November 2004

Why Omega-3 Fatty Acids?

Fat is an essential part of our diet. It comes in various forms and has different effects on our bodies. There are some fats that we want to include in our food plan while there are others which we should limit in order to maximize our health. Omega-3 fatty acids fall within the group of fats that we should incorporate into our food plans on a regular basis.

Omega-3 fatty acids are unsaturated fats. Like any unsaturated fat they will lower cholesterol, but their effect on the body goes way beyond that. Omega-3s have been shown to decrease blood clotting (which can reduce the incidence of stroke), increase immunity (protect us against heart disease, arthritis, cancer, and a host of other chronic diseases), and aid in brain function. Omega-3s are essential to good health.

Unfortunately, many of us do not consume enough omega-3 fats on a daily basis. We consume a lot of omega-6 fats (found in corn, sunflower, and soybean oils). These are not bad, but we should have a balance of both kinds. It is in the best interest of our families and ourselves to even out our consumption of omega-3 and omega-6 fats.

Omega-3 fatty acids are important throughout our lives, and childhood is the time to instill good eating habits. By exposing our children to foods that contain these good fats, they will be more likely to incorporate them into their diets later in life.

Where do we find omega-3 fats? They are found in fatty fish such as salmon, bluefish, mackerel, albacore tuna, and trout, as well as in walnuts and flaxseed. Now, you may ask, “How am I to get my child to eat these foods?” Good question. Many children do not like the strong taste of these fish, and walnuts can be a choking hazard to young children. One way to introduce omega-3s into your child’s diet is to grind walnuts and put them in spaghetti sauce or pancakes. You can also make muffins using ground flaxseed or add crushed flaxseed to your child’s cereal. (Flaxseed needs to be ground or we can not get its nutritional benefits.) Some eggs also contain omega-3s. The amount of omega-3 in an egg depends on the grain that the chicken is fed. This will usually be listed on the label.

No one food is magical. But by exposing our children to different foods, they will be able to benefit from what each one has to offer. And the benefits of omega-3-rich foods are great.