To answer these questions and more we got in touch with Dr. Sukhinder Cheema, Professor, Department of Biochemistry, at Memorial University and omega-3 fatty acid expert.

Why should I care about getting enough omega-3s and omega-6s in my diet?

Cheema: “Omega-3 and omega-6 fatty acids are essential fatty acids, meaning our body cannot make them, so we must consume them in our diet. Omega-3s and omega-6s are essential because they are required for proper growth and development, and to maintain normal functions of the body. They are very important for several functions such as brain and eye development, conception and delivery of a baby, blood clotting and/or blood thinning, blood pressure maintenance, inflammation, and several other functions in our body.”

“The two essential fatty acids are linoleic acid (LA), an omega-6 polyunsaturated fatty acid, and alpha-linolenic acid (ALA), an omega-3 polyunsaturated fatty acid. Now, to complicate things further, when you eat ALA, the type found in plant sources, it gets converted into EPA and DHA (also known as eicosapentaenoic acid and docosahexaenoic acid). EPA and DHA are the major omega-3 fatty acids that are responsible for several health benefits. So, it is often best to go straight to the source and consume EPA and DHA found in fish and marine sources. Although ALA has its own health benefits, there is very little conversion of ALA to DHA and EPA in the body.”

What’s the difference between omega-3 and omega-6? 

Cheema: “The difference between omega-3s and omega-6s is all in their chemical structure. Without getting too caught up in the specifics, this structural difference causes the fatty acids to act differently and support different biological functions in the body.”

How much omega-3 and omega-6 should I be eating? Should I be getting more of one over the other?

Cheema: “The human diet during the Hunter-gatherer time was high in omega-3s, but today’s modern diet is high in omega-6s. The balance between omega-3 and omega-6 is very important. It is suggested that we should be eating 1 gram of omega-3 for every 5 – 10 grams of omega-6. But, here is the problem: most of the foods consumed in a typical North American diet are generally high in omega-6s. So, instead, we are typically consuming 25 – 40 grams of omega-6 for every 1 gram of omega-3, practically tripling the suggested amount of omega-6.”

“So, most of the population is getting enough omega-6s, while the intake of omega-3s is low to deficient. If you want more information, the International Society for the Study of Fatty Acids and Lipids gives a detailed list on the recommendations for omega-3s from various countries and for various age groups and stages of life. It is generally recommended to eat two servings of fatty fish per week to meet the recommendations for omega-3s.”

How do I reduce my omega-6 to omega-3 ratio? What makes omega-3 so special? 

Cheema: “Omega-3s are special because these are essential for proper growth and development, brain and eye development, and several other functions in the body. A typical North American diet is high in omega-6s and low in omega-3s. Because of this, an effort has to be made to include omega-3s in our diet.”

“Some of the rich sources of omega-6s are sunflower oil, safflower oil, corn oil, canola oil and soybean oil –  but canola oil and soybean oil also contain a decent amount of omega-3s. On the other hand, rich sources of plant based omega-3s (ALA) include flax seeds, chia seeds, hemp seeds and walnuts – but these foods are generally not a part of a typical diet. Omega-3 enriched eggs are also an excellent source of these fatty acids. Oily fish such as salmon, herring and mackerel are rich sources of omega-3s such as EPA and DHA. It is important to make an effort to reduce your consumption of foods rich in omega-6 fatty acids and to include foods containing omega-3 fatty acids as a healthy choice.”   

Omega-3 and omega-6 are fatty acids that need to be consumed through our diet. Typical North American diets are high in omega-6, but low in omega-3. Because omega-3 are essential for functions in the body, consider adding more foods high in omega-3, such as flax seed, chia seeds and oily fish.

The post Keep Omega-6 and Omega-3 in Balance appeared first on Best Food Facts.

Is genetically engineered salmon safe to eat?

Wager: “Yes, it is. Extensive testing over almost two decades has clearly demonstrated GE (genetically engineered) salmon has the same nutritional profile as non-GE-salmon of the same species.  The FDA in the United States and Health Canada have both stated GE salmon is as safe as non-GE salmon.”

Does it taste the same as other salmon?

Wager: “GE salmon has the same flavour, texture and nutritional aspects as the non-GE Atlantic salmon.  Each species of salmon tastes a little different owing to fat content, diet of the species etc.  Most consumers enjoy the flavour of all the species of salmon (five Pacific species and Atlantic salmon).”

Dr. Alison Van Eenennaam, Cooperative Extension Specialist, Animal Genomics and Biotechnology at the University of California-Davis, explained in this Best Food Facts article how the fish was developed.

Dr. Van Eenennaam: “Over a quarter of a century ago, a construct that contains a snippet of DNA encoding a growth hormone from the king salmon, connected to DNA regulatory sequences from the ocean pout, was added to the eggs of an Atlantic salmon spawn. A fast-growing fish was selected out of that spawn and was shown to be carrying the construct in its DNA. Since that time, the construct has been stably transmitted through normal inheritance over many generations, in the same way that I passed on my blue eyes to my kids.”

Are there any benefits to the genetically engineered salmon?

