Most Canadians are deficient in omega 3 essential fatty acids. This is especially common among vegetarians, and can be attributed to 2 factors:

• not consuming enough cold water fish (which is high in omega 3 essential fatty acids)
• eating diets too high in vegetable oils (canola, sunflower, corn, safflower, etc.), nuts, seeds, and whole grains (which are all high in omega 6 essential fatty acids)

For health promotion and disease prevention, the ideal ratio of omega 3 : omega 6 essential fatty acids is 2 : 1. We are routinely eating foods that constitute a 20-50 : 1 ratio. This contributes to inflammation, increases our chances of getting sick, raises blood pressure, and increases water retention.

A good source of omega 3 oil is fish oil that has been cold pressed and independently tested (read the label.) In the wintertime, opt for cod liver oil, which contains high amounts of vitamins A and D. Fish oils are extremely susceptible to damage from heat, light, and oxidation. Store in a cool, dry place, and never heat before consuming. If you dislike the taste, they are conveniently found in capsule form. Although it is usually better to obtain our nutrients from whole foods, fish is an exception. Ocean fish are very high in mercury and PCBs, and farmed fish is additionally pumped full of antibiotics.

Some health practitioners advocate flax seeds, hemp seeds, and walnuts as a good source of omega 3 fatty acids. The problem lies in the fact that these contain ALA (alpha linolenic acid) which is not easily converted to the healthy forms of omega 3 essential fatty acids: DHA (docosahexanoic acid) and EPA (eicosapentanoic acid.) ALA is not bioavailable and thus not readily used by the cells of the body. Furthermore, if you are suffering from a chronic or degenerative disease, the ability of your body to convert ALA to DHA and EPA is impaired.

Omega 3 essential fatty acids are found in all cells of your body, especially the brain, eyes, and testes/ovaries. Some of the benefits of consuming DHA and EPA are:

• decreases blood cholesterol and triglyceride levels
• decreases blood pressure
• decreases platelet aggregation (blood clots)
• increases circulation
• enhances brain and nerve development
• enhances memory
• decreases inflammation
• increases immune function

These healthy fats have been shown to improve health conditions such as:

• arthritis
• depression
• cardiovascular disease
• eczema
• asthma
• frequent colds
• depression
• poor concentration
• ADHD
• infertility