Omega-3: What is it and how much do I need?

Whether or not you like fish, you have probably heard about Omega-3 and its benefits. Omega-3 is a sub-group of essential fatty acids—which are good-for-you fats used by every cell in your body.

EPA and DHA

While some plants provide an Omega-3 fat called ALA (alpha-linolenic acid), seafood, fish, and fish oil provide the two most biologically functional Omega-3 fats: EPA and DHA. Both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have been researched extensively and are known to be beneficial for cognitive health, brain function, cardiovascular health, mood balance, and the overall maintenance of good health.

How much should I be getting? 

Consuming adequate Omega-3 from fish oil may reduce the risk of heart disease, improve blood flow, decrease inflammation, and lower blood triglycerides.

Based on the Omega-3 Index, daily intake of 500mg EPA and DHA is recommended. Eating two (or more) servings of fatty fish per week will deliver this amount. Fatty fish includes salmon, herring, mackerel and sardines. If you’re not getting this amount, consider taking a purified, high-concentration daily fish oil supplement that provides both EPA and DHA.

Sources:
http://www.seafoodhealthfacts.org/seafood-nutrition/healthcare-professionals/omega-3-content-frequently-consumed-seafood-products http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.WRHRqvnyvIU https://globalnews.ca/news/2347664/40-of-canadians-not-getting-enough-omega-3-why-does-it-matter-for-your-heart/