce early preterm birth. The results from the DHA to Optimize Mother Infant Outcome (DOMInO) and Kansas DHA Outcomes Study (KUDOS) trials were positive. They indicate that DHA reduces the risk of early preterm births, where a baby is delivering before 34 weeks of pregnancy.

Check out our article to discover the symptoms of Omega-3 deficiency during pregnancy.

4. Improves Heart Health

Heart disease is one of the leading causes of death for women in Ireland and across the world. The Irish Heart Foundation states that 25% of women in Ireland die from heart disease and stroke. However, 80% of premature heart disease and stroke can be preventented through a healthy lifestyle.

Omega-3 provides significant health benefits for the heart. EPA and DHA contribute to the normal function of the heart. They also contribute to the maintenance of normal blood pressure. DHA and EPA also contribute to the maintenance of normal triglyceride levels.

5. Hydrated and Clearer Skin

Omega-3 has wonderful benefits for skin. Omega-3 supports a healthy inflammatory response in the skin. This has a positive effect on women’s complexion resulting in clearer skin.

Omega-3 helps to hydrate skin for health glowing skin. Fatty acids can act as natural moisturizers that revitalises dry skin from the inside out.

6. Nourishes Hair Follicles for Shiny Healthy Hair

Shiny silky hair is typically what most women strive for. Most women are not sure how to achieve these beautiful locks. For healthy shiny hair, you need proper nutrition. Omega-3 fatty acids nourish your hair follicles for stronger, shinier hair that grows faster and thicker.

Omega-3 can also help with hair thickness. A 2015 study into female pattern hair loss found that taking omega-3 and omega-6 supplements resulted in thicker hair in women.

A 2018 study on animals by Department of Medicine, School of Medicine, Jeju National University in South Korea found that Omega-3 fish oil from mackerel stimulated hair growth.

7. Strong Healthy Nails

Soft brittle nails are a warning sign of potential omega-3 deficiency in the body. Nourish your nails with Omega-3. It provides key nutrients for healthy nails. Sufficient intake can help your nails become stronger and less brittle.

8. Exercise Performance and Recovery

Omega-3 is vital for exercise performance, and recovery after exercising. It plays an important role in thinning the blood and reducing inflammation throughout the body. This includes in the blood vessels, the joints, muscles and elsewhere. After exercising, Omega-3 helps support muscle recovery due its anti-inflammatory effects. By reducing inflammation, you can shorten your recovery time by reducing soreness and stiffness after a workout.

A Saint Louis University study into the “Effects of Short-Term Docosahexaenoic Acid Supplementation on Markers of Inflammation after Eccentric Strength Exercise in Women” found women taking a DHA supplement had 23% less muscle soreness after exercise.

9. Improves Female Brain Health and Mental Performance

Omega-3s play a pivotal role in mental performance. They support better concentration and focus.

For brain power, you need to fuel your brain with proper nutrition. Omega-3 is really beneficial for brain health. The importance of these fatty acids become most obvious when they are lacking. People who do not get enough omega-3 in their diet can become demotivated, disinterested, forgetful and may experience low mood. Also, serious deficiency can lead to an increased risk of developing conditions such as ADD, dyslexia, depression and Alzheimer’s.

To increase brain power and concentration, Eskimo Brain 369 can help improve your focus in no time.

10. Improves Mood and Reduces Risk of Depression in Women

Brain health impacts mood and the risk of depression.

Your mood is how you are feeling at a point in time. Depression is a medical illness that is a mood disorder. It negatively impacts how you feel, think and act.

According to Mayo Clinic, women are almost twice as likely as men to be diagnosed with depression.

DHA and EPA contribute to serotonin helping to balance your mood. Serotonin is a monoamine neurotransmitter. It is a chemical that carries messages from the nerve cells in your brain to the rest of your body. In the brain, serotonin helps regulate your mood.

According to Healthline, DHA and EPA also have anti-inflammatory effects on our nerve cells. These anti-inflammatory effects may also reduce the risk of depression risk.

Consuming insufficient amounts of Omega-3 can result in low mood. There is considerable medical evidence that suggests that the likelihood of depression increases with Omega-3 deficiency.

According to a Harvard Health article discussing the benefits of Omega-3 fatty acids for mood disorders, a meta-analyses that combines the results of multiple studies suggest Omega-3s are likely effective in improving depression.

The University of Illinois College of Medicine conducted a review analysing and evaluating the results of clinical trials for fish oil being used in the treatment of depression. The findings of the research suggest that supplementation with fish oil is beneficial in the management and treatment of depression.

11. Reduces Menstrual Pain

Period pain is very common. Cramping pain and discomfort are experienced by most women before or during menstruation at some stage during their life.

Omega-3 can help ease menstrual pain.

A number of studies indicate that women who consume omega-3 tend experience milder menstrual pain and discomfort. A Semnan University of Medical Sciences study to examine whether dietary supplementation with omega-3 fatty acids relieved symptoms of primary dysmenorrhea (cramping pain before or during a period), found that supplementation with omega-3 fatty acids reduced the symptom intensity.

