Nutrient Spotlight: Omega 3's

 Post Written with the help of Leslie MacManus, Dietetic Intern 

You may have heard of the term “omega-3 fatty acids” but do not know what they are, where they come from, or if they can be of benefit to you. If this resonates with you, you are not alone. Let’s take a closer look at these essential fatty acids and learn a bit more! 

There are three main omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These are called “essential fatty acids” because they cannot be produced by the body alone so they must be consumed in the diet. EPA and DHA are found in fish and other seafood, while ALA serves as a good vegetarian source as it is found in plant oils.

They play an essential role in brain health, aiding in function, growth and development as well as providing energy for the body to carry out normal functions. Furthermore, omega-3s have been shown to be effective anti-inflammatory agents and even help improve symptoms of depression! A 2016 study suggested that eating just one seafood meal a week over 12 months period was linked with quicker mental processing and memory.

Omega-3s have also been shown to:

• Reduce skin inflammation (see study)
• Improve hair density and decrease hair loss (see study)
• Insufficient amounts of omega-3's have been linked to rough, scaly skin and inflammation of the skin. 

Increase omega-3 consumption leading up to your menstrual cycle can also help decrease some of the pain and cramps that rear their head. According to research, omega-3s can be an acceptable treatment for mild cases of depression and painful periods.

Now that the health benefits of omega-3 fatty acids are more apparent, you may be wondering where you can find foods rich in omega-3s. Try some of these ideas!

• Cold-water fatty fish: salmon, tuna, herring, mackerel and sardines. Try fresh or canned versions of these fish!
• Nuts and seeds: nuts and seeds are high in omega-3 fatty acids, especially flaxseed, chia seeds and walnuts. Try adding some to a smoothie!
• ALA is found mainly in plant foods such as kale and spinach, seeds, such as chia, flax, and hemp, and seed oils such as flax and canola.
• Fortified foods: some foods have been fortified with omega-3 fatty acids to provide added benefit. Examples include some brands of eggs, milk and yogurt.

If you find yourself unable to get adequate amounts of omega-3s through your diet, think about adding a supplement. The dietary supplements available include fish oil, krill oil, cod liver oil and the vegetarian source, algal oil. It is important to find a high-quality supplement for fish oil, due to potential contamination with mercury. It is recommended to take around 1500-2000mg of DHA/EPA, but talk to a trusted health professional to decide what is best for you.

Note: if you are currently taking any type of blood-thinning medication, talk with your doctor before starting fish oil supplementation, as it can have a blood-thinning effect. 

What is one way you can increase your intake of omega-3 fatty acids this week?