The Facts On Fish and Omega 3s
Most of us have heard that fish is beneficial for our health, yet many struggle to eat enough. Fish is recommended as a healthy protein source due to its high content of omega 3 fatty acids. It’s well known that omega 3s play an integral role in everything from brain and eye development to cardiovascular health. Omega 3s are an essential fatty acid, meaning our body cannot make them and they must be derived from our diet.
Why are omega 3s important?
Omega 3s play a crucial role throughout the lifespan. They are essential for a baby’s visual and neurological development and therefore an important part of a pregnant or nursing mother’s diet. Particularly important for those with inflammatory conditions, omega 3s help to reduce inflammation in the body. From a cardiovascular perspective, they can also reduce elevated triglycerides, which typically increase an individual’s risk for heart disease. Omega 3s also continue to play an important role in cognition and brain health as we age.
How can I get them in my diet?
Omega 3s in their most usable form are found in cold water fish such as salmon, anchovies and sardines. While omega 3s are abundant in plant sources such as chia, flax, hemp and walnut, the body has to undergo an additional step (which is not efficient). For those following exclusively plant-based diets, I typically recommend an algae oil supplement.
My Favorite Fish Recipes
Fish Curry (I usually regular, not light coconut milk)
BBQ Salmon with Mango Avocado Salsa
What about supplements?
If you struggle to eat enough fish, fish oil supplements are an option. Fish oil tends to be the supplement where I see the greatest degree of variability in dose, quality and purity. My personal favorite is Nordic Naturals Ultimate Omega. I always recommend reviewing your choice with a dietitian, pharmacist or doctor. This is particularly important as fish oil can act as an anti-coagulant and should not be taken by those on certain medications or prior to surgery. If you do take a fish oil supplement, I recommend keeping it in the freezer to prolong shelf life and prevent the incidence of fishy burps (yuck).
Should I worry about mercury?
As fish move further up the food chain, mercury bioaccumulates (a fancy term for saying the larger the fish, the more likely its mercury concentration will be higher). I always recommend clients check out this excellent resource by the Washington State Department of Health for guidance. Pregnant and nursing women, along with young children should be particularly conscious of this.
Can shellfish provide omega 3s?
In comparison to fin fish, shellfish tends to score low on the omega 3 front. With that being said, it is an excellent source of other micronutrients. Oysters are one of the highest sources of zinc, while mussels are a very good source of vitamin B12.