With Market of Choice’s Seafood and Wine Celebration happening March 12-26, what better time to discuss the health benefits of fish and other foods high in omega-3 fatty acids?

Omega-3 fatty acids are essential fatty acids, which means they are necessary for us to survive.  Interestingly, our body can’t make them – you have to acquire them through the foods you eat.

Commonly found in fish, some plants and nut oils, omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development.

The American Heart Association recommends eating fish (particularly fatty fish, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon) at least twice a week, because recent studies show that omega-3 can reduce the risk of heart disease.

Omega-3 fatty acids have also been found to reduce inflammation and may help lower risk of chronic disease, such as heart disease, cancer and arthritis. Omega-3 has also been found to be important for cognitive (brain memory and performance) and behavioral function.

Natural sources of omega-3:

• Fish: provides two omega 3 fatty acids: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA, found in higher concentration in cold-water fish, such as salmon, mackerel, halibut, sardines, tuna and herring and algae.

• Plants: provide primarily the Alpha-linolenic acid (ALA).  ALA can be found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, walnuts and walnut oil.  

While ALA is essential, EPA and DHA are more biologically active and it is important to get these fatty acids from our diets because the synthesis of EPA and DHA from ALA is not efficient.

What if I don’t eat fish?

Both EPA and DHA can be taken in the form of fish oil or for the vegan, algae capsules. Dosing for fish oil supplements should be based on the amount of EPA and DHA, not on the total amount of fish oil. Supplements vary in the amounts and ratios of EPA and DHA. It is best to read the “label facts” to learn how much EPA and DHA you get with each tablet or capsule – they can vary by brand. See your Market of Choice Whole Health employee for information about various omega-3 products, or talk to your health care provider.

Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder or take blood-thinning medications, including warfarin (Coumadin) or clopidogrel (Plavix). High doses of omega-3 fatty acids may increase the risk of bleeding. Because of the potential for side effects and interactions with other medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

Mercury and PCBs Precautions

While most fish is considered good for you, it's important to know that mercury and PCBs, man-made organic chemicals known as chlorinated hydrocarbons, can be found in some fish.

To limit your intake:

• Eat smaller amounts of different types of fish

• Eat smaller fish; they usually have lower chemical levels than larger fish because contaminates tend to build up over time

• PCBs tend to concentrate in fat tissue; when cleaning and cooking fish try to remove as much fat as possible

Women who are pregnant (or want to be), breastfeeding, and children should:

• Avoid shark, swordfish, king mackerel and tilefish due to potentially high mercury levels

• Eat up to 12 ounces of fish per week that are considered low in mercury, such as shrimp, canned light tuna, salmon, pollock and catfish

• Check local advisories to determine the safety of fish caught by family and friends. If no such advice is available, limit such fish to one 6 oz portion a week and don’t consume any other fish that week.

For more information go to www.epa.gov/pcb/