Omega-3s: Nothing beats the real thing
http://www.msnbc.msn.com/id/19681540/
By Elisa Zied, R.D.
MSNBC contributor
Updated: 9:21 a.m. CT July 27, 2007
If you're like many people, you're probably trying to get more omega-3 fatty acids into your diet. But try to resist quick fixes to boost your intake. There's more to these nutritional powerhouses than you'd realize just by reading a food label.
Omega-3s are polyunsaturated fats found in fish, nuts and green vegetables. They can fend off prostate cancer, protect your eyes from macular degeneration, cut risk of heart disease and fight diabetes. A recent study published in the American Journal of Clinical Nutrition found that those who routinely consumed at least 300 grams (about 11 ounces) of fish per week had 29 percent less risk of irregular heartbeat than those who consumed less.
Our bodies produce a small amount of omega-3s, but most of what we need has to come from our diet or supplements. The richest food sources of omega-3s are oily fish such as salmon, tuna, trout, herring and sardines. Fish and shellfish contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two most potent forms of omega-3 fats.
EPA and DHA support critical functions in the brain, blood vessels and immune system. EPA produces compounds that are involved in cell division and growth, blood clotting, muscle activity, and digestion. DHA is critical for brain development and function.
The problem is, either because Americans don't like the taste or are worried about mercury and other contaminants, we don't eat nearly enough fish. On average Americans consume only about 3 ounces of fish per week. The American Heart Association recommends two servings, or 8 ounces, of fatty fish per week.
If you're not a fish fan, you can get a good supply of another omega-3 fatty acid, alpha-linolenic acid (ALA) from plant foods such as flaxseed, walnuts and canola oil. Unlike EPA and DHA, ALA cannot be made in the body, so it needs to be obtained from food. Not enough dietary ALA can cause scaly skin, poor healing of cuts and bruises and delayed growth.
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