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Marine omega-3s

Fish, seafood, seaweed and seals are all foods packed with essential elements for our health.

They contain, for example, omega-3 fatty acids. And not just any kind…

Of the 11 types of omega-3 acids, two are found exclusively in marine products: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The former has anti-inflammatory properties and improves emotional balance. The latter contributes to brain development and is also good for the heart and eyes.

Because the body does not produce these elements, eating marine products, including seaweed, helps avoid omega-3 deficiency. In fact, it is recommended to incorporate them into your menu once or twice a week to enjoy their health benefits.

Omega-3 index (2012-2013)

Horizontal scale representing the omega-3 index. Below 4%: indication of high risk of coronary heart disease; above 8%: indication of low risk of coronary heart disease. The average for the Canadian population is 4.5%.
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In 2012–2013, the Canadian population aged between 20 and 79 years had an average omega-3 index of 4.5%. This represents the ratio of EPA and DHA to total fatty acids in the blood.
Source: Statistics Canada, 2015

Foods good for body and mind

Eating rhymes with pleasure, not only for our taste buds, but also for our entire body.

Omega-3 acids are not the only benefits of marine products. They also contain a significant amount of vitamin B12, essential for the proper functioning of our brain and nervous system

An alternative for vegans

Vitamin B12 is usually found in animal products. Cereals, fruits and vegetables contain little or no B12. Seaweed, however, contains significant quantities. This is good news for vegans, who can use these products to avoid vitamin B12 deficiency.

Still not convinced?

The list of benefits of marine products does not end here. There are plenty more under the fins.

Omega-3

Omega-3 fatty acids are good for the heart and brain. They protect them by preventing inflammation and help the brain to develop.

These nutrients are particularly abundant in Greenland halibut and Atlantic bluefin tuna.

Vitamin D

Vitamin D strengthens our bones and helps form our teeth.

This vitamin is naturally produced by our bodies when exposed to sunlight, but it is also very abundant in Atlantic halibut, herring and mackerel.

Iron

Iron is an essential mineral for the health of our blood.

It must be consumed on a daily basis. So, to vary the pleasures, you will find it in large quantities in several marine products, such as seals, soft-shell clams, oysters, rock crabs and mussels.

Vitamin A

Essential for eyesight and the immune system, vitamin A helps prevent cell aging.

This vitamin can be found in interesting quantities in a number of marine products, such as eel and sturgeon.

Equivalence and difference

Certain marine products, such as seaweed and seal meat, should be given a regular place in our diets.

These products can be a good alternative to other products and add variety to our menu.

Algae

Naturally rich in fibre and minerals, seaweeds are a great asset for our health. Not only do they reduce blood pressure, but they also have beneficial effects on the brain, intestinal microbiota and even the prevention of cardiometabolic diseases, such as diabetes, obesity and heart attacks.

Diagram showing the nutrient equivalents between seaweed and other foods. For a detailed description, see the detailed alternative text below this image.
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Eating one serving of dried seaweed provides the body with the equivalent of several other foods.
Source: Centre de référence en agriculture et agroalimentaire du Québec – INAF – Université Laval, 2023.

Detailed alternative text

Diagram showing nutritional equivalence between seaweed and other foods.

In the centre, an illustration of sugar kelp and dulse.

One dried cup of these seaweeds is equivalent:

  • to the potassium provided by 2 to 4 cups of boiled beets;
  • to the fibre provided by 1/2 cup of unpeeled pears;
  • to the carbohydrates from 1/3 to 1/2 cup of raw carrots;
  • to the calcium from 1/4 to 1/2 cup of dry-roasted soy;
  • to the iron from 1/2 cup of canned white beans;
  • to the magnesium from 1/4 to 1/2 cup of boiled spinach;
  • and finally to the protein from 1/8 cup of boiled edamame.

Seals

By adding seal meat to your menu, you are providing your body with numerous nutrients: protein, iron, zinc, magnesium and vitamin B12.

When compared to chicken, pork or beef, for example, seal meat boasts a number of significant nutritional advantages.

Illustration d'une balance. Sur le plateau le plus bas se trouve une poule avec la mention 78,4 mg au dessus de lui. Sur le plateau le plus haut se trouve un phoque avec la mention 591 mg au dessus de lui. En dessous de la balance, le mot Calcium apparait.
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Chicken meat contains more calcium than beef and pork; yet seal meat far surpasses it.
Source: Canadian Seal Products
Illustration of a scale showing lipid content. On the lowest pan is a seal marked 1.2 g. On the highest platter is a pig, marked 7.2 g.
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Seal meat contains almost no fat. It is an excellent alternative to other meats such as pork and is a natural source of protein.
Source: Canadian Seal Products
Illustration of a scale showing iron content. On the lowest pan is beef marked 1.9 mg. On the highest pan is a seal marked 64 mg.
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Seal meat is highly nutritious, with an exceptional iron content relative to other meats such as beef, ideal for women’s health.
Source: Canadian Seal Products

No “yes, but”

When it comes to marine products, one of the main obstacles to their consumption is concern about heavy metals such as mercury.

