WHILE FISH has long been viewed as "brain food," it is only in recent years that scientists have truly begun to understand the importance of the "good fats" in fish.
Fish-oil fats are important in reducing the risks of diseases such as certain forms of cancer, diabetes, arthritis, heart disease as well as autoimmune diseases like lupus.
Fish, and in particular dark fatty fish such as salmon, are the principal source of omega-3 fatty acids, key nutrients for healthy hearts and eyes, and essential building blocks for the neurological system of fetuses.
The crucial omega-3s are called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA): Portions of our brains and eyes are made of DHA. Both DHA and EPA are essential to keep our heart beating well and to keep cells healthy.
Research shows that eating an adequate amount of omega-3s can reduce the risk of sudden heart attack by about 70 per cent and lower a person's risk of heart disease by 32 per cent. Eating as little as one gram of trans fats daily, on the other hand, can increase the risk of heart disease by 20 per cent.
New research is also showing that the amount of omega-3s in the blood is a much better indicator of heart-disease risk than cholesterol.
As knowledge about omega-3s increases, recommendations are becoming more precise. The American Heart Association recommends that adults consume a minimum of 650 milligrams of EPA/DHA combined daily, and that people who have cardiovascular disease get at least 900 milligrams.
Health Canada recommends that 0.5 per cent of total daily calories be consumed in the form of omega-3 fats. For a person consuming 2,500 calories daily, that works out to 12.5 calories, or 1.4 grams.
Sources: www.globeandmail.com, American Heart Association
