KEY POINTS:
In a perfect world we'd eat the perfect balance of fresh, organic foods that would provide all the essential vitamins and minerals our bodies need.
Not likely. That's because the modern trifecta of busy lifestyles, mass food production and desire for convenience often means we eat an excess of highly processed fast-foods, biscuits and pastries.
When that happens, one of the first nutritional elements to take a dive is the essential fatty acid (EFA) omega-3.
This "good fat" is the poster child for keeping at bay heart disease, joint pain, stroke, cancer (particularly breast, prostate and colon), arthritis and premature ageing.
Research shows that omega-3 reduces unhealthy blood fats, lowers blood pressure, decreases the likelihood of blood clots, maintains healthy cholesterol levels and eye health, reduces inflammation, decreases the effects of skin conditions, and increases brainpower.
But although the body needs omega-3 fatty acids it can't produce them, so we have to get them from food or supplements. Omega-3 is found in flaxseed oil as alpha linolenic acid (ALA) which is converted by the body into two other omega-3 fats - eicosapentaenoic acid (EPA) and docosahexanenoic acid (DHA). However, both EPA and DHA are already present in fish oil.
So what exactly do these acids do and how do you know you're getting enough?
We pit fish oil and flaxseed oil, two of the richest sources, against each other and profile the health-food industry's sexiest new stars - coconut oil and manuka honey.
FISH OIL
What is it?
Sourced from oily fish found in colder waters - including salmon, sardines, mackerel, tuna and herring - it's available in liquid and capsule form. Auckland naturopath, Leisa Harford says you should check the label to ensure the oil has undergone molecular distillation to remove any pollutants.
What are the supposed benefits?
In addition to those mentioned, it has been linked to lower rates of blindness and inflammatory bowel disease, and to decreased insulin resistance in diabetics.
What's the best way to take it?
Harford says the best dose is two to six capsules a day or one tablespoon of liquid. And don't expect results overnight - fish oil takes a good month to start working.
What is the medical opinion?
Auckland doctor Dr Frances Pitsilis says our need for omega-3 increases if we have too much omega-6 in our system. "Omega-6 comes from eating a lot of processed fats in the form of fast-foods and baked goods. The ideal ratio of omega-6 to omega-3 is about 2:1 or, ideally, 1:1.
"However, the ratio in a typical Kiwi diet is more like 10:1. This imbalance is what causes inflammation and that's the key to so many illnesses, from heart attacks and depression to cancer and high cholesterol."
Dr Pitsilis does advocate eating oily fish but says to get the equivalent of two capsules of fish oil a person would need to eat about 2kg of tinned fish a day.
"And then you increase your risk of mercury poisoning. For my money, taking fish oil is the better option."
She believes everyone should take fish oil unless they are vegetarian or vegan or are allergic to fish. "If I was going to a desert island and had the choice of taking one of the four products profiled here, I'd go with fish oil."
FLAXSEED OIL
What is it?
Flaxseed oil, also known as linseed oil, is derived from the seeds of the flax plant. Michelle Brown, of flaxseed producers Waihi Bush Organic Farm, says the slightly sweet nutty oil is an abundant source of ALA.
"Always look for organic, cold-pressed and unrefined flaxseed oil so you know you're getting a product free from pesticides and toxins."
What are the supposed benefits?
In addition to those already listed, flaxseed oil holds the trump card when it comes to women's hormonal problems, says Dr Pitsilis.
"Flaxseed oil has been linked to helping with PMT, acne and polycystic ovarian syndrome."
What is the best way to take it?
Brown recommends taking one to two tablespoons of oil a day, or two to five capsules three times a day.
"Start with a small amount and build it up over time. Because flaxseed oil has a pleasant flavour, you can mix it into food like porridge or smoothies, or drizzle it over salads or veggies."
But never cook with it as heating destroys the omega-3.
What is the medical opinion?
If you're taking fish oil, you don't need to take flaxseed oil as well, Dr Pitsilis says.
"But for people who prefer not to consume fish I'd recommend they take flaxseed oil or capsules."
MANUKA HONEY
What is it?
Honey produced from the nectar of the white and pink flowers of the manuka, a shrub native to New Zealand and southeast Australia. Ensure the product carries the UMF trademark. And for external application, buy sterilised manuka medical honey.
What are the supposed benefits?
Dr Caroline Davy, education manager for honey specialists Comvita, says manuka honey can assist the digestive process.
Its anti-bacterial properties also mean it's a winner when it comes to external application. "Manuka honey cleans, protects and heals wounds, minor burns, cuts and scrapes by keeping the wound moist and clean," Dr Davy says. "Plus it supports the body's healing response."
What's the best way to take it?
Take two to three teaspoons half an hour before meals, ideally on an empty stomach.
If you're using it to dress wounds, ensure the medical honey is in contact with the bed of the wound.
Dressings applied to heavily oozing wounds should be changed within 24 hours, but minor cuts can usually go undisturbed for three or four days.
What's the medical opinion?
Dr Pitsilis says that manuka honey, taken internally, has been known to help with hayfever, eczema, gum disease and unbalanced gut flora.
COCONUT OIL
What is it?
Derived from coconuts, this saturated fat is usually sold in solid form. It can be used in cooking and baking. Always buy virgin organic coconut oil, which is less processed than cheaper oils and has a pleasant aroma.
What are the supposed benefits?
John Appleton, a coconut-oil distributor from Takapuna, says this former delinquent is back in favour with some scientists who say it is one of nature's richest sources of medium chain triglycerides (MCTs).
"MCTs are burned for energy instead of being stored as fat, so taking coconut oil can contribute to a weight management programme.
"Virgin coconut oil also contains acids found in human breast milk which are known to have anti-viral, anti-bacterial and anti-fungal properties."
These properties of coconut oil have been linked to lowering bad cholesterol levels, to have an anti-ageing effect on the skin and be good for the hair.
Some studies have shown coconut oil to be beneficial in cases of colonic and breast cancer.
What's the best way to take it?
Many people take a couple of tablespoons a day straight from the jar. Or you can blend it into smoothies or porridge.
What's the medical opinion?
"We got it wrong with coconut oil," Dr Pitsilis says.
"We thought it was bad for us but it's a good plant fat, like nuts and avocado, and it's fantastic for helping people lose weight."
- Detours, HoS
