A number of foods have gained attention in recent years for the unique and significant health benefits that they provide. Thanks to a number of new food products being introduced into the mainstream market, it is becoming much easier for the average family to incorporate “Super Foods” into their daily diet.

Omega-3 Fatty Acids

Omega-3 is an essential fatty acid found in polyunsaturated fat, the good family of fats. A healthy diet low in saturated and trans fats may reduce the risk of heart disease. The most important components of omega-3 are commonly known as EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). DHA supports the normal development of the brain, eyes and nerves.

Omega-3 is easy to incorporate into your daily routine with the following delicious and nutritious sources:

  • Food enriched with omega-3 (margarine, cheese, yogourt, milk, eggs, bread)
  • Fish, including salmon, fresh tuna, herring, mackerel and sardines
  • Ground flaxseed and flaxseed oil, canola oil, soybean oil
  • Cod liver oil supplements
How much Omega-3 do I need?

To enjoy the health benefits of omega-3, scientific studies suggest a minimum intake of 1200 mg or 1.2 g* per day. Studies indicate that most Canadians are not even meeting basic nutrition requirements. (Source: Ontario Public Health Association, Nutrition Resource Centre)

  • Try having omega-3 rich fish two times a week
  • Enjoy a bowl of cereal with omega-3 enriched milk
  • Snack on a serving of cheese with naturally occurring omega-3
  • Use vegetable oils that are sources of omega-3 fatty acids for cooking, baking and salad dressings
  • Add omega-3 enriched yogourt to a bowl of fruit

*Based on a daily diet of 2000 calories.