Nutrition wise, fish is definitely in. Eating at least two servings per week is considered part of a balanced diet. But why is fish considered so “healthy” by so many? For starters, it’s an excellent source of protein. It’s also loaded with vitamins and minerals, in addition to being low in saturated fat. But what makes fish so especially popular is its omega-3 fatty acid profile.
Omega-3 translated
Simply speaking, omega-3 fatty acids are good fat. Our bodies need polyunsaturated fatty acids, but since we don’t produce them, we need to acquire them through our diets. Omega-3 comes from three sources: one is plant based, and the other two are found in animals. Alpha-Linolenic acid (ALA) comes from various plants and is found in flax seeds, nuts and soy, among others. Some oils such as canola oil also contain considerable amounts.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are made from ALA. They are also found in fish and seafood in variable quantities. Remember: fatty acids that come from marine sources are more easily assimilated in our systems. Other than the fact that it tastes great, that’s just one more reason to add fish to your menu!
So why is omega-3 so good for us?
We now know what omega-3 is and where it comes from. All that remains is to shed some light on its superhero status. Several studies show how omega-3 can help prevent heart disease. There are several hypotheses out there on what it actually does, but it definitely seems to help control triglyceride and blood cholesterol levels. It also seems to help reduce blood clotting and blood pressure and have a positive effect on mood! As it is essential for brain development, children need it as well.
Yes to omega-3s, but how much should you eat?
Average daily omega-3 needs — 1.1 g for women and 1.6 g for men — are easily met as long as you’re fond of fish. Generally speaking, the fattier the fish, the more omega-3 it contains, so fish including salmon, herring, sardines, mackerel, trout, and arctic char are top of the list. One 75 g serving of any of these fish will meet almost all your daily needs.
The art of choosing fish
Yes, it’s important to eat more fish, but it’s also important to know how to choose the right fish. Our food choices have an impact on the environment, so when choosing fish, make sure it has been sustainably caught. Ask your fishmonger if you’re not sure.