12. Improves Eye Health

Women are more likely to suffer from vision impairment than men. According to the IAPB (International Agency for the Prevention of Blindness), 55% of people with vision loss are women and girls.

Omega-3 DHA contributes to good eye health to help maintain vision. A daily intake of 250mg Omega-3 DHA helps maintain normal vision.

13. Supports Bone Health and Helps Prevent Osteoporosis

DHA in omega 3 fatty acids is one of the most important nutrients needed to help support stronger bones.

Osteoporosis is a bone disease that reduces bone strength. It causes bones to become weaker and more fragile leading to an increased risk of bone fractures. Osteoporosis is most common in older people.

Women have a higher risk of developing osteoporosis than men. Fish oils provide nutrients to help prevent osteoporosis.

How Much Omega-3 Should Women Take?

Studies show that you need 250mg DHA daily to support brain, vision and good health. Eating oily fish twice a week provides a healthy dose of omega-3 EPA and DHA. Otherwise, you can choose a high quality fish oil supplement such as Eskimo-3.

For women who are pregnant or breastfeeding, The European Food Safety Authority (EFSA) advises women consume a supplement with a minimum of 200mg Omega-3 DHA in addition to the 250mg omega-3 EPA and DHA recommended for adults.

Best Sources of Omega-3 for Women

The best source of omega-3 is oily fish. Examples of oily fish high in omega-3 include sardines, salmon, anchovies, fresh tuna and mackerel. Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA.

However, 89% of Irish people do not consume a sufficient quantity of oily fish in their diet. Often, there is a need to supplement with a good quality omega-3 product.

Omega 3 Supplements for Women

What is the best omega 3 supplement for women? Eskimo-3 have an award-winning range of omega-3 supplements for women.

These include:

1. Eskimo-3 with Vitamin E supplement. Available in liquid or capsule, it contains Omega-3 fatty acids EPA and DHA to support heart health, brain function, and is beneficial for helping pregnant and breastfeeding women get their recommended daily Omega-3 dose.
2. Eskimo Brain 369 is recommended for adults and teens who do not incorporate enough healthy fats into their diet. The supplement supports brain function, vision and cognitive health.
3. Eskimo-3 Extra Omega-3 and Vitamin D3 Capsules are recommended for busy adults and teens such as sports enthusiasts, parents or working professionals. The supplement supports healthy bones, joints, heart, and the immune system.

Customer Testimonial of Omega-3 Supplement for Women

“I have used Eskimo-3 fish oils over the past year and have found them unbelievably beneficial. My mum introduced them to me for exams. While at first I was reluctant, I was extremely grateful and tried them. Within 1 to 2 days, I felt sharper and more focused. After a few weeks, my skin was smooth and clear, which I also attribute to the product. It is a natural, affordable and an amazing product, which I have recommended to friends.”

Claire Breen, Dublin

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.

Exercise and Nutrition

For many people, trying to improve exercise and nutrition are common topics. Did you know that good nutrition will actually help you maintain a new exercise program and aid recovery, so that you can get fit with ease. Starting a new exercise regime is exciting as it promises many health benefits. These include weight loss, increased endorphins, and improved circulation. However, before jumping into a new regime, consider including the following nutrients in your daily regime to get you fit, focused and feeling good.

Omega-3 Reduces Inflammation

Omega-3 is a vital element of a healthy diet. There are many benefits of Omega-3. It supports heart, brain, and eye health. It also helps 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. Around 25% of the fat in the brain of humans and animals is DHA. Research shows there is a benefit of increased DHA intake for brain function.

DHA is also the preferred fatty acid for the correct construction and functioning of all membranes in the body. In particular, those membranes in very active tissue such as nerves and active muscle.

As well as being structurally part of the brain and eyes, it is associated with less depression, less anxiety and better cognition in adults.

Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA. 89% of Irish people do not consume enough oily fish. Therefore, a premium fish oil  supplement is often required.

Curcumin and Ginger for Inflammation

Curcumin and ginger extract both offer anti-inflammatory benefits. They work synergistically, as they both reduce different inflammatory markers. Thereby, they both have a complete anti-inflammatory effect. Used for centuries for medicinal purposes, ginger and curcumin share many properties with NSAIDs (non-steroidal anti-inflammatory drugs). They suppress pro-inflammatory molecules known as prostaglandins with little to no side effects compared to NSAIDs. Maintaining a low inflammatory state will speed recovery and decrease injury.

Curcumin and ginger also offer powerful antioxidant protection. This is vital for good health.

ZinCuflex combines liquified ginger extract with curcumin and vitamin C. It has been shown to quickly relieve pain and inflammation.

“I was having a lot of trouble with my knee, as a result of new training sessions at the gym. The pain and swelling got so bad that eventually I couldn’t even go for a walk without suffering for it the next day. I started taking Zincuflex and couldn’t believe how quickly it started to work. The swelling went down, and the pain eased within days. I’m taking just one a day now, and back exercising with no problems. It’s a must for any inflammatory conditions.” Therese Hyland, Galway

Magnesium for Muscles

As well as a great sleeping aid, magnesium also helps your body’s muscles function better. Magnesium also increases energy levels, and workout endurance. Therefore, magnesium may help ease muscle cramps and speed up the recovery process.

