Omega-3: What’s all the hype about?
by Danielle Van Schaick, R.D.

What are Omega-3 fatty acids and why do we need them in our diet?

• Omega-3 fatty acids are polyunsaturated fat, considered vital for good health.
• They are found in 3 main forms, LNA, EPA & DHA.
• Although LNA can be converted in our bodies to EPA and DHA, that conversion is not very efficient (only about 4% to 10%).

Therefore, we want to be getting more EPA and DHA in our diets.

Health Benefits:

Heart disease
Extensive research suggests that higher intakes of EPA and DHA offers considerable protection against heart disease and reduce the risk of death from a heart attack.

Cancer
Population studies have shown that higher intakes of fish (rich in EPA and DHA) are associated with lower rates of some types of cancer.

Mental health
DHA is the most abundant fatty acid in the grey matter of the brain. Research suggests that increasing daily omega-3 intakes, specifically DHA, may help protect against Alzheimer’s disease and other forms of dementia and mental disorders.

Pregnancy & Lactation
Omega-3 fatty acids, specifically DHA, are vital for the early development of the brain, nerves and visual acuity. It’s very important that pregnant women receive sufficient DHA before and during pregnancy.

Inflammatory disorders
Many studies have found that increasing EPA and DHA intakes improved symptoms in patients with inflammatory conditions like arthritis, psoriasis, asthma, gingivitis, ulcerative colitis and Crohn’s disease.

How much Omega 3’s (EPA/DHA) do we need each day?

Male : 25-49 yrs = 1500; 50-74 yrs = 1300; 50-74 yrs = 1100
Female 25-49 yrs = 1100; 50-74 yrs = 1100; 50-74 yrs = 1100

What foods contain EPA and DHA omega-3?

• EPA and DHA are primarily found in fatty fish such as salmon, tuna, swordfish, mackerel, and sardines.

• Fish oil supplements, Omega-3 enhanced eggs are good alternatives to fish.

• Common plant sources of omega-3 fatty acids provide no EPA or DHA, only LNA.

Fish/Seafood (100g = 3-4oz) : Mackerel 3000mg; Herring 2100mg; Salmon 1600mg; Halibut 400mg

Eggs (100g=2 eggs): Omega-3 500mg; Omega Pro 800mg; Regular egg 80mg

Plant Foods (no EPA/DHA): Flaxseed (75g) 17,000; Walnuts (50g) 3,000; Canola Oil (14g) 1,400; 400mg Olive Oil (14g) Trace

Danielle Van Schaick BASc, RD, CPT
Registered Dietitian, Lead Dietitian
Professional Speaker
www.danihealth.com

Danielle is a private practice dietitian with a strong background in health, nutrition and fitness. She holds an Applied Human Nutrition Degree from the University of Guelph and successfully completed a Dietetic Internship with Vancouver Island Health Authority (VIHA).

Registered as a Dietitian (RD), Danielle has studied the human body and is considered one of Canada’s leading experts in food and nutrition. She offers one-on-one nutrition counseling to individuals, families, and groups.

Today’s diets with all our processed and fast foods have created a deficiency in EFA’s or Essential Fatty Acids. Those fats are DHA and EPA. Scientific research is showing that consuming sufficient
quantities of DHA and EPA can help prevent certain diseases such as cancer, heart disease, depression and more.

Essential Fatty Acids cannot be manufactured in the body so we are required to get them through our diet. EFAs are essential for normal health and metabolism.

I have tried numerous brands over the years; all types of fish oils but have been unable to find any that did not cause me reflux or burping and that horrid taste of fish! For those of you that know me the taste of anything fishy is just about the worst taste possible.

Finally I have found a product that I can take that doesn’t cause me fish burps or taste. That product is Prograde EFA Icon.

If you are looking for a great source of EFA’s and antioxidants, I encourage you to try Prograde EFA Icon at: http://victoriawellness.getprograde.com

Give it a try and say good bye to fish burps forever!

Narina