How about under the sea? From salmon to herring, here are just a few reasons why we’re fishing for more ways to add this source of essential Omega-3 fatty acids to our diet.
What’s so great about fish?
In a word? Omega-3 essential fatty acids. Our oceans are filled with a treasure trove of some of the most nutrient-dense foods in nature, including fishy friends rich in health-boosting Omega-3. These Omega-3 fatty acids have been shown to have a protective effect on fatal coronary heart disease – in fact, a deficiency in Omega-3 fatty acids can be linked to increased risk of everything from cardiovascular disease and cancer, to diabetes and cognitive and visual impairment. Taking all of this into consideration, there’s certainly nothing fishy about choosing to order the fish of the day at your next dinner – especially if it’s a fatty fish!
They sound pretty good, but what exactly, are Omega-3 fatty acids?
We’re glad you asked, because they’re definitely worth talking about! Omega-3 is a family of polyunsaturated fatty acids that play a key role in our health and wellbeing, and are vital for brain, vision and heart health. The family of Omega-3 fatty acids involved in human health includes: ALA, DHA, and EPA (which stand for alpha linolenic acid, docosahexaenoic acid, and eicosapentaenoic acid, respectively). The ones you might be most interested in, however, are DHA and EPA, as they provide the more direct health benefits of Omega-3, which include reducing chronic inflammation and protecting the heart and blood vessels from disease (just to name a few).
Sign me up! What’s the best way to boost my intake of essential fatty acids?
Unfortunately, our bodies cannot produce Omega-3 fatty acids on their own. But fear not! You can rest easy knowing that they can be obtained from a multitude of yummy food sources. You can easily get your ALA fatty acid fix from flaxseeds, walnuts, soy, and chia seeds (all of which are great sprinkled onto salads, smoothies, and overnight oats). To reap the benefits of the ultimate health and beauty-boosting essential fatty acids EPA and DHA, you can add 2-3 weekly portions of fatty fish such as tuna, salmon, mackerel, herring, and sardines to your diet (white fish also contain some Omega-3 fatty acids, but not to the same extent). When faced with the choice between wild or farmed fish, consider that wild fish are naturally rich in Omega-3 fatty acids EPA and DHA, while farmed fish can have variable Omega-3 levels; the same, higher, or lower depending on their feed. Whether you enjoy your fatty fish grilled, steamed, baked, or pickled, they’re all great sources of the nourishing Omega-3 fatty acids that your body needs to look and feel great (hello, bright eyes, shiny hair, and healthy nails!).
What if I’m not an aficionado of fish?
We knew this was coming, and aren’t even all that surprised, given that the global intake of Omega-3 fatty acids EPA and DHA are generally quite low. But if you’re adamant about keeping fish as far away from your plate as possible (or simply can’t get the recommended 2-3 portions a week), then a fish oil supplement like our Wellness by Oriflame Omega-3 supplements can be a great solution. Developed with fish oil that is produced from wild caught fish that have been sustainably harvested and processed, this supplement is a convenient and effective way to provide you with the essential fatty acids EPA and DHA that are oh-so-crucial to heart health. It’s important to keep in mind however, that while our product contains sufficient amounts of DHA and EPA to support heart health, in order to get the full benefit of Omega-3 for brain and vision health, include other Omega-3 rich foods in your diet, such as canola oil (a favourite of the Nordic Diet), nuts and seeds (especially flax and chia seeds, and walnuts). So, for all the fish and seafood haters, make sure you’re stocking up on the nuts, seeds, and legumes previously mentioned.
Hopefully we’ve inspired you to consider adding foods rich in Omega-3 to your weekly grocery list! Otherwise, you can read more about our sustainable Omega-3 fish oil supplements here.