Why should I eat omegas from fish?

Most people know that fish are “good for you” because of omega-3 fatty acids. But what exactly are omegas, why are they important, and is there really a difference between getting them from fish versus pills?

Omega-3s are essential fats your body can’t make on its own. They help power your cells and keep your heart, lungs, and immune system working the way they should.

What are omega-3s?

Omega-3s are a family of healthy fats that your body can’t make on its own. You need to get them from food. The most important ones for human health are:

• EPA (eicosapentaenoic acid) – helps reduce inflammation and supports heart health
• DHA (docosahexaenoic acid) – essential for brain and eye function
• ALA (alpha-linolenic acid) – found in plants like flax, chia, and walnuts, but only a small portion converts into EPA and DHA

That’s why eating fish (rich in EPA and DHA — is the most reliable way to get the omegas your body uses directly.

How much do you need?

There isn’t a perfect consensus on the exact amount, but Health Canada recommends at least two servings of oily fish per week. A serving is usually 100–150 g cooked fish.. only about half of a typical Springhills trout fillet.

If you already have high cholesterol, high triglycerides, or other cardiovascular risk factors, your doctor may suggest higher intakes or even prescription omega-3s. For most people, though, simply keeping fish in your weekly meal rotation is the easiest way to stay on track.

Working with the University of Guelph, we found that an average serving of Springhills rainbow trout, coho salmon, or Arctic char contains about 1.4 g of omega-3s. That’s the equivalent of four to five soft-gel capsules.. all packed into a single delicious fillet.

Pills aren’t the best omega solution

Omega-3 pills can provide benefits, but research consistently shows better long-term outcomes when the nutrients come directly from fish. People who regularly eat fish have lower rates of heart attack and stroke, while several large randomized trials have found that standard fish oil supplements don’t prevent heart disease or stop heart attacks.

“Many people believe that fish oil supplements are somehow beneficial for their heart. Unfortunately, research does not back that up,” says cardiologist Dr. Ann Marie Navar.

“Research shows that people who eat more fish have lower rates of heart attack and stroke,” however she shared that “Multiple randomized trials have compared fish oil supplements with placebo to look for cardiovascular benefit – and found nothing.”

Whole food beats pills almost every time.

Why the source matters

Not all omega-3s are the same, and where you get them matters. Whole fish naturally provide EPA and DHA in a form your body absorbs easily. They also deliver bonus nutrients like selenium and vitamin D. Supplements, on the other hand, can vary in quality, and sometimes contain less EPA and DHA than the label suggests.

Eating fish also encourages healthier habits overall. Choosing trout for dinner often means lighter fats on the plate and more vegetables and whole grains on the side.

When your fish is responsibly farmed, you are also supporting sustainability. At Springhills, our carefully designed diets keep omega-3 levels high without depleting wild fish stocks. Our practices protect the environment while producing clean, healthy fish!