There are a few different types of Omega fatty acids. You’ve probably heard of omega-3, omega-6 and omega 9. There a lot of good reasons why we need omega-3 fatty acids. Some of which are for their anti-inflammatory properties and they also might have some cardiovascular function. There are 3 different types of omega-3 fatty acids; Alpha-linoleic Acid (ALA), Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA). ALA is found in plant based sources such as flax seed, walnuts, and vegetable oils. EPC and DHA can both be found in fish, seafood and marine algae sources. More specifically, fatty or cold water fish have the most omega-3. ALA are considered essential as the body is unable to make them, so you need to consume them. Our bodies can make EPA/DHA, but in such small amounts that we need to eat them too. You need to note that the benefits from omega-3 fatty acids are usually seen with the consumption of EPA/DHA and less with ALA. How much do you need? Men 19 years and older 1.6 grams per day and women 19 years and older 1.1 grams per day. If you were to have 2 servings (75 g) per week of fatty fish, you would meet your needs for the week, especially if you were to have some ALA sources too!
Can’t eat seafood or fish? Aim to get some ALA sources and/or you can take the fish oil supplements. Just remember, you can go over the limit easily with omega-3 supplements; do not go past 2000 mg/day.
Here’s a quick oven baked fish recipe that you can try next time! How do you like to prepare your fish?
Herbed Oven Baked Salmon
Cook Time: 10-15 minutes
12-16 oz Salmon Fillet, cut into 2-3 pieces
1-2 Tbsp Olive Oil
1 Tbsp Chopped Fresh Italian Parsley leaves
1 pinch Salt
1 pinch cayenne pepper
1 tsp lemon juice
Pepper to taste
1 – Preheat oven to 400°F
2 – Combine the oil, parsley, salt, pepper and cayenne pepper in a small bowl.
3 – Place cut salmon fillets on a lined baking sheet and spoon on the mixture.
4 – Bake for 10-15 minutes, or until fish can be flaked with a fork.
5 – Serve and enjoy!
I work as a Dietitian and definitely walk the talk. I love to cook and help people get back to being healthy again.