Is the Amount of Omega-3 in Canola Oil Beneficial?

Besides consuming a diet of whole grains, vegetables, and lean proteins, good fats are essential in a healthy diet. Omega-3 fatty acids are considered good fats and should be incorporated into your nutritional regime. Certain foods and oils, including canola oil, contain beneficial amounts of omega-3.

What is Omega-3?

• Omega-3 is a good fat found in fatty fish like salmon, tuna and halibut, and in some nut and plant oils. According to Tufts University's School of Medicine, 7 to 11 grams of omega-3 fatty acids per week are necessary for your healthy diet. Your body does not produce these essential fatty acids and must be obtained through food or supplements.

What is Canola Oil?

• Canola oil is made from the seeds of the yellow-flowered rapeseed plant and a member of the mustard or cabbage family. The seeds produced by the plant are pressed to produce this oil. Low amounts of monosaturated fats and a healthy amount of essential polyunsaturated fats are reasons this vegetable oil is commonly used for healthy cooking.

Benefits

• The American Heart Association reports that a diet high in omega-3 fatty acids is helpful in warding off cardiovascular disease. One tablespoon of canola oil contains 1.3 grams of omega-3 fatty acids. Use this oil as a healthy alternative to other vegetable oils when cooking. According to the University of Maryland Medical Center, omega-3 fatty acids also aid in cognitive brain function.