Discover 3 Omega 3 fats
Think all dietary fat is the same? Think again
Did you know that some fats — like omega-3 fatty acids — are recommended by experts for optimal health? Canada’s Food Guide encourages Canadians to choose foods rich in omega-3 fats as part of a balanced diet.1
You need all 3 types of omega-3s – ALA + EPA + DHA
Omega-3s are not one single nutrient, but a collection of several, including (1) ALA, (2) DHA and (3) EPA. Since each omega-3 has different but important health benefits, it’s important to get all three types.
ALA , EPA , DHA – what’s the difference?
ALA is a type of omega-3 that is essential in every diet. “Essential” means that we have to eat foods that contain ALA because our bodies cannot make it on their own. ALA is found naturally in plant-based foods like walnuts, soy, flax and canola. It is also found in some soft, non-hydrogenated margarines made with canola oil.
DHA and EPA are omega-3s that are found naturally in fatty fish like salmon, sardines and mackerel, or foods enhanced with DHA and EPA, such as some soft, non-hydrogenated margarines, eggs and dairy products. DHA and EPA are important for the maintenance of good health — and more recently, increasingly being recognized as important for heart health.2,3
How to get more ALA+EPA+DHA
Here are simple ways to include omega-3 fats into your meals
Many Canadians do not get enough omega-3s each day. For optimal health, adults require:
- ALA – 1.6 grams a day for men; 1.1 grams a day for women4
- DHA + EPA – 0.5 grams per day2,3
BREAKFAST
- try omega-3 eggs
- have omega-3 enhanced whole grain breads
- use omega-3 enhanced milk or yogurt
- sprinkle ground flax seed or walnuts on yogurt or cereal
- spread soft, non-hydrogenated margarine made with canola oil and enhanced with fish oil on your bread or bagel
LUNCH
- make a sandwich with omega-3 enhanced whole grain breads and spread a soft, non-hydrogenated margarine made with canola oil and enhanced with fish oil
- sprinkle a tablespoon of ground flax seed or walnuts on your salad
DINNER
- eat fatty fish, such as salmon, rainbow trout and mackerel at least twice a week; be sure to avoid prepared battered fish as it is generally lower in omega-3 fats and may contain trans fats (check the labels)
- try omega-3 enhanced whole grain bread with soft, non-hydrogenated margarine made with canola oil and enhanced with fish oil
- lightly top your steamed vegetables with flax seed oil or margarine
- Sprinkle roasted soybeans on salad or add soybeans to stews, soups and chili
SNACKS
- eat a small handful of walnuts
- add ground flax seed to baked goods
Note that people considering taking omega-3 supplements should do so only on the advice of a qualified healthcare professional.
Try this healthy and easy appetizer that provides DHA and EPA.
It takes just 10 minutes to assemble and requires no cooking!
Smoked Salmon Swirls with Wasabi, Lime and Cucumber (Makes 20 Swirls)
| 4 oz (120 g) |
smoked salmon, thinly sliced |
| 1 tsp (5 mL) |
soft, non-hydrogenated margarine |
| ½ tsp (2 mL) |
wasabi powder |
| ½ tsp (2 mL) |
lime peel, finely grated |
| 2 tsp (10 mL) |
pickled ginger, finely minced |
| 2½ inch (7 cm) |
piece of English cucumber |
| 20 |
small sprigs dill |
- Cut salmon into pieces measuring about 3 x 1-inch (7.5 x 2.5 cm), it does not need to be perfect and don’t worry if it tears a bit. In a small bowl stir soft, non-hydrogenated margarine with wasabi powder and lime peel. Cut cucumber into matchstick-size pieces.
- For each smoked salmon swirl, lay a piece on a flat surface. Sprinkle about 1/8 tsp (0.5 mL) ginger over top. Place a cucumber piece at one end so that it overhangs both sides of salmon. Lay a sprig of dill on cucumber piece, it should overhang one side of salmon. At the other end smear a little of the soft, non-hydrogenated margarine mixture. Roll smoked salmon tightly around cucumber and dill, using margarine mixture to help seal it. Place seam side down on a serving plate. Repeat with remaining smoked salmon. Refrigerate until ready to serve.
Nutrition per serving
43 calories, 1.1 g protein, 4.3 g fat, 1.3 g polyunsaturates, 2.1 g monounsaturates, 0.6 g saturates, 1 mg cholesterol, 0.3 g carbohydrate, 64 mg sodium, 21 mg potassium
Browse more recipes from Becel Omega3 plus
Sources of omega-3 fatty acids
| ALA |
Combined EPA+DHA |
| Walnuts, English (28 g, 14 halves) 2.6 g |
Salmon, Atlantic, cooked (90 g, 3 oz.) 1.8 g |
| Flax seed, ground (15 mL, 1 tbsp.) 1.2 g |
Herring, Atlantic (90 g, 3 oz.) 1.8 g |
| Flax seed oil capsule (1,000 mg) 0.5 g |
Salmon, Sockeye, canned (90 g, 3 oz.) 1.2 g |
| Soft margarine made with canola oil (10 mL, 2 tsp.) 0.4 g |
Trout, Rainbow, cooked (90 g, 3 oz.) 1.0 g |
| Canola oil (5 mL, 1 tsp.) 0.4 g |
Sardines, canned (90 g, 3 oz.) 0.9 g |
| Omega-3 enhanced eggs (1 whole egg) 0.3 g |
Fish oil capsule (1,000 mg) (variable) 0.3 g |
| Omega-3 enhanced whole grain bread (1 slice) 0.3-1.0 g |
Omega-3 enhanced eggs (1 whole egg) 0.1 g |
|
DHA-enhanced 2% milk (250 mL, 1 cup) 0.01 g |
|
Soft, non-hydrogenated margarine enhanced with DHA and EPA (10 mL, 2 tsp.) 0.05 g |
Adding omega-3s to your diet can be part of a healthy lifestyle.
- Eating Well with Canada’s Food Guide, 2007.
- J Am Diet Assoc, 2007. 107:1599-1611 – A Resource for Educators and Communicators.
- J of Nutr, 2009. 139:804S-819S.
- Dietary Reference Intakes, 2002, IOM.