Your body actually needs some fat daily to maintain optimal health. It can make some of the fats it needs, but two polyunsaturated fats are essential, meaning they have to come from your diet. These are the omega-6 and omega-3s. Of the omega-3 fats, most of us get about 75% of the alpha linoleic acids (ALA) that we need. Good sources of ALA include leafy green vegetables, nuts such as walnuts, canola and soy oil and especially flax seed. Your body can convert ALA, which has just 18 carbon atoms per chain to a longer chain of omega-3s, the 20 atom EPA and 22 atom DHA. However, this process which first makes EPA and then DHA is not very efficient, so don’t get very excited about the omega-3 claims of the ALA rich foods like walnuts and flax seed oils.
In 2004, the FDA stated that research supported that the consumption of EPA and DHA omega-3 fatty acids may reduce risk of coronary artery disease. Late last year researchers found the first evidence relating blood levels of DHA omega-3s to lower Alzheimer’s disease risk. Two other new studies support the evidence that omega-3s can combat dementia and cognitive decline. The benefits of omega-3s may not be limited to the heart and to the brain. New research found that dietary omega-3 DHA intake was linked with a 40% reduction in age related macular degeneration, the leading cause of blindness of those over 50. However, there is no date indicating fish oil supplements lower cardiac risk, especially for primary prevention, however they may help in those who have already had a heart attack. At this point we cannot say that taking a fish oil supplement is equivalent to eating at least two fish meals a week (but not fish sticks!). Therefore, the fatty acids in fish are good for your heart and may also benefit your brain, eyes and joints.
Per gram, the foods highest in the omega-3 fatty acids include: caviar, salmon, mackerel, shad, anchovy, whitefish, steelhead trout, herring, tuna (bluefin), sardines and rainbow trout.
Summary: This is a difficult subject, but I think an important one. You may wonder why I used abbreviations such as DHA, but that stands for docosahexainoic acid. Of course, the main information is that even if you consume some omega-3s, the body has difficulty making enough of the best omega-3, DHA, unless you consume this in fish. I re-wrote this several times and hopefully it can be understood. I hesitated to include caviar in the list of foods since I have never had it and most of my readers have probably not eaten caviar. But since we can substitute sardines for the caviar, I don’t think we have any excuses for not eating some of these omega-3s.
Information from this article came from a Tufts University Health & Nutrition letter.
In 2004, the FDA stated that research supported that the consumption of EPA and DHA omega-3 fatty acids may reduce risk of coronary artery disease. Late last year researchers found the first evidence relating blood levels of DHA omega-3s to lower Alzheimer’s disease risk. Two other new studies support the evidence that omega-3s can combat dementia and cognitive decline. The benefits of omega-3s may not be limited to the heart and to the brain. New research found that dietary omega-3 DHA intake was linked with a 40% reduction in age related macular degeneration, the leading cause of blindness of those over 50. However, there is no date indicating fish oil supplements lower cardiac risk, especially for primary prevention, however they may help in those who have already had a heart attack. At this point we cannot say that taking a fish oil supplement is equivalent to eating at least two fish meals a week (but not fish sticks!). Therefore, the fatty acids in fish are good for your heart and may also benefit your brain, eyes and joints.
Per gram, the foods highest in the omega-3 fatty acids include: caviar, salmon, mackerel, shad, anchovy, whitefish, steelhead trout, herring, tuna (bluefin), sardines and rainbow trout.
Summary: This is a difficult subject, but I think an important one. You may wonder why I used abbreviations such as DHA, but that stands for docosahexainoic acid. Of course, the main information is that even if you consume some omega-3s, the body has difficulty making enough of the best omega-3, DHA, unless you consume this in fish. I re-wrote this several times and hopefully it can be understood. I hesitated to include caviar in the list of foods since I have never had it and most of my readers have probably not eaten caviar. But since we can substitute sardines for the caviar, I don’t think we have any excuses for not eating some of these omega-3s.
Information from this article came from a Tufts University Health & Nutrition letter.
Tags: ALA, alpha linoleic acids, benefits of omega-3s, fatty acids in fish, fish oil supplement, fish oil supplements, omega-3 fatty acids may reduce risk of coronary artery, omega-4 fats, omega-6
