David Baxter PhD
Late Founder
Oh My Omega!
by Whitney Ahneman
September 13, 2010
While fats are often viewed as the enemy, they are an essential part of the diet and important for the body; largely contributing to building our cells and absorbing vitamins. Omega-3 fatty acids can be particularly beneficial as research has shown that they help to fight chronic diseases and decrease inflammation within the body. Some research has even suggested that these fats boost our immune system and help protect us from diseases such as rheumatoid arthritis and Alzheimer?s disease. An added bonus for those whom eat healthfully in the name of vanity: healthy fats (still in moderation!) will contribute to the health of skin and hair.
The Omega-3 : Omega-6 Conundrum
One particular criticism of the Western world has been our dietary pattern. To be honest, our omega-3 intake isn?t safe from this debate. Let me explain? Omega-6s are another type of fat (the only difference between them is the location of the ?kink? in the fatty acid chain) that are regularly consumed in the diet from a wide variety of foods. While they are in fact a healthy, normal part of the diet; Omega-6s are thought to be pro-inflammatory. Historically human intake of omega-6
mega-3 fats has been closer to 2:1 or 3:1, but in today?s world that ratio has jumped closer to 40:1 in the average diet. A 40:1 ratio of pro-inflammatory:anti-inflammatory molecules does not a happy body make. The current food industry, low cost of omega-6 rich oils, culture of dining out, and expense of fish has slowly led to this skewed intake.
Strategies For You
Regardless of where you think you might stand in the fat debate, there are a variety of ways to get omega-3 fats into the diet: walnuts, fish, flax-seed and canola oil are all good sources. You can also find some trace amounts of these healthy fats in sources such as broccoli, cantaloupe, kidney beans, spinach and cauliflower. Incorporating fish into the diet is one of the easiest ways to get those omega-3s regularly. It is recommended to eat (at least) 2 servings of fish per week. Some purchasing tips regarding fish are included below. Additionally, start to introduce the other foods mentioned above into the diet on a consistent basis to round it out.
Purchasing Tips:
Olive oil is another healthy oil that contains monounsaturated fatty acids (it?s an omega-9). This type of fat benefits the heart by decreasing the bad cholesterol and increasing the good cholesterol that circulates throughout the body. Although it isn?t an omega-3 fat, it is an important oil for cooking because of the heart health benefits it provides.
by Whitney Ahneman
September 13, 2010
While fats are often viewed as the enemy, they are an essential part of the diet and important for the body; largely contributing to building our cells and absorbing vitamins. Omega-3 fatty acids can be particularly beneficial as research has shown that they help to fight chronic diseases and decrease inflammation within the body. Some research has even suggested that these fats boost our immune system and help protect us from diseases such as rheumatoid arthritis and Alzheimer?s disease. An added bonus for those whom eat healthfully in the name of vanity: healthy fats (still in moderation!) will contribute to the health of skin and hair.
The Omega-3 : Omega-6 Conundrum
One particular criticism of the Western world has been our dietary pattern. To be honest, our omega-3 intake isn?t safe from this debate. Let me explain? Omega-6s are another type of fat (the only difference between them is the location of the ?kink? in the fatty acid chain) that are regularly consumed in the diet from a wide variety of foods. While they are in fact a healthy, normal part of the diet; Omega-6s are thought to be pro-inflammatory. Historically human intake of omega-6
mega-3 fats has been closer to 2:1 or 3:1, but in today?s world that ratio has jumped closer to 40:1 in the average diet. A 40:1 ratio of pro-inflammatory:anti-inflammatory molecules does not a happy body make. The current food industry, low cost of omega-6 rich oils, culture of dining out, and expense of fish has slowly led to this skewed intake.Strategies For You
Regardless of where you think you might stand in the fat debate, there are a variety of ways to get omega-3 fats into the diet: walnuts, fish, flax-seed and canola oil are all good sources. You can also find some trace amounts of these healthy fats in sources such as broccoli, cantaloupe, kidney beans, spinach and cauliflower. Incorporating fish into the diet is one of the easiest ways to get those omega-3s regularly. It is recommended to eat (at least) 2 servings of fish per week. Some purchasing tips regarding fish are included below. Additionally, start to introduce the other foods mentioned above into the diet on a consistent basis to round it out.
Purchasing Tips:
- Best sources of omega-3s: salmon, tuna (chunk light in water if canned), trout, sea bass, cod, catfish, flounder, sole, sardines, crab, oysters and shrimp.
- Some forms of fish can be high in mercury, which will contribute to nervous system disorders over time. Limit these to 7 ounces per week (and avoid if pregnant): shark, swordfish, tile fish, and king mackerel.
Olive oil is another healthy oil that contains monounsaturated fatty acids (it?s an omega-9). This type of fat benefits the heart by decreasing the bad cholesterol and increasing the good cholesterol that circulates throughout the body. Although it isn?t an omega-3 fat, it is an important oil for cooking because of the heart health benefits it provides.