Wager: “There are significant benefits to this salmon.  Because this salmon grows at twice the rate as non-GE Atlantic salmon, it will consume far less feed to obtain market weight.  Salmon feed has small finfish (anchovies and related fish) as a major component.  It is clear wild fisheries for small finfish are being overharvested.  Therefore, increasing the feed-to-meat conversion rate could help reduce the stress on wild finfish stocks.”

In addition, Wager noted that demand for salmon continues to rise and the new salmon can reduce the harvesting of wild salmon to ensure the continued survival of wild species.

“We cannot protect the wild salmon by eating wild salmon,” he said.

The AquaBounty salmon is farm raised. Can it still be a healthy food if it is farmed, instead of wild caught?

Wager: “Farmed fish is not only safe to eat, salmon is recommended to be a regular part of a healthy diet. Trace amounts of PCB’s and mercury (far below allowable limits) found in wild and farmed salmon are of zero health concern while the levels of heart-healthy omega 3 fatty acids are high in all salmon and highest in farmed Atlantic salmon. Salmon should be a regular part of the diet of pregnant women as the omega 3 fatty acids are essential for fetal neural development. The only significant difference between farmed fish and wild fish is the fat and protein content. Farmed salmon have a slightly higher fat content (which why they contain more omega 3 fatty acid) while wild salmon have a slightly higher protein content.”

Only significant difference between farmed fish and wild fish is protein and fat content.
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What measurements are put in place to prevent the salmon from cross-breeding with native species?

Wager: GE salmon are triploid (three sets of chromosomes compared to the normal two sets ).  Triploid organisms are sterile, meaning they cannot reproduce.  Other common triploid foods include bananas and seedless watermelons.  This added safeguard means that in the very unlikely event of a GE salmon escaping to the wild, it would not be able to breed with wild Atlantic salmon or any other species of salmon.

The salmon will not be labeled as genetically modified. Why?

Wager: “In Canada, we do not label food based on the breeding method used to create the food/crop.  Therefore there is no specific label to identify the GE salmon as being a product of genetic engineering.  Some feel this hides important facts from the consumer. In Canada we label food for nutritional content and potential allergen content.  Neither of these are different for GE salmon and therefore there is no unique label required for this food product.”

He also noted that although the AquaBounty salmon is the first genetically engineered animal food product on the market, Canadians have been consuming foods derived from GE crops for over 20 years.

Wager: “There has never been a documented case of harm from consuming food derived from GE crops.  The first GE crops dealt mainly with traits important to the farmer: herbicide tolerance for weed control and insect resistance to reduce insecticide use and yield loss.  GE crops allowed farmers to produce more food on the same land with less environmental impact.”

What might this mean for other genetically engineered foods to be introduced?

Wager: “With each year the public is learning more about how GE crops and derived foods are contributing to safe affordable food for Canadians.  As the public becomes more familiar with these food products the market will increase the offerings.  There are a great many wonderful traits with environmental, economic and health benefits that are working their way through the regulatory system.

“Today we are seeing a new set of GE crops with consumer-oriented traits coming on the market.  Better flavour, enhanced nutritional content, bruise resistance, will soon increase the variety of GE crops in the marketplace.  In the more distant future GE products like artificial meat, hypoallergenic peanuts, gluten-free wheat etc., may enjoy significant market share.”

Genetically modified salmon are now on the market in Canada. The animals grow more quickly, using less feed so they are a sustainable option. The salmon is safe to eat and offers the nutritional benefits of omega 3 fatty acids. This is the first genetically modified animal food product and may be the first of many that will provide benefits for consumers.

The post Genetically Engineered Salmon On the Market appeared first on Best Food Facts.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fat. There are three main types of omega-3 fatty acids: EPA, DHA and ALA.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found mainly in fish and are sometimes called marine omega-3s. Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in most Western diets, and is found in vegetable oils and nuts (especially walnuts), flax seeds and flaxseed oil, leafy vegetables and some animal fat, especially grass-fed animals. The human body generally uses ALA for energy, and conversion into EPA and DHA is very limited. While the human body can make most of the types of fats it needs from other fats or raw materials, this isn’t the case for omega-3 fatty acids. Omega-3 fatty acids are essential fats because the body can’t make them and we must get them from food.

What are the health benefits of including omega-3 fatty acids in a balanced diet?

Omega-3 fatty acids are an important part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema and rheumatoid arthritis, and may play protective roles in cancer and other conditions.

What foods are omega-3 fatty acids found in?

Fatty fishes like salmon, albacore tuna (both fresh and canned), sardines, lake trout and mackerel, walnuts, soybeans, chia seeds, seaweed and all vegetable oils.

Start incorporating more omega-3 fatty acids into your diet with these tasty recipes:

Sweet Glazed Salmon with Peach Salsa, The Cookie Rookie

Lemony Smoked Trout Dip, Bon Appetit

Berry Chia Overnight Oats, Pinch of Yum

Cilantro-Lime Sardine Salad in Avocado Halves, The Kitchn

Sour Cream and Onion Tuna Noodle Casserole, The Pioneer Woman

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