Like many girls her age, 17-year-old college student Riya Dey, a resident of Tollygunge Circular Road, was obsessed with her figure. “She was paranoid about putting on weight,” says her mother, Protima Dey, a homemaker, “and just refused to eat anything that could fall into the category of ‘fat’ such as oily foods and all forms of animal fat”. Riya continued in this way for almost six months. During this time she became depressed and moody and was always fatigued. One day, when she nearly fainted on her way to college, her parents decided it was time to take her to the doctor. He advised that she be taken to a dietician immediately and put on a diet, rich in omega-3. She was, according to him, suffering from polyunsaturated fatty acids (PUFA) deficiency.

“When the body is deprived of the essential fatty acid of omega-3 over an extended period of time,” explains Nina Singh, chief dietician of Woodlands Nursing Home, Calcutta, “the body becomes extremely weak, and the first symptoms of this are severe mood swings, depression and fatigue. Riya’s refusal to have animal fat or different types of oil brought about the disorder.”

Some people are under the impression that all fat is bad for the body. Nothing could be farther from the truth, say experts. “Not only does omega-3-fatty-acids deficiency give rise to a number of debilitating disorders,” clarifies Singh, “depriving the body of this essential fat can give rise to a number of serious diseases”.

What is Omega-3?

Some facts about fat: Fats or lipids are different groups of chemical compounds, which mainly include triglycerides, cholesterol, ergosterol and other related compounds. At room temperature, those lipids, which remain solid, are called fats, and those, which become liquid, are called oils. The three main types of fatty acids are saturated fatty acids or SFAs, monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Omega-3 and omega-6 are two types of PUFAs and are considered essential fatty acids (EFAs). These must be present in the body in order to maintain fitness. However, “Our bodies don’t make EFAs,” says Singh, “so they need to come from outside. It is through the right kind of diet that we can supplement the body with EFAs.”

How does omega-3 help us?

According to Singh, the importance of omega-3 cannot be overemphasised. It helps in the formation of cell membranes, therefore, is essential for growing children. It is an essential ingredient for the nourishment of the brain. In sufficient amounts it tends to decrease blood clotting and inflammatory processes in the body. Omega-3-PUFA also protects against diabetes, cancer, inflammatory and autoimmune diseases like arthritis, psoriasis and ulcerative colitis. Where there is an inadequate concentration of omega-3, certain physical as well as mental disorders can set in. These include fatigue and depression (as was the case with Riya) and even schizoprenia. Says Singh, “Omega-3 is also associated with cancer prevention. It helps breast tissues remain healthy, for instance and prevents breast cancer as well as colon cancer.”

Experts warn, however, that too much omega-3 PUFA could cause uncontrolled bleeding, impair blood sugar control in people with diabetes and even raise cholesterol in those with high blood triglyceride levels. Therefore, fish oil supplements should be restricted only for therapeutic purposes strictly under medical supervision.

How much do we need?

Experts are divided on the amount of omega-3 fatty acids needed to stay healthy, but many recommend eating fish twice a week. According to Singh, fish should definitely form a part of one’s diet. “For the average, healthy person, I recommend fish at least twice a week just to stay fit,” she says, “but it really depends on the person. His/ her age, physical fitness levels, whether or not they have undergone surgery or are undergoing any strong medication — in which case the dosage will vary — all these factors should be taken into consideration.”

Where do we get it from?

Here’s a look at some fish high in omega-3 fatty acids: herring, mackerel, salmon, sardine, swordfish, trout and tuna. And if you can’t find these, there are the ubiquitous hilsa, katla, pomfret, and rohu among others, which, according to Singh, are full of the goodness of omega-3 and can be bought at any local fish market.

Other sources are from plant foods like flaxseed oil, walnuts, canola oil and soyabean oil, and mayonnaise and salad dressing made with soyabean oil.

How can we get enough of it?

“You can’t just stuff yourself with omega-3 rich food,” explains Singh. “You need to strike a balance.” She suggests the following “simple and tasty” dietary plan for a healthy body:

Breakfast: Half a bowl of cereal, like wholewheat cereals, oatmeal porridge, daliah, upma, a favourite and very nutritious south Indian food. Or two pieces of toast, preferably brown bread. Fresh fruits. Maybe one egg or cottage cheese.

Lunch: It should consist of a cup of rice, one home-made chappati, one medium-sized (50g to 75g) piece of fish or chicken, different types of vegetables (the fibre content gives a sense of satiation and prevents overeating) and a fruit.

Dinner: Much the same as lunch, except have a dal, instead of fish or chicken. Or take other lentils such as chana or rajma. Or you can have a light but nutritious soup.

Snack on lots of fresh fruits, salads, or popped rice (muri). Sprouts are also excellent sources of omega-3. As are different kinds of seeds, like pumpkin seeds and sunflower seeds.

Include foods from all the important food groups. Leafy green vegetables are a must. But so are red, orange or yellow vegetables, such as tomatoes, pumpkins and carrots for important anti-oxidants and vitamins A, C and E. Plenty of fruits and lots of liquid, especially water, is vital. Remember balance is the key to make the most of your omega-3.