Nutrition Nibble Omega 3

A lot is written about the benefits of OMEGA 3 but what is the best source and the best amount to be consumed?

Omega 3 is as Essential Fatty Acid (EFA). EFA’s are important in cell and organ respiration as well as adding lubrication to the tissues. A great source of Omega 3 is FISH which is best when eaten 2 -3 times a week. Atlantic Salmon has one of the highest levels of Omega 3 at 1gm/100g. There are, however, less expensive ways to get your Omega 3 intake, namely Tuna or Sardines, either fresh or canned. It’s really easy to have a can of tuna a couple of times a week so there should be no excuse for skipping on your Omega 3!

Medium levels of Omega 3 can be found in: Australian Salmon, King George Whiting, Trout, Tailor and Sydney Rock Oysters.

When choosing your fish try to go with deep sea fish as opposed to river fish, which may come from polluted waters; or farmed fish, which are often artificially fed to fatten then up faster. Aside from the Omega 3, fish is a good source of quality protein and is lower in fat and carbohydrates than red meat. It is also less acid forming than red meat and poultry. Fish is rich in calcium, Vitamin A & B and iodine which is necessary for healthy thyroid function.

The therapeutic benefits of Omega 3 fish include:

• Lowers cholesterol – the reason that many people take daily fish oil capsules. • Reduces blood clotting as it thins the blood • Lowers blood pressure which leads to a decreased risk of cardiovascular disease • Encourages blood flow to areas affected by poor circulation • Essential to brain development and growth • Helpful in developing countries in cases of extreme malnutrition • Assists in immune enhancement on a cellular level so assists in the many viruses that attack the immune system • Increases mental health and energy

Is there anything bad about fish?

Unfortunately yes.......

Is has been said the MOST fish you eat will have some form of contamination and pesticides and / or heavy metals. It is important to know that mercury levels are the most potent contaminant in fish. For this reason fish shouldn’t be consumed in large amounts by pregnant and lactating woman as mercury damages foetus nervous system and can delay mental development plus cause learning disorders in children.

Your body is your most important asset

Take care of it! Melissa xx