Omega-3 Benefits

Omega-3s, especially DHA, are crucial for the healthy brain development of infants and children, when its growth is at its fastest and most crucial stage. DHAs pass from mother to baby during pregnancy and breastfeeding, so it’s especially important for expectant and new mothers to make sure they get enough in their diet. Once toddlers switch to homogenized milk they need another source of DHA—thus the importance of fish and enriched foods.

Not only do DHAs help develop healthy eyes in babies and children, but low intakes have been associated with numerous neurological and visual system problems.

In adults, DHAs are strongly associated with lowering the risk of heart attack and stroke. Studies also suggest that the anti-inflammatory properties of these fatty acids may reduce the stiffness and pain of joints afflicted with arthritis.

What are Omega-3s?

Omega-3s are a type of polyunsaturated fat known to be good for health. The three main types are ALA, DHA and EPA. ALA is an essential fatty acid, which means our bodies need it, but we can’t produce it on our own, so we need to get it from the foods we eat. Walnuts, flax seeds and canola oil are good sources.

Our bodies can produce DHA and EPA from the ALA we consume, however, this is not as efficient as getting them directly from food, therefore, it is important to consume DHA and EPA through our diet. These omega-3s can be found in fatty fish such as salmon, sardines and mackerel. Research shows that both DHA and EPA are important in many areas, including heart health and brain health.

An easy solution to get DHA

While there is no official recommendation in terms of how much is enough, experts suggest a daily intake for healthy adults of DHA plus EPA in the range of 250 to 500 mg from their diet to benefit from the protective effect against heart disease. Also, a daily intake of 100 to 150 mg is proposed for children to assist with brain development.

DHAs are found mainly in fatty fish. Current recommendations for Canadians include 2 servings of fish per week. In addition to fish, DHA-enriched milk products make a lot of sense because they are more likely to appear on the menu on an everyday basis.

Build omega-3s into your routine

• Sprinkle walnuts on your yogurt and ground flax seeds in your baking.
• Try to have a couple of servings of higher-fat fish for dinner every week such as salmon, mackerel and sardines.
• Scramble up a couple of omega-3 enriched eggs for breakfast.
• When you go grocery shopping, bring home DHA-enriched milk, yogurt and cheese and enjoy some each and every day.

You want to increase omega 3 intake? Here are 2 interesting recipes:

• Delicious Salmon Vegetable Chowder
• Cranberry Flax Muffins

You can also use fortified products in these recipes:

• Tomato, Cheese & Chickpea Salad
• Very Berry Summer Cake
• Mango in Motion