Fishing for Omega-3s and better health

Kelly Gonzalez
Busy Bodies
Date Published: July 15, 2009


Fishing for Omega-3s and better health

Have you been taking advantage of the plentiful seafood options around town? You could be missing out. Not only is fish (finfish and shellfish) low in calories and high in protein, but it also can improve cardiovascular health, and reduce chances of heart disease and other health problems. By choosing fish as an entrée the next time you sit down at your favorite restaurant or fire up the grill you’re offering your body the balance it may be craving.

Our bodies require us to receive essential fatty acids (EFAs) from food sources. Essential fatty acids include both omega- 6 and omega-3. Both assist in brain function and growth and development. For good health and disease prevention it is important to have a healthy balance between these fatty acids.

Omega-6 fatty acids, primarily in the form of linoleic acid, can be found in common cooking oils such as sunflower, vegetable, and corn oil, which are mainly used in the production of processed foods. Good sources of omega-3 fatty acids include more natural sources such as fish, flax seed, and walnuts.

A healthy ratio of omega-3 to omega-6 fatty acids is about 3:1. The typical American diet consumes an excessive amount of omega-6, approximately a ratio of 15:1. Omega-6 fatty acids are considered to be “pro-inflammatory,” while omega-3 fatty acids are “anti-inflammatory.” Therefore, researchers suggest that an excessive amount of omega-6 fatty acids and inadequate amount of omega-3 is a probable cause of inflammation of blood vessels and heart disease.
So what can you do about this? Luckily, we live on the coast and have access to fresh caught, reasonably priced seafood. Fish such as salmon, mackerel, herring, cod, sardines, tuna, trout, and shellfish like shrimp, mussels, and oysters provide a healthy dose of omega-3 fatty acids.


There are three types of omega-3 fatty acids:

Alpha-linolenic acid (ALA) found in soybean and flaxseed
Eicosapentaenoic acid (EPA) found in fish
Docosahexaenoic acid (DHA) found in fish

EPA and DHA are readily used by the body. They aid in the reduction of inflammation, which may help prevent arthritis, heart disease, and other health conditions. Fish is an excellent source of both making it a winning entrée choice.
In recent years, there has been more concern regarding the consumption of fish due to environmental pollution and mercury levels. While, some species of fish such as shark, swordfish, and king mackerel have higher levels of mercury than others, the EPA states, “for most people the risk from mercury by eating finfish or shellfish is not a health concern.” An intensive 2006 study in the Journal of the American Medical Association also states that, “the benefits of eating fish greatly outweigh the risks.”

Those that should be cautious though are women who are pregnant, nursing, or might become pregnant, and young children. The FDA recommends a limited intake of up to 12 ounces of fish per week since mercury may affect the developing nervous system of infants.

What if you don’t like eating fish? You can still receive the health benefits from fish without actually eating it. Fish oil capsules are sold in vitamin shops and grocery stores. A healthy dosage depends on the amount of DHA and EPA. Most fish oil capsules contain about 180 mg of EPA and 120 mg of DHA, and it is recommended to take one capsule twice per day with a meal. Be sure to always read all labels. If you choose to supplement with fish oil, be sure you buy a product from a reputable company that screens the product well for contaminants.
*Whenever you choose to use supplements be sure to check with your health care provider as some may interfere with medications and have side effects. *

This summer choose the catch of the day at one of your favorite restaurants or throw a fish fillet on the grill and catch up on your omega-3 intake!