Washington, DC - The September issue of the Journal of the American Dietetic Association (JADA) adds dietitians' voices to the growing number of health experts who emphasize the importance of eating omega-3s. Fish and seafood like salmon, tuna, trout, and oysters are the richest dietary source of the most important forms of omega-3s, called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The American Dietetic Association (ADA) and Dietitians of Canada (DC) recommend 500 mg of omega-3s from fish per day — which equals at least two servings (or 12 ounces) of seafood per week.
The JADA statement reminds clinicians and the public at-large that the human body cannot make omega-3 fats, so they must come from what you eat. Eating foods rich in EPA and DHA omega-3s can reduce heart attacks, the leading cause of death, as well as reduce the risk of stroke, breast and colorectal cancer, vision problems, and dementia. In addition, EPA and DHA omega-3s play a role in the development of unborn babies' brains. Pregnant women can benefit their babies by eating fish — the omega-3s in seafood transfer across the placenta and through breast milk.
What are some of the best ways to delve into 12 weekly ounces of seafood? The National Fisheries Institute advises consumers to think about a combination of seafood favorites to meet their dietary requirements such as the following:
Six large shrimp (3 ounces)
plus
Tuna sandwich made with half of a six-ounce can or pouch (3 ounces)
plus
Fish filet the size of your palm like salmon, tilapia, pollock, or catfish (3 ounces)
plus
Six large scallops (3 ounces)
