Omega-3s are a pretty hot topic in nutrition these days but many of us have more questions than answers when it comes to these fatty acids. If you’ve wondered why omega-3s are so important, how much you should really be getting and which foods are good sources of omega-3s (hint: canned salmon, canned mackerel, and canned sardines are among them), then this post is for you. Read on to find the answers to all your burning questions about the benefits of omega-3s and how you can incorporate them into your diet.
The Benefits of Omega-3 Fatty Acids
Although research on the benefits of omega-3s is still being conducted, scientists agree that people who regularly consume omega-3s have lower rates of heart disease. Two types of omega-3s are especially important: EPA and DHA. These fatty acids help support heart health by lowering triglycerides, or fats in your blood. They also help to reduce inflammation in the body and support the development of the brain and eyes in infants during pregnancy. In fact, the brain is made up of 60% fat and half of that is omega-3s fatty acids that the body uses to build brain and nerve cells. This makes omega-3s an important part of brain health.
How You Can Get Omega-3s
While there are a wide range of supplements available, the most traditional way to get your omega-3s is from food. The best dietary source of omega-3s is fatty fish, including salmon, herring, mackerel, sardines, halibut and light tuna.
Though their content isn’t as high, other sources of omega-3s include kelp, seaweed, eggs, milk, yogurt, nuts, oils, and soy products.
How Much Omega-3 Do You Need
Generally, consuming 200-500 milligrams of DHA and EPA daily is recommended. Eating just two servings of fatty fish per week will give you enough, making fish the ideal source of omega-3s. Though this might seem like a lot, canned salmon, canned mackerel, and canned sardines offer the perfect solution. Easily stored in your pantry, they’re convenient to pack in your lunch or incorporate into a weeknight dinner.
Try topping your favourite lunchtime salad with canned salmon for a simple boost of omega-3s and protein. Canned mackerel and canned sardines make great snacks on their own but they also add flavour to pasta dishes. Whether you’re treating your guests to appetizers, lunch, or dinner, you can never go wrong when you use delicious ingredients Full of Good!