The Diet ary Guidelines for Americans, American Dietetic Association, American Heart Association and many other health organizations call for eating more Omega-3 rich foods.  So, what are these Omega-3 fatty acids and where can we find them?  In this blog, we’ll give you the scoop on Omega-3 fatty acids.

What are they?  These essential fatty acids are building blocks of fat – our body can’t produce them so we must obtain them from our diet.  Another essential fatty acid, Omega-6, is readily obtained in our diet.  However, Americans may benefit from increasing the amount of Omega-3’s and lowering the Omega-6’s in their diet to improve the balance to an optimum level.

Why are they good?  Omega-3’s are believed to lower the risk of heart disease, reduce the risk of dying from a heart attack, boost immunity and reduce artery inflammation.  They may even benefit other inflammatory diseases such as Alzheimer’s and arthritis and lower blood pressure, along with reducing the effects of mood disorders.

Omega-3 fatty acids are polyunsaturated fats and can raise “good” or HDL cholesterol when substituted for saturated and trans fats in the diet.

Where are they found?  There are three types of Omega-3 fatty acids.  Two are found mostly in coldwater fatty fish, such as albacore tuna, salmon, lake trout, herring and mackerel.  They are excellent sources of EPA and DHA.  The third type of Omega-3 fatty acid is Alpha Linolenic Acid (ALA).  ALA is found in plant sources such as soy (such as tofu and soybeans), canola oil, walnuts and walnut oil, flaxseed oil and flaxseed.  ALA can become Omega-3 in the body. 

Omega-3 fatty acids can also be found in fish oil supplements.  Obtaining them from food is best, but if you can’t get them from food, discuss a fish oil supplement with your doctor.

EPA and DHA are more readily absorbed and offer more of a health benefit than ALA which has to be converted to EPA and DHA.  In fact, only about 5% of plant sources will be converted to EPA.

How much do I need?  As of now, there is no official Recommended Dietary Allowance.  However, the Institute of Medicine recommends an adequate intake of 1.1 grams for women and 1.6 grams for men. 

The American Heart Association recommends eating a variety of fatty fish at least twice a week (children and pregnant or lactating women should follow guidelines for avoiding mercury in fish) along with omega-rich plant sources.  If you have documented heart disease or high triglycerides, talk to your health care provider about how much EPA and DHA to include in your diet.

What about fortified foods?  You may see Omega-3 claims plastered all over food packages - however, you need to consider the type of Omega-3’s added.  Many products add ALA and while it may have health benefits, they are not as potent as the benefits of DHA and EPA.  If the food is fortified with ALA, you will most likely see flax or canola oil in the ingredient list.  If it is fortified with EPA and/or DHA, you will most likely see algal oil (from algae) in the ingredients.  It is unclear whether supplements and fortified foods offer the same health benefits as obtaining them straight from the source. If you are a vegetarian, looking for sources of DHA and EPA from algae is a good option.

Ideas for adding Omega-3’s to your everyday meals:

• Make fish tacos using salmon or tuna
• Sprinkle ground flaxseeds in smoothies, rice pilaf, salads, cereal, oatmeal or yogurt
• Replace ground flaxseed for 10-15% of the flour in muffins, breads and pancakes
• Grab a small handful of walnuts for a snack or sprinkle toasted walnuts on your green or fruit salad
• Use walnut oil or flaxseed oil in homemade salad dressing
• Order tofu stir-fry the next time you eat Chinese or Thai food
• Use edamame (green soybeans) in place of other beans in your next salad or enjoy steamed edamame as a snack
• Try one new recipe a week using fatty fish
•   Order salmon instead of steak the next time you dine at a steak house
• Top your salad with salmon or tuna
• Stir-fry using a small amount of canola oil
• Go veggie a couple of times per week and use tofu or other soy products as your protein source
• Add walnuts to your waffles, muffins or oatmeal

For More Information:

http://www.americanheart.org/presenter.jhtml?identifier=4632

http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3

http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil 


Please note: The information in this article is not to be followed as
medical advice, diagnosis or treatment. Please consult with your physician
or primary health practitioner for information regarding your own personal
health and necessary treatments.