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When it comes to fat, omega-3 is one that you should not avoid. Your body needs omega-3 fatty acids to function and the health benefits far exceed your fear of gaining weight. However, omega-3 cannot be made by your body, so you need to eat foods that are rich in omega-3 such as salmon, walnuts and flaxseeds. If you are not a fish or nuts and seeds eater, omega-3 supplements are available.​

In general, omega-3 helps to reduce risks of heart diseases and cancer. However, women benefit more as omega-3 protects against certain conditions that affect only women such as menstrual pain, osteoporosis and rheumatoid arthritis.

More omega-3 benefits are listed below:

#3: It protects you against osteoporosis

Osteoporosis is the loss of bone density over time. Starting off with a lower bone density, women are at a naturally higher risk for osteoporosis than men. And for women with a genetic predisposition, the risk is even higher. Sometimes, a drop in oestrogen during menopause causes the condition.

A systematic review of omega-3 and osteoporosis published in the British Journal of Nutrition in 2012 reported significant favourable effects of omega-3 on bone mineral density, however supplementation with calcium at the same time enhanced this effect.

#4: It keeps you in a happy mood

Omega-3 can fend off depression too. Recent reviews found omega-3 supplements to be effective against major depression (but not anxiety disorders). However, researchers are of the opinion that more large-scale, well-controlled studies are needed to find out the optimal dosage as well as the long-term benefits of using omega-3 in treating depression.

#5: It may reduce cancer risk

"There is limited but suggestive epidemiological (study of how disease spreads and can be controlled) evidence that eating fish can reduce the risk of breast and rectal ca​ncer. This is assumed to be due to the increased omega-3 to omega-6 ratio in the diet," says Ms Kellie Kong, Dietitian from the Department of Nutrition and Dietetics​ at ​ KK Women's and Children's Hospital​ (KKH), a member of the SingHealth​ ​group.​​​

However, there is not enough evide​​nce to conclude for sure that there is a link between omega-3 intake and a reduction in cancer risk. Even so, it makes good sense to include fish in your d​iet as a healthy alternative to meat.

Add omega-3 to your diet!

Say the word “omega-3” and salmon c​omes to mind. Well, you don’t have to eat the same fish three times a week. The foods listed below are also good sources of omega-3:

Food typesExamples
Fish & seafoodWild salmon, mackerel, herring, sardines, tuna, scallops, krill
​NutsWalnuts, Brazil nuts and soy nuts
PlantsAlgae, flaxseeds or flaxseed oil, cauliflower, hummus, collard greens

Ms Kong adds: “If you are overweight, watch out for food such as nuts and oils as they are high in calories and may contribute to excessive weight gain.”

And if you want to be sure you’re getting enough omega-3, you may consider taking a supplement containing fish oil, krill oil or high-DHA algae oil.

However, before you start taking any supplem​ents, always consult your family doctor for specific recommendations or warnings based on your health status as omega supplements can thin your blood and increase the risk of bleeding when taken in high doses.

Ref: O17​