On average an adult should consume 400 to 500mg of magnesium daily. Magnesium is naturally found in roasted almonds, cashews, peanuts, rice, beans, spinach, and broccoli.

You can also use a magnesium spray, Epsom salts or a food supplement to increase your daily intake of magnesium.

B Complex vitamins

B Complex vitamins help your body convert proteins from your diet into the neurotransmitters (serotonin and dopamine) needed for mood and energy. B-complex vitamins also support heart health, improve your response to stress and help boost energy levels.

While most B vitamins have some benefits for mental health, in terms of depression, the most important B vitamins include vitamin B6, B9 (folic acid) and B12. Terranova B Complex would be a B Complex supplement.

Vitamin D3

The sunshine vitamin 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. This is due to sunshine being the number one source of vitamin D, which unfortunately we do not get a lot of in Ireland. Low levels are thought to be responsible for seasonal affective disorder (SAD). Therefore supplementing with vitamin D during the Winter months can help ease symptoms and improve mood.

Eskimo-3 Extra contains vitamin D3 along with omega-3 in one formula.

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.

Omega-3 DHA for Sleep

Omega-3 fats have already been shown to improve behaviour, attention, cognitive function and development in children, but did you know they may also help your child get a good night’s sleep?

Sleep problems are some of the most common problems parents face with their kids. You may wonder about how to get your child to sleep through the night. School-age children need between 9 and 12 hours of sleep each night, but often children are not getting enough zzzz’s.

Sleep Research

There is hope for tired parents. A recent study by the university of Oxford suggests that higher levels of omega-3 and in particular DHA are associated with better sleep. During the study, 362 children from 74 Oxford primary schools were given either a 600mg supplement of omega-3 (high in DHA) or a placebo over 16 weeks to find out if sleep would improve.

The group who were given the DHA for 16 weeks had better sleep quality, had 7 fewer wake episodes per night and had 46 minutes more sleep per night.

Both sleep problems and dietary deficiencies of omega-3 fatty acids such as DHA are associated with poor general health and with behavioural and cognitive problems (e.g. underperforming in reading). These results show that DHA supplementation may improve children’s sleep.

To increase your child’s DHA intake, you should include at least 2 portions of oily fish (salmon, mackerel or sardines) in their diet weekly or give your child a high quality fish oil supplement. You can boost your child’s intake of DHA with Eskimo Kids which contains 280mg DHA in each teaspoon.

Tips to Do to Help Kids Sleep

1. Make bedtime enjoyable

Bedtime can be great quality “one to one” time with your child. Be firm and go through a certain bedtime routine that your child is used to e.g. bath, wash teeth, read and lullaby. At the end of that routine the lights go off or dim and it is time to fall asleep.

2. Put your child to bed before they get sleepy

Often a child can find it more difficult to sleep if they are over tired. This can lead to a child being more difficult to handle and can cause havoc in a household.

3. Have a regular daily routine

A routine with the same waking time, meal times, nap time and play times will help your child to feel secure and comfortable, and help with a smooth bedtime. Children like to know what to expect.

4. Be active during the day

Running and playing games for approximately 3 hours in the evening will help your child feel tired naturally in the evening.

5. Keep room comfortable

Keep the room comfortable. This includes a good mattress, tidy room, dim lighting, and blackout curtains. In the morning, open curtains and put on full lights. Light helps signal the brain into the right sleep-wake cycle.

6. Snack before bedtime

Have a small snack 60 minutes before bedtime. Try a cracker with cottage cheese, banana or nut butter to help induce sleep.

7. No TV or games console in bedroom

Remove the TV or games console from the bedroom. Research shows watching TV or playing computer games just before bedtime are linked to sleep problems.

8. Remove excess toys from bed

Remove excess of toys from the bed. It is probably best to keep your child’s bed a place to sleep, rather than a place to play. Their favourite teddy, doll or blanket is soothing but too many toys can be distracting.

What to Avoid

1. Do not use bed as a threat

A child should look forward to snuggling up in bed, so do not use it as a punishment. If the feeling around bedtime is a good feeling, your child will fall asleep easier.

2. Avoid caffeine

Avoid giving your child caffeine. Drinks such as hot chocolate, tea, cola as well as chocolate bars should be avoided. Even caffeine earlier in the day could disrupt your child’s sleep cycle.

References:

1. Montgomery P, Burton JR, Sewell RP, Spreckelsen TF, Richardson AJ. Low Blood Long Chain Omega-3 Fatty Acids in UK Children Are Associated with Poor Cognitive Performance and Behavior: A Cross-Sectional Analysis from the DOLAB Study. PLoS One. 2013.
2. Montgomery P et al. Omega-3 DHA and Children’s Sleep: New findings from the DOLAB Studies. September 4, 2013, The Royal College of Surgeons, 35-43 Lincoln’s Inn Fields, London WC2A 3PE.