Omega-3 Fats and Goldfish

Omega-3 Fats and Goldfish

Omega-3 Fats and GoldfishOmega-3 Fats are a necessary part of a balanced diet, and good news, you can obtain them from fatty fish! Salmon, tuna, sardines, mackerel, trout, and herring (we’re gonna need a bigger boat) all contain Omega-3 Fats such as EPA and DHA. Sorry, Goldfish don’t count, but Swedish Fish on the other hand… no, they don’t count either. The omega-3 fats, EPA and DHA, should be etched onto your brain; they are essential in the maintenance of brain tissue in adults and the development of the fetal brain! Do I have your attention? I hope so!

There is strong evidence omega-3 fats aid in the prevention of the following conditions: coronary heart disease, high blood pressure, rheumatoid arthritis, hyperlipidemia, and secondary cardiovascular disease prevention. Also there are positive studies involving abnormal heart rhythm, cognition, allergies, anxiety, asthma, cancer prevention, and age related macular degeneration. Remember, prevention is better than having a condition, so omega-3 fats are vitally important even if you don’t have a health problem.

The American Heart Association recommends AT LEAST two servings (3.5 ounces cooked) of fish per week; even more servings or supplementation to those who have cardiovascular disease. Personally, I enjoy fish, but fresh, fatty fish can get expensive; thus canned fish is a good alternative. What is the advantage of eating canned fish? Usually the fish are small like sardines, herring, and mackerel depending on the species; thus, they’re less likely to have contaminants (heavy metals i.e. mercury). The larger or more predatory the fish, the more likely the fish contains contaminants.

What if you don’t like to eat fish? What you can do is supplement with fish oil capsules. Fish oil capsules contain all of the necessary omega-3 fats, EPA and DHA, but a 1,000 mg capsule contains about 300 mg of omega-3 fast and sometimes less of the EPA and DHA. In order to meet the recommended daily value 500 mg of omega-3 fats, EPA and DHA, two fish oil capsules should meet those standards depending on the brand. Beware not all fish oil capsules are of the same quality, so research your supplements at The International Fish Oil Standards Program (http://www.nutrasource.ca/ifos/).

GO FISH!

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