Omega-3 fatty acids are essential fatty acids. Essential means they cannot be made by our bodies and so we must get them from the food we eat. Omega-3 is a type of polyunsaturated fat that is commonly referred to as a ‘good fat’, because unlike saturated fat (or ‘bad fat’), they do not increase cholesterol levels in the blood.
Benefits of Omega-3 Fatty Acids
• Ensures the health of cell membranes and helps us absorb fat-soluble vitamins.
• Helps with normal growth and development of our bodies and plays a positive role in infant brain and eye development.
• Reduces triglyceride levels in the blood and may lower blood pressure.
• Reduces the risk of cardiovascular disease.
• Has an anti-inflammatory effect.
• Improves cognitive performance in children.
There are Three Types of Omega-3 Fatty Acids.
• ALA = Alpha-linolenic acid
• EPA = Eicosapentaenoic acid
• DHA = Docosahexaenoic acid
All three are examples of omega-3 fatty acids that you can get from food. ALA comes from plant based foods, while EPA and DHA come from fish and marine sources. Eating Well with Canada’s Food Guide recommends eating 2 servings of fish each week.
Sources of Omega-3-Fatty Acids
Fatty fish (salmon, mackerel, halibut, sardines, albacore, trout, and herring), walnut, flaxseed oil, and canola oil are foods high in Omega-3 fatty acids. Some bread contain flax, making them a source of omega-3. As well, some eggs naturally contain omega-3 and there is enhanced levels of DHA in some eggs though fortification and through changing the type of feed the hens receive. DHA is also now found in milk though changing the feed of cows.
Other sources of omega-3 include breast milk, wheat germ, soybeans, seaweed, tuna, lean red meat and dark green leafy vegetables. Many foods are now being “fortified” with Omega-3 fats including, margarine, bread, breakfast bars, yogurt and orange juice. Look out for this on food product labels when grocery shopping.
How much Omega-3 Should I Consume?
The daily recommendation depends upon age and gender. Men aged 19 to 70+ should consume 1.6 grams of omega-3 fatty acids daily. Women aged 19 to 70+ should consume 1.1 grams daily. Although there is no clear recommended daily intake for EPA plus DHA, experts suggest we should be getting around 600mg a day of these omega-3 fats.
References:
DHA/EPA Omega-3 Institute website, dhaomega3.org.