No need to worry in Quebec!

All marine products found in grocery stores and fish markets, including seal meat, are tested and meet Canadian health and food safety standards.

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Why eat products from the sea? Can they replace other foods in terms of nutrients? Are they really good for our health?
Six professionals put the spotlight on algae and seal products, and explain why we should add them to our diet…

Information

Video length: 5 minutes and 46 seconds

Location and shooting date Gaspé peninsula, 2022 and Magdalen Islands and Quebec, 2023

Excerpts from interviews conducted by: Jean-Sébastien Laliberté and Maylis Persoons, Exploramer museologists

Videographer and editor: Guillaume Lévesque, Les productions de la Morue Salée

Underwater videos: Jean-Christophe Lemay

Interviewees:

  • Véronique Provencher, Institute of Nutrition and Functional Foods (INAF)
  • Réjean Vigneau, Côte à Côte butcher shop
  • Gil Thériault, Intra-Quebec Sealers Association (IQSA)
  • Lucie Beaulieu, Laval University
  • Éric Tamigneaux, École des pêches et de l’aquaculture du Québec (ÉPAQ)
  • Antoine Nicolas, Un océan de saveurs

Credit: Exploramer, 2024

Transcription

[Background music, shot of a building seen from the outside, then of the external sign of the Institute of Nutrition and Functional Foods (INAF) at Université Laval.]

Véronique Provencher: Here in Quebec, there really are a number of standards in terms of food production and processing.

[Shot of Véronique Provencher, music stops.]

So, already, in terms of positive perception, we feel safe, if you will. Because our standards mean that regulations, labelling of ingredients, for example, are compulsory on the various products we buy.

[View of a label of cooked smoked seal, then camera tilts down on the meat contained in the packaging, music resumes.]

So, it makes the consumer feel safe, I think.

[Successive plans for seal products.]

Still, you know, nutritional value is an important aspect to bear in mind when making healthier choices.

[Shot of Réjean Vigneau cutting up meat and passing a piece to a man.]

Réjean Vigneau: If you have a piece of meat, that you need to eat, because you think your iron levels are too low, or because you think you don’t have enough protein.

[Shot of Réjean talking.]

And you want answers to all of your questions. Well, it’s seal meat. It provides all you’re looking for. And I’m not the one who says it, it’s the professionals who tell us.

[Shot of Gil Thériault, seated outdoors.]

Gil Thériault: We’ve done a lot of studies in this area. What we found was that, generally speaking, contaminants – and it’s the same in all mammals, including humans – are collected first of all in the fat, in adipose tissues. And in certain filtering organs, such as the kidneys or the liver; but not in the muscles.

[Close-up shots of meat being cut up.]

But from all the studies we’ve done so far, the only dangerous elements we need to avoid in seals are the adult liver and kidneys, some organs… Et’s clear that the older the animal, the greater the accumulation of dangerous substances. In terms of nutrition, there’s no comparison with meat coming from slaughterhouses.

[Back to Gil.]

You know, beef, pork and chicken, I mean, you make a Pad Thai with all three, then you’re not really sure what’s what, there, often. It ends up having no flavor. Wild meats, including seal, are a completely different thing. You get really special flavors with these meats. And in terms of nutrients, there’s nothing like it. Again, no hormones, no antibiotics.

[Shot of a hand transferring meat from a plate to a hot frying pan, then of skewers of meat in a frying pan.]

Réjean : We want people to taste this meat, which is so good and so healthy. And at the same time, it’s the most environmentally responsible meat you’ll ever eat in your life. It’s not like when… you know; I don’t want to denigrate anything, speaking of chicken, speaking of beef, I’ve got a butcher’s shop, you know!

[Shot of Réjean.]

But it’s not the same.

[Shot of Véronique, seated outdoors.]

Véronique: More and more, I think, Quebecers are taking eating well to heart. So there really is an interest in healthy nutrition. However, there’s often what we call a gap between what we know and what we actually do. So, I would say, in the end, people eat relatively well. But with more vulnerable segments of the population for example, for whom, socio-economic factors such as financial access to healthy food, it’s sometimes more difficult.

