Omega 3Omega 3

NutritionNutrition

Omega-3Omega-3

Omega-3 fatty acids are Omega-3 fatty acids are considered essential fatty considered essential fatty acids: acids:

They are necessary for They are necessary for human health but the human health but the body can’t make them -- body can’t make them -- you have to get them you have to get them through food. through food.

Omega-3Omega-3

Omega-3 fatty Omega-3 fatty acids can be found acids can be found in fish, such as in fish, such as

salmonsalmon tunatuna halibuthalibut other seafood other seafood

including seaweedincluding seaweed

Also known as polyunsaturated fatty Also known as polyunsaturated fatty acids,omega-3 fatty acids play a crucial acids,omega-3 fatty acids play a crucial role in brain function as well as normal role in brain function as well as normal growth and development. growth and development.

They have also become popular They have also become popular because they may reduce the risk of because they may reduce the risk of heart disease. heart disease.

The British Heat Foundation recommends The British Heat Foundation recommends eating fish (particularly fatty fish such as eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, tuna, mackerel, lake trout, herring, sardines, tuna, and salmon) at least 2 times a week.and salmon) at least 2 times a week.

Research shows Research shows that omega-3 fatty that omega-3 fatty acids reduce acids reduce inflammation and inflammation and may help lower risk may help lower risk of chronic diseases of chronic diseases such as heart such as heart disease, cancer, disease, cancer, and arthritis. and arthritis.

Omega-3 fatty Omega-3 fatty acids are highly acids are highly concentrated in the concentrated in the brain and appear brain and appear to be important for to be important for cognitive (brain cognitive (brain memory and memory and performance) and performance) and behavioural behavioural function. function.

In fact, infants who In fact, infants who do not get enough do not get enough omega-3 fatty omega-3 fatty acids from their acids from their mothers during mothers during pregnancy are at pregnancy are at risk for developing risk for developing vision and nerve vision and nerve problems. problems.

Symptoms of omega-3 Symptoms of omega-3 fatty acid deficiency fatty acid deficiency include fatigue, poor include fatigue, poor memory, dry skin, heart memory, dry skin, heart problems, mood swings problems, mood swings or depression, and poor or depression, and poor circulation.circulation.

I've heard that pregnant women I've heard that pregnant women should avoid some types of fish. Why should avoid some types of fish. Why

is this?is this? You can eat most types of fish when you're You can eat most types of fish when you're

pregnant. pregnant. Eating fish is good for your health and the Eating fish is good for your health and the

development of your baby. development of your baby. When you're pregnant, you shouldn't eat shark or When you're pregnant, you shouldn't eat shark or

swordfish. swordfish. You should also limit the amount of tuna you eat You should also limit the amount of tuna you eat

to no more than two tuna steaks a week. to no more than two tuna steaks a week. This is because these fish contain more mercury This is because these fish contain more mercury

than other types of fish. than other types of fish. The amount of mercury we get from food isn't The amount of mercury we get from food isn't

harmful for most people, but if you take in high harmful for most people, but if you take in high levels of mercury when you're pregnant this could levels of mercury when you're pregnant this could affect your baby's developing nervous system. affect your baby's developing nervous system.