Omega 3s – Benefits Better in Raw Fish?
Posted by: Jackie McKenzie, RD, Posted Date: April 22, 2012
Including a good intake of omega 3 fats, specifically DHA/EPA in your diet, is important for good health. Ever wondered if the ‘good for you’ omega 3 fats are destroyed during the cooking process?
According to research done by Dr. Bruce Holub at the University of Guelph, there is no significant difference in omega 3 content of cooked versus raw fish. In fact, the omega 3 content slightly increases as the moisture is released.*
Fish rich in omega 3 fats such as salmon and trout are also low in mercury. Try for at least 2 x per week to get the omega 3 fat health benefits in these fattier fish. If your family are not fish lovers consider an omega 3 supplement or the many foods that are now fortified with omega 3 fats such as eggs, juice, yogurt and bread.
Read the label for their omega 3 fat source and the actual amount. To date, research has shown that the DHA/EPA (fish source) omega 3 fats have greater heart health benefits than the ALA (plant) source.
While there are no specific amount recommendations for DHA in adults and children, researchers often recommend 500-1000 mg per day for heart health in adults.
Look at the sources of omega 3 fats at your house. Is your family getting enough? Try boosting your omega 3 food intake throughout the week and supplement if necessary for those great health benefits. IronKids and Adult Essentials have an Omega 3 gummy supplement that your whole family will love.