Most of us will have heard the advice to eat at least two portions of oily fish a week. This is advised so that we will have sufficient levels of omega 3, a type of polyunsaturated fatty acid, in our diet.

Omega 3 is so important in many respects. Primarily, it is required for the brain to function effectively. Omega three is essential for cell function. From before birth, during gestation, the embryo can be profoundly affected by the levels of Omega three in the mother’s diet. [Certain fish are not so safe to eat, with contamination from mercury and PCBs, such as farmed salmon, tuna, and fish higher up in the food chain like mackerel. Also cod liver oil is not recommended in pregnancy]. Eating large amounts of oily fish in late pregnancy is proven to dramatically improve the growth of the fetus, in a way that will give the child a far greater advantage in future life.

If the baby doesn’t get enough omega 3 from the mother’s diet, then the baby will leach it out of her body. This results in as much as a 3% loss in the mother’s brain cells. And that is per child - so this means that a woman can lose a lot of mental effectiveness if she is deficient. Scary thought!

While omega 6 fatty acids are also important to our health, they are harmful when the balance with the omega 3 consumed is wrong. Today, people consume the wrong balance, with excessive omega six and too little omega three. While omega three is anti-inflammatory, omega six is inflammatory. Many conditions such as arthritis and hypertension are brought on and worsened by this imbalance. Anyone with any kind of -itis has an inflammatory condition and should take note. I am not talking about any kind of pseudo-scientific fad here, these fats were part of the very earliest design in our evolution, and feature directly or indirectly in most of the body processes. They are a key part of the body's structure. Eating these fats in correct proportions is probably even more important than eating fruit and vegetables.

Our moods are affected by the different omega fats. Omega 3 helps to prevent and cure depression, and create inner harmony. Omega 6, on the other hand, makes all such problems far worse, with its mind-altering effects. Polyunsaturated spreads such as those with sunflower oil contain high levels of omega 6. Don’t believe it when you are told this is healthy. It isn’t, unless you are consuming large amounts of omega 3. Omega 6 in itself could be responsible, to a large extent, for malaise of modern man. Present in processed foods, vegetable oils, meat from grain fed animals, it makes you stupider - while omega 3 is proven to enhance brain power noticeably. Just eat a can of sardines and you’ll notice the effect within a day - temporarily. Omega 6 makes you more prone to being aggressive, impulsive, selfish and acquisitive. And it stores in your excess fat - so you have to lose weight to rid yourself of it. Overweight junk food addicts have the mental characteristics listed as would the slimmer people who don’t get enough omega 3. It is well known, also, that Omega 3 protects the heart.

Cancer research suggests that omega 3 is important for discouraging the growth of some cancers, while it has long been acknowledged that linoleic acid, a kind of omega 6, aggravates cancers. This is found in corn, sunflower, safflower and to some extent in soya bean oils.

Fish is becoming a rarer commodity in the world, due to the over-fishing of the oceans. Omega 3 is also in egg yolk. There are vegetarian sources of omega 3, and although these are not as potent as oily fish, they can take the place of food that would otherwise be consumed that may have omega 6. Research has shown that vegetarian sources of omega 3 are important for bone health. They are: flax (my favorite - put it on your cereal for eg) walnuts, algae, various beans (navy beans, kidney beans), winter quash and extra virgin olive oil (which has an amount of omega 6 also but is still very healthy).

Scientific trials have used omega 3 to successfully improve the concentration and behavior of school children. It significantly improves hyperactivity. The effects can take a few months to become noticeable, with regular intakes. It just goes to show how such a small change in habits seriously impacts on society. We must all take responsibility for our diets and those of our children and make a special effort to include omega 3.