Many Canadians don’t realize how important omega 3 fatty acids (especially those in fatty fish such as salmon) are for their long-term good health. And most of us aren’t eating nearly enough of them.
“Omega 3s are extremely important for cardiovascular health. That is well accepted,” says Dr. Vera Mazurak, an assistant professor at the University of Alberta who researches how people process fats such as omega 3s.
Omega 3s can help prevent heart attacks and strokes. Mazurak also says that there’s good evidence that omega 3s help brain function and eye health, both in younger and older people.
Omega 3s help fight inflammation. This type of fat may have a role in cancer and diabetes prevention and in relieving some of the symptoms of arthritis and inflammatory bowel disease.
Two types of omega 3 fatty acids are especially important for good health: EPA and DHA. You can find both of these omega 3s in fish and fish oil. (Because our bodies don’t make omega 3s, these types of fat only come from the foods we eat.)
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Bodil Larsen, a pediatric dietitian and PhD candidate, says that pregnant women should consider omega 3 supplements (in consultation with their doctor).
“With the warnings about fish right now, it can be hard for women to know what to eat when pregnant. Health Canada has guidelines about how much fish a pregnant woman can safely consume, but supplements should also be considered,” says Larsen.
The last trimester of pregnancy “is when fat is laid down under the skin and in the brain. If a baby is premature, he or she doesn’t get that,” says Dr. Mazurak. “Those babies have major benefits from receiving these omega 3s after they are born for cognition, eyesight, memory and learning. It’s probably replacing what would have happened in the mom’s tummy.”
Babies need DHA in order for their brains to develop. DHA is found in breast milk and has recently been added to infant formula.
The best sources of EPA and DHA omega 3s are fish, such as fresh and canned salmon, herring, mackerel, sardines, albacore tuna, halibut and fish oil. Larsen says that the best fish oil is the pharmaceutical grade, which has the metals removed. You can buy this kind of fish oil in a drugstore.
If you are healthy, try to take in about 0.5 grams of DHA and EPA per day. If you have cardiovascular disease, you can increase this amount to one gram per day. If you have diabetes, are immune suppressed or on medication, consult a doctor about how much omega 3 to take.
In Canada, supplements aren’t regulated, so if you’re not eating fish, be careful in choosing a supplement. Keep in mind that overdosing on omega 3 supplements can cause bleeding, interfere with monitoring diabetes and increase bad cholesterol.
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Play it safe. Ask your pharmacist, dietitian or doctor to recommend a good brand and amount to take.
“For healthy people, two servings of fatty fish per week are sufficient. If you don’t like fish, the answer is to try to have the two fatty fish, but then buy omega 3 fatty acid margarine, yogurt or eggs,” says Larsen.
Although not rich sources of DPA and EPA, yogurt and eggs also contain these essential fats. In addition, nuts and oils can contribute to your intake of omega 3 fatty acids. Examples include walnuts, canola oil and flaxseed oil. Keep in mind that nuts and oils are high in calories. Choose very small amounts of them (30 to 45 grams a day).
Try to improve your diet overall by eating less processed food and eating enough omega 3s every week, says Dr. Mazurak. You will have better health and help prevent disease.
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Learn More
American Heart Association: Fish and Omega 3 Fatty Acids
The American Heart Association offers reliable advice on the role of omega 3s in heart health.
DHA/EPA Omega 3 Institute
The DHA/EPA Omega-3 Institute was founded to help educate health professionals and the public about DHA and EPA.
Eating Well with Canada’s Food Guide.
The Food Guide is a blueprint for making healthy food choices, including foods that are rich in omega 3s.
Is Eating Fish Safe?
Includes information about the safety of fish in Canada, including information for pregnant women.
Omega 3 Fatty Acids
The Porcupine Health Unit (Ontario) offers straightforward advice on the health benefits of omega 3s.
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