[Shot of Éric Tamigneaux, videoconferencing, music resumes.]

Éric Tamigneaux: In the evolution of eating habits, I think people are recognizing that… People are looking for natural products, healthy products. Healthy products are important to them.

[Underwater view of various seaweeds clinging to a rock.]

And seaweed is a sea vegetable, so it has an aroma, it has a color, it has a texture that’s different from that of land vegetables. It has many interesting nutritional properties. It’s rich in antioxidants. Some seaweeds are extremely rich in protein, like nori for example. There’s more protein in 100 grams of nori than in 100 grams of steak.

[Back to Éric.]

Another reason for using seaweed or incorporating it is that it multiplies or amplifies the flavors in the dish to which it’s added.

[Underwater view of various seaweeds.]

Antoine Nicolas: Algae is like a sea vegetable in a way. It’s a plant that lives underwater, in the sea, so we’re really dealing with a sea vegetable.

[Shot of Antoine Nicolas talking, music fades.]

The sea is salty. As a result, they are necessarily more concentrated, actually, than land plants in minerals in particular, and vitamins too.

[Underwater view of seaweed with lots of little fish swimming above.]

It’s so concentrated that it’s almost halfway between a food supplement and, sometimes, even a medicine. You know, if you take green algae, for example, there’s a lot more iron in it.

[Back to Antoine.]

Up to 2700% of your recommended iron intake on 15 grams, for example. Health Canada speaks of 15 grams per serving for seaweed. Green seaweed also contains magnesium, calcium and vitamin B12. The other families are red and brown. Red seaweed also contains more protein. Green and red … there’s more protein.

[Underwater view of brown seaweed, music resumes.]

You have B12 too. And in brown seaweed, in fact, it’s richer in iodine overall.

Lucie Beaulieu: For several years now, there’s been a growing interest in seaweed.

[Plan on two packets of spices, then on two jars of sea relish and tartar mix.]

Consumers are interested and curious. The fact that people are talking more and more about the health benefits of seaweed, that’s also sparking curiosity.

[Shot of Lucie Beaulieu talking in a kitchen.]

And researchers are also becoming increasingly interested, I see, in plant proteins. Because they’re trying to find alternatives to animal proteins, but they’re also trying to find other sources of protein. Because the population is growing worldwide. So it’s like an alternative source of protein.

[Close-up shot of dried green seaweed followed by successive close-ups of dried seaweed packages; music intensifies.]

[Exploramer logo.]

[Background music stops.]

Cyclical consumption

Just like fruit and vegetables, marine products can be seasonal.

When it comes to the seasonality of marine products, the reproduction period can play a key role. Some fishing activities are closed during this period, so as not to hinder the renewal of the species.

In addition to the reproduction period, species migration also plays a role. Yes, not all species are in the St. Lawrence year-round. So, it is hard to eat fresh fish of a species that has gone elsewhere.

The First Nations were well aware of these realities and adapted their eating habits to the seasons.

Mi'gmaq seasonal calendar for fishing, gathering and hunting activities. For a detailed description, see the alternative text below this image.
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To each season, its species. The Mi’gmaq followed nature’s rhythm in their fishing activities. They ate different species at different times of the year.
Source: Dir. Charles A. Martijn, Les Micmacs et la mer, Recherches amérindiennes au Québec, 1986.

Detailed alternative text

Circular Mi’gmaq seasonal calendar.

The 12 months are indicated in the centre. Species are divided by month:

  • Atlantic tomcod is fished mid-December to mid-January;
  • grey seals are hunted mid-January to mid-February;
  • harp seals are hunted mid-February to mid-March;
  • alewife, smelt and sturgeon are fished mid-March to mid-June;
  • mollusc harvesting takes place mid-June to mid-September;
  • eel fishing takes place late September;
  • and salmon are fished from October to November.

Crucial harvesting time for Royal Kombu

In 2019, researchers at Université Laval analyzed the nutritional components of Royal Kombu (sugar kelp) grown by MWIFMA, in the Baie des Chaleurs. The seaweed harvested in May had a more favourable chemical, mineral and bioactive composition than that harvested in June. In particular, the seaweed contained more protein, iodine and iron. This variation can be explained by the changing environmental factors over the months.

Over time, fishing practices and catch volumes have changed.

Fishing zones have expanded. However, respect for seasonality, both in regulations and in consumption, remains crucial if we are to enjoy products at their best quality, while respecting the cycle of biodiversity.

Because of the diversity of edible species found in the St. Lawrence, eating a year-round balanced diet is within our reach, all the while varying the pleasure.

What’s more, there are a number of tools to help you choose the right products. How do we recognize them?

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