By Samara Felesky-Hunt
Despite its many health benefits, Canadians are still reticent when it comes to eating fish.

The average adult in Canada consumes just one serving of fish every seven to 10 days, despite Canada's Food Guide recommendations to include two servings of fish each week. Research shows that omega-3 DHA (docosahexaenoic acid), an essential fatty acid found in fish, has a positive effect on heart health and plays an important role in the normal development and function of the brain.

Omega-3 DHA and EPA (eicosapentaenoic acid) also play a vital role in lowering cholesterol, reducing risk of cancer and eye diseases, acting as an anti- inflammatory and helping prevent depression and memory loss.

Although Health Canada has yet to set official guidelines for daily intakes of omega-3s, the American Dietetic Association and Dietitians of Canada recently released a joint position paper outlining a recommended intake.

They concluded, for overall health, adults should consume 500 milligrams of long-chain omega-3 fatty acids, namely DHA and EPA, each day. For children, the recommendations are 70 milligrams of DHA and EPA daily for kids over three years of age and 29 milligrams for children two to three years old.

Wild sockeye salmon is a rich and delicious source of omega-3, but many restaurants in British Columbia are pulling it off their menus. Unfortunately, this may be one of the worst years for sockeye salmon as the numbers are very low and fishing will likely be curtailed. In some areas, the runs of salmon are about half the historical average.

Wild spring, chum and pink salmon are regarded as more sustainable choices, but even these species are reported under threat. Currently, wild Pacific salmon in general is flagged by environmental advisory groups as "yellow" or having "some concerns."

Given the precarious situation of wild salmon stocks, farmed salmon can be a great choice for omega-3s, even though health reports in the past raised concerns about the high levels of toxins.

However, the most recent Market Basket Study from the Food and Drug Administration, an agency within the U.S. Public Health Services, shows the absolute amount of organic pollutants such as PCBs in farmed salmon is comparable to other sources of protein including poultry, beef, eggs, butter and pork.

Health Canada, the FDA and World Health Organization all agree that both farm- raised and wild salmon contain similar trace levels of PCBs and are well within current safety guidelines.

Recently, nutrition studies have further confirmed farmed Atlantic salmon is a leading source of omega-3s and is very low in contaminants. Farmed Atlantic salmon is a smart, safe and simple way to add DHAs into your diet, especially this summer.

On another positive note, the salmon farming industry has made huge strides to enhance operation and environmental practices while honouring the West and East Coast traditions of locally owned and operated businesses.

Salmon farmers have partnered with leading organizations to support the wild salmon conservation effort and are committed to helping understand and address the primary threats to wild salmon populations including acid rain, warming of waters and survival at sea.

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Comparing DHA and EPA levels (in milligrams)
- 3,650, Atlantic salmon, farmed (6 oz cooked)
- 3,000, wild salmon (6 oz cooked)
- 1,960, rainbow trout, farmed (6 oz cooked)
- 840, sardines, drained (3 oz)
- 680, fish sticks (6)
- 300, Omega 3 eggs (2)

Farmed Atlantic salmon is a good source of many vitamins such as vitamin A, B and D. It also contains minerals such as iodine, iron, zinc and phosphorus.

Source: BC Salmon Farmers Association