What are they?
The fat we eat can be divided into three main types - saturated fats, monounsaturated fats and polyunsaturated fats. The polyunsaturated fats are considered gold standard in terms of health, and omega-3 is one type of polyunsaturated fat found in the fatty layers of fish and seafood as well as plants and nuts.
Why are they so important?
You may have heard omega-3s (and also omega-6s) also being called essential fatty acids. This is because although our bodies are pretty clever at making some fats, we are unable to produce omega-3s and -6s, making them ‘essential’ to get from our food.
Why are they good for us?
When it comes to health, it’s important to remember that not all omega-3s are created equal. ALA is a type of short chain omega-3 and found in plant based foods such as legumes, walnuts and canola oil. While these are good for our health, it is the long chain omega-3s, particularly the more common EPA and DHA varieties found in fish oils that show the best health benefit, and help a healthy heart
DHA & EPA are two especially important omega 3 fats known to have numerous benefits on our heart. And we all want a strong healthy heart - the alternative is not great!
They help to raise our good cholesterol levels (we want more of the good, and less of the bad cholesterol), and keep our blood vessels in good shape which helps our blood pressure also.
DHA and EPA are not common in the foods we generally eat, but the good news is, they are abundant in fish - especially oily fish like tuna and salmon. For this reason the Heart Foundation recommends we should all enjoy fish 2-3 times every week for a healthy heart.
Eating fish is the easiest way to get long chain omega-3s. To keep us healthy we need a minimum of 90mg for women and 160mg for men, every day. More recently the Ministry of Health set a Suggested Daily Target which is a level that will help reduce the risk of chronic disease. This is 430mg for women and 610mg for men.
The general recommendation is to eat fish or seafood a few times a week, however oily fish contains a much higher amount of long-chain omega-3s than other fish so it’s important to have a variety.
Sealord fish products are an easy tasty way to get omega 3s into your meals. And while most of our products contain useful amounts of omega 3 fats our Sealord Tuna and Salmon Pockets’ are particularly good sources.
Omega 3 DHA & EPA help a healthy heart in diets containing 500mg of EPA & DHA per day. EPA's fancy long name is Eicosapentanoic Acid and DHA is Docosahexanoic Acid.
|Product (Serving Size)||Long chain omega-3 (EPA and DHA) per serve||Daily dose (approximately)|
|Frozen Salmon Fillets (130g)||676mg||1 ½ days' worth for women
1 day worth for men
|Frozen Salmon Pieces (100g)||431mg||1 ¼ days’ worth for women
¾ day worth for men
|Tinned Red Salmon (85g drained)||1403mg||3 ½ days’ worth for women
2 ½ days’ worth for men
|Chunky style tuna in oil (100g drained)||336mg||¾ day worth for women
½ day worth for men
|Hoki frozen natural (106g)||265mg||⅔ day worth for women
Under ½ day worth for men