Omega-3 fatty acids have been shown to be beneficial for cardiovascular health, brain development and other inflammatory-based diseases. Omega-3 fatty acids are considered essential, and two servings of seafood per week is recommended by the American Heart Association. Several commonly consumed types of seafood are high in omega-3 fatty acids, but lobster is not one of them. Lobster contains the essential fat, but in smaller quantities.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that can be plant-derived or marine-derived and include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids play a role in brain function and normal growth and development. They have anti-inflammatory effects and may lower the risk of some chronic diseases. According to the American Heart Association, 3 grams of marine omega-3 fatty acid per day are generally regarded as safe in the diet.
Omega-3 Fatty Acids in Foods
All fish contain EPA and DHA, but in varying amounts depending upon the species and how they were farmed. Sardines, salmon, herring, mackerel, albacore tuna and halibut are the richest in DHA and EPA. Plant-derived omega-3 fatty acids are not synthesized by humans and can be found in flaxseeds, canola oil, soybeans and walnuts. To a very small and variable extent, plant-derived omega-3 fatty acids are converted to DHA. Omega-3 fatty acids are considered an essential fatty acid and must be taken in through the diet.
Lobster
Lobster is a shellfish in the crustacean family and is very low in fat and calories. It is a good source of protein, vitamin B-12 and zinc, but it is not high in omega-3 fatty acids. The American Heart Association Statement on Fish Consumption, Fish Oil, Omega-3 Fatty acids, and Cardiovascular Disease states that lobster has 0.07 to 0.41 g of EPA and DHA per 3-ounce serving. It would require eating between 7.5 and 42.5 ounces of lobster to obtain one gram of EPA and DHA.
Omega-3 Fatty Acids and Heart Health
Several studies have shown a reduction in sudden cardiac death associated with intake of omega-3 fatty acids, and they may have a protective effect on the heart muscle itself. Omega-3 fatty acids decrease platelet aggregation, though there is little evidence showing that less than 3 grams per day will cause harmful bleeding. The American Heart Association states that omega-3 fatty acids from fish oils can play a therapeutic role in the treatment of high triglycerides. The AHA recommends eating two servings of fish, preferably fatty, per week.
The 2010 dietary guidelines issued by the U.S. Department of Agriculture state that consumption of 8 ounces of seafood per week may reduce the risk of cardiac death. Eight ounces of seafood would provide an average of 250 milligrams of EPA and DHA per day. The guidelines also say that salmon, anchovies, herring, sardines, Pacific oysters, trout and Atlantic and Pacific mackerel are high in EPA and DHA.
Concerns About Toxins
There is some concern over the content of common toxins in fish such as mercury and polychlorinated biphenyls, but the Mayo Clinic states that the health benefits of seafood consumption greatly outweigh the risk of contaminants in fish.
References
- University of Maryland Medical Center; Omega-3 fatty acids; June 2009
- “Circulation”; AHA Scientific Statement – Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease; Kris-Etherton PM, et al.; 2002
- DHA/EPA Omega-3 Institute; Conversion Efficiency of ALA to DHA in Humans
- American Heart Association; Fish and Omega-3 Fatty Acids
- US Department of Agriculture; Dietary Guidelines for Americans, 2010
- Mayo Clinic; Omega-3 in fish: How eating fish helps your heart; December 2010
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