Summer Lovin’ of Omega-3 Fats

Summer holidays are almost upon us. With our abundance of beautiful lakes and rivers in Canada, fishing is a popular summer activity. Fish contain polyunsaturated fats called Omega-3’s, these are a healthy fat offering many health benefit. Yes, ‘healthy fats’. Mono and Polyunsaturated fats are encouraged in small amounts for healthy functioning. Fat is required for the body to absorb the fat soluble vitamins A, D, E and K.  There are three types of Omega-3 fats:

EPA & DHA (eicosapentaenoic acid and docosahexaenoic acid)

Lowers risk of heart disease Reduces blood pressure and inflammation Helps arteries from becoming stiff and preventing blood clots Lowers fats in the blood Important for brain and eye development in infants and during pregnancy.

Sources of these Omega-3 fats are: Salmon, sardines, trout, herring, Arctic char, mackerel, krill and anchovies

ALA (α-linolenic acid)

Source of healthy fats, however, does not improve heart health as much as EPA and DHA.

Sources of these Omega-3 fats are found in plant oils such as: Walnuts, flax, chia and hemp seeds, canola, soybean, walnut and flaxseed oils and soybean products.

Omega-3’s are found in animal and plant sources. Fatty fish are the best source in your diet. Canada’s Food Guide recommends at least 2 servings of fish per week. If you are vegetarian, vegan or just don’t like fish, you may benefit from an Omega-3 supplement. If you have a fish or shellfish allergy, kelp or seaweed supplements are also available.

Monounsaturated fats are also important for good health. They’re found in olive oil, canola oil, peanut oil, non-hydrogenated margarine, avocados and some nuts such as almonds, pistachios, cashews, pecans and hazelnuts.

Remember to still have these good fats in moderation.