Omega –3 fatty acids belong to the category of the fats which are not produced by the human body and as a result they should be added in the diet. There are 3 kinds of fatty acids, decahexaonic acid (DHA), the eicosipentanoic acid(EPA) and finally the linoleic acid(ALA). Main sources of the omega-3 fatty acids  are  fish oils and fatty fish such as scambi ,salmon, kippers, fresh tuna and sardines. Vegetarian sources of omega-3 are linseeds, sea wheat, walnuts, soya products, and green leaf vegetables such as kale and spinach

Scientific evidence supports that the omega-3 fatty acids have a positive effect on the physical and brain health.

Omega-3 helps to reduce the cardiovascular disease due to their  antihypertensive properties, the regulation of cardiac arrhythmias, the reduction of thrombotic episodes due to the antiplatelet properties and their ability to reduce the inflammation of the arteries. Finally diet reach in fatty acids reduces the blood levels of the harmful lipids such as cholesterol(LDL) and triglycerides however they increase the beneficial cholesterol(HDL)

Except of the benefits on the heart  the omega -3 lipids have a positive effect on the regulation of glucose by reducing the cellular insulin resistance which is beneficial for the diabetes sufferers. Osteoarthritis sufferers can be helped with the use of omega -3 fatty acids because they reduce the inflammation in the joints.  Additionally fatty acids can reduce  osteoporosis and they can prevent the development of certain cancers such as prostate cancer and small bowel cancer.

Certain studies support that the use of omega-3 enhances the memory and they are particularly beneficial for the improvement of mood and reduces depression because of the omega-3 they are absorbed in the membranes of our nervous cells as they make them more flexible and elastic. Pregnant women whom take omega-3 during pregnancy have less chances of developing depression during pregnancy.

Generally, we must increase the omega-3 because they give us a lot of positive advantages to our body such as protection from heart disease, better regulation of our glucose in  our blood, reduction of oesteroporosis and less chances of depression etc. Taking these in mind, it is an advantage to consume 2-3 portions of fish a week, to add salad with green leafed vegetables and linseed and to eat walnuts but with caution. In connection with fish and seafood we must prefer the ones that grow naturally in the sea and not in fishponds because they have more omega-3 due to the food they eat.

Yiannis Kerimis MSc RD

Clinical Dietitian

Many have difficulties to begin their day without consuming a cup of coffee.  The question that arises is: Does coffee have positive effects on the human body or should it be avoided?

When the intake of coffee is kept to a maximum of 1-2 cups daily its effects are positive.  A Harvard University research suggested that women who consume 1-2 cups of filter coffee have reduced chances of developing breast cancer.  Other researches also support that coffee reduces the chances of developing colon cancer. The main reason that coffee is considered to protect against various forms of cancer is due to its richness in antioxidants that protect the genetic material of cells from free radicals which cause diseases and premature ageing. Asthmatics may benefit from consuming a small amount of coffee as it contains a substance called theophylline which relaxes the bronchial muscles. The daily consumption of 1-2 cups of coffee also reduces the chance of gall and kidney stones, the occurrence of liver cirrhosis, provides relieve from some allergies and reduces the likelihood of developing type II diabetes by 30%.  It also acts as a stimulant and helps concentration.

Filter coffee, according to various surveys, is much more beneficial than the instant one. It is known that coffee itself has no calories but when combined with sugar, cream, caramel and various syrups adds calories that result in fat accumulation.

Increased amounts of coffee intake can cause a number of long-term problems to the human body. When suffering with hypertension coffee should be limited as it increases blood pressure.  Also, patients with heart problems should limit their coffee intake as it may increase blood lipids and cause atherosclerosis a condition in which artery walls thicken as the result of a build-up of fatty materials.

Excessive coffee intake reduces iron absorption and thus increases the risk of osteoporosis.  In some, coffee can also cause palpitations, anxiety, insomnia and intense headaches. It is suggested that pregnant women limit coffee to its minimum due to the fact that they are more likely to develop hypertension.  Excessive coffee intake during pregnancy may also lead to premature birth or even miscarriage.

Overall, the daily consumption of 1-2 cups of coffee has a positive impact on the human body.  On the contrary, when consumed in high quantities it can cause numerous problems therefore a moderate intake is advised.

Yiannis Kerimis MSc RD

Clinical Dietitian