WHAT ARE OMEGA-3 FATTY ACIDS?
A class of fats found in fish oils that have various health benefits. The two
major Omega-3 Fatty Acids are Eicosapentaenoic Acid (EPA) and Docosahexaenoic
Acid (DHA). Fatty fish are an excellent source of both these Essential Fatty
Acids. Fish is also a good source of protein and doesn’t have the high
saturated fat that other meat products have.
BENEFITS OF OMEGA-3 FATTY ACIDS
- Decrease the risk for heart attack
- Decrease “bad cholesterol” (LDL) and
Triglycerides
- Increase “good cholesterol” (HDL)
- Lower blood pressure
FISH THAT CONTAIN OMEGA-3 FATTY ACIDS
- Herring
- Salmon
- Tuna
- Mackerel
- Lake trout
Healthy ways to enjoy fish include baked,
poached, grilled and steamed.
ARE FISH THE ONLY SOURCES OF OMEGA-3 FATTY
ACIDS?
There are several plant sources of Omega-3 Fatty Acids for vegetarians.
OTHER SOURCES OF OMEGA-3 FATTY ACIDS
- Tofu and other forms of soy beans
- Sesame seeds
- Canola oil and flax seed oil
- Green leafy vegetables
- Walnuts, pecans, and hazelnuts
A spinach walnut salad is an excellent menu
item that includes the plant sources
WHAT ABOUT MERCURY POISONING?
All seafood contains some mercury. It is important to eat a variety of fish
that are low in mercury. The benefits of eating fish outweigh the risks. The
FDA recommends no more that 14 oz. of low mercury fish per week in healthy
adults.
| High Mercury Fish |
Low Mercury Fish |
| Swordfish |
Cod |
| Shark |
Canned tuna |
| King
mackerel |
Shrimp |
| Tilefish |
Catfish |
References
American Heart Association: Fish and
Omega-3 Fatty Acids. Website at: www.americanheart.org
U.S. Food and Drug Administration: FDA EPA revised Guidelines on Mercury
in Fish. Website at: http://www.fda.gov/fdac/features/2004/304_fish.html
U.S. National Library of Medicine and the National Institute of Health:
Omega-3 Fatty Acids. Website at: www.nlm.nih.gov/medlineplus/ency/imagepages/19302.htm
