Have a Daily Dose of Omega-3
From food to floss: how to stay in good shape in 2006 and beyond
What do my dog, horse, and husband all have in common--besides me? All three will toast the New Year with a sprinkle of omega-3 in their breakfast bowls. Maybe you will, too.
The animals are sublimely unaware that they consume it (in the form of flaxseed) or why (because of evidence it may ease arthritic aches and pains and put a shine on their coats). But my husband is on to the health benefits. He has a daily, 2-tablespoon, 3,500-mg dose of ground flaxseed on his granola. He says it has a "nutty" taste.
Cardiologists praise omega-3 fatty acids. Found in fatty fish like salmon and mackerel as well as in flaxseed, canola oil, and walnuts, they protect the heart against inflammation that can result in blocked arteries and can prevent irregular heartbeats that can lead to a sudden heart attack. And there's growing evidence that these polyunsaturated fats avert strokes, reduce inflammation and joint pain from arthritis, and promote brain and vision development in infants. Statistics even link omega-3s to broader health benefits--for example, they may ward off complications from diabetes. They're being used to treat depression and Alzheimer's disease. Better skin, stronger fingernails, and more energy are also possible perks.
Unfortunately, there are data to suggest that farmed salmon, the fish most of us trust as a great source of omega-3s, can pose a health risk. Farmed salmon are raised on fish oil pellets derived from local fish, which are often contaminated with cancer-causing PCB s. The most recent study, in the November issue of the Journal of Nutrition, reports that contaminant levels in farmed salmon from certain regions increase the risk of cancer enough to outweigh benefits.
The study concluded that as a whole, risks exceed benefits for farmed Atlantic salmon. Farmed salmon from South America, specifically Chile, had the lowest level of pollutants, followed by North America. Europe had the highest level, according to David Carpenter, coauthor of the study and director of the Institute for Health and the Environment at the University at Albany's School of Public Health. Pacific wild salmon also have contaminants, but at a low enough level that the benefits outweigh the risks.
If you're unsure where the salmon is farmed, or still wary, consider canned salmon, which usually uses wild fish. You can also find omega-3 fatty acids to a lesser degree in leafy green vegetables like broccoli, brussels sprouts, and spinach, as well as in tofu. And new sources are popping up on grocery shelves. These include free-range, grass-fed beef, which has omega-3 levels higher than those in grain-fed animals, and enhanced eggs, baby food, and cereal.
There are also omega-3 supplements from fish oil or flax. But high intakes of supplements could cause bleeding in some people, according to the American Heart Association. And more studies are needed to confirm the benefits of supplements. "Increasing omega-3 fatty acid intake through foods is preferable," says Alice Lichtenstein, professor of nutrition at Tufts University.
Acid dose. How much omega-3 is enough? The ideal amount isn't clear. The American Heart Association recommends two servings of fish a week, about 8 ounces total, along with other omega-3-rich foods in your diet. A quarter cup of walnuts, for example, supplies about 2.3 grams of plant-based omega-3 fatty acids, slightly more than found in 4 ounces of salmon. Even better, those two tablespoons of flaxseed supply 3.5 grams.
So when it comes to a healthy new year, you might just want to eat like my horse.
This story appears in the December 26, 2005 print edition of U.S. News & World Report.
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