What are omega-3 fatty acids?

Some research has shown that women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. In addition, the risk of dying from breast cancer may be significantly less for those who eat large quantities of omega-3 from fish, particularly when fish is substituted for meat. Although a lot of research is still needed to understand the effect that omega-3 fatty acids may have on the prevention or treatment of breast cancer, omega-3 fatty acids in combination with other nutrients found in food (such as vitamin C, vitamin E, beta-carotene, selenium, and coenzyme Q10) have many other benefits for our health. Since our bodies cannot make omega-3 fatty acids, we must get them from the food we eat.

The omega-3 fatty acids include:

• alpha-linolenic acid (ALA)
• eicosapentaenoic acid (EPA)
• docosahexaenoic acid (DHA)

Following are some healthy and practical suggestions for how to increase your intake of omega-3 in your diet.

• Have grilled or steamed fish with vegetables for dinner
• Try fish in a stir-fry, casserole, or curry with plenty of vegetables
• Have canned fish in a salad or on a sandwich with salad
• Have a seafood marinara and pasta rather than meat
• Make fish cakes with canned salmon or tuna and serve as a burger with salad
• Make a homemade seafood pizza on wholemeal Lebanese bread and use low-fat cheese
• Use canola oil and in cooking and canola margarine on bread
• Buy soy and linseed bread or add linseeds if baking bread or muffins at home
• Sprinkle linseeds over breakfast cereal
• Use beans such as soybeans or kidney beans in stews, casseroles and soups
• Make dips such as hummus with beans and sesame seed paste (tahini)
• Eat a small handful of omega-3 rich nuts such as walnuts as a snack
• Try baking apples or pears that have been stuffed with walnuts and sultanas
• Include green leafy vegetables such as broccoli, cabbage and spinach in mixed dishes like curries and stir fries
• Include dark green leafy vegetables such as baby spinach in a salad or make a spinach lasagna

In addition to the dietary sources described, omega-3 is available in the form of fish oil capsules. Always seek the advice of your treating doctor or dietitian before taking supplements during your treatment as they may increase the risk of bleeding.

However, when your treatment is over omega-3 supplements may offer some benefits if you are unable to meet your requirements from diet alone.

If you do take omega-3 supplements, be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium. Dosing for fish oil supplements should be based on the amount of EPA and DHA in the product, not on the total amount of fish oil. Supplements vary in the amounts and ratios of EPA and DHA. A common amount of omega-3 fatty acids in fish oil capsules is 0.18 grams (180 mg) of EPA and 0.12 grams (120 mg) of DHA.

If you take omega-3 supplements be sure to do so under the guidance or your doctor or dietitian as supplement have the potential to interact with several medications.

• more is not better. Research suggests that 2 to 3 grams of omega-3 per day is adequate and will provide benefit.
• if you take anticoagulant medications or aspirin, as omega-3 fatty acid supplements may increase the risk of excessive bleeding
• if you have elevated cholesterol levels, as omega-3 fatty acid supplements may continue to increase your cholesterol levels
• if you are pregnant or breastfeeding (Women should talk to their physicians before taking omega-3 supplements or any dietary supplements.)

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