Dr. Amir Khan, a well-known medical expert, has urged the public to consider taking Omega-3 fatty acids, highlighting that many individuals in the UK are deficient in these essential nutrients. During a recent appearance on *Good Morning Britain*, Khan emphasized that low levels of Omega-3 can contribute to serious health issues, including inflammation, heart disease, and mood disorders.
In a video shared on his Instagram, Dr. Khan stated, “One of the things I recommend to everyone is Omega-3 fatty acids, but really you can get them from things other than fish.” He underscored the importance of these fats, particularly for brain health, and warned that modern diets often lack sufficient Omega-3 sources.
Understanding Omega-3 Fatty Acids
Dr. Khan elaborated on the significance of Omega-3 fatty acids, describing them as essential fats that the body cannot produce on its own. Instead, individuals must obtain them through their diet. He pointed out that these fats play a crucial role in maintaining brain function, cardiovascular health, and overall well-being.
“Now Omega-3 fatty acids are essential fats. Your body can’t make them so you have to get them from food,” he explained. Specifically, he noted that the two types of Omega-3s most beneficial for brain health are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). DHA, in particular, acts as a building block for the brain, facilitating communication between brain cells. Insufficient intake over time can negatively affect concentration, memory, and mood.
Dr. Khan highlighted a concerning trend: “Most people don’t eat enough oily fish, things like salmon, sardines, mackerel, and at the same time, we eat loads of ultra-processed foods that are high in Omega-6 fats which crowd out the Omega-3s.” He emphasized that even those who believe they maintain a balanced diet may still struggle to meet their Omega-3 needs.
Alternative Sources and Recommendations
Interestingly, Dr. Khan shared an eye-opening fact—fish do not produce Omega-3s independently. Instead, they obtain these nutrients from algae in the ocean. This leads to the availability of algae-based Omega-3 supplements, which provide both DHA and EPA directly. “I take them. They give you DHA and EPA directly just like fish oil but they’re plant-based, great for vegetarians like me,” he noted.
For those who prefer plant-based sources, Khan recommended incorporating flax seeds, chia seeds, and walnuts into their diet. These foods contain a different form of Omega-3, which the body must convert into EPA and DHA, a process that requires some effort.
Dr. Khan’s message is clear: “Long term low Omega-3 levels have been linked to higher inflammation, heart disease, mood problems, possible faster brain aging, and even poorer pregnancy outcomes.” He encourages everyone to aim for consuming oily fish at least twice a week or consider algae-based supplements as a viable alternative.
Khan concluded with a perspective shift, suggesting that Omega-3s should be viewed as “brain nutrition,” rather than a fleeting wellness trend. His insights serve as a reminder of the importance of maintaining a balanced diet rich in essential nutrients for overall health.
