Omega-3s, Fish, and Fish Oils | HealthiNation
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Here's some healthy info that won't stink after a couple of days!
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Wading through research studies looking for clear answers about nutrition could make you feel like a "fish out of water". You might have heard, for example, that fat in your diet is "bad". If you are talking about saturated or trans fat, you would be right. But there are also plenty of good fats, and a lot of them come from fish.
There is a group of polyunsaturated fats called Omega-3 fatty acids that are essential nutrients. Eicosapentaenoic acid (or EPA) and docosahexaenoic acid (or DHA) are two kinds that seem to be very good for us. There is a growing body of evidence that eating Omega-3s (like EPA and DHA) may provide protection against a number of serious diseases, such as sudden cardiac death.
It is likely that Omega-3s have other benefits too, including support for the immune system and the central nervous system, possible relief from rheumatoid arthritis and depression, and maybe slowing of the onset of dementia as we age.
We do not have all the answers as to why Omega-3s seem to be so good for us. Research is challenging, because there are both health benefits and possible drawbacks to eating fish and other foods full of Omega-3s.
My patients always ask about mercury and other contaminants in food. It is true that some fish do contain toxins like methylmercury, dioxins, polychlorinated biphenyls (PCBs) and several other pollutants. However, some seafood is also rich in selenium, an essential trace element that may protect against both cardiovascular disease and the toxic effects of mercury. It is very complicated.
The people most vulnerable to contaminants are women who are or may become pregnant, nursing mothers and young children. For them, the recommendation is to avoid seafood with higher levels of mercury and other possible toxins. This includes shark, swordfish, tilefish, tuna, pike, bass and king mackerel, as well as fish from locally contaminated areas.
For the general population, it is clear that the health benefits of eating certain fish far outweigh the possible risks. So how much should you have? The American Heart Association recommends people eat at least two servings of fish per week, especially fatty fish, to maximize their intake of Omega-3s. One serving is about the size of a deck of cards. Here is how you can increase your intake:
1. Incorporate more fish and seafood in your diet. The nutrients we are talking about are found mostly in fatty fish like salmon, bluefish, mackerel, arctic char, trout, tuna and swordfish. Even small quantities of fish, like in stir-fry and soup, make a difference. If you eat canned tuna, occasionally switch to chunk light, which has the lowest amount of mercury of all the canned tuna types.
2. Use fortified foods. Some provide EPA and DHA, and others provide plant source Omega-3s. They are all good. Sources include fortified eggs, milk, and yogurt.
3. Use supplements, which provide EPA and DHA from algae and purified fish oil. Doses vary, and so does the bioavailability of the nutrients from supplements. Make sure to be an educated consumer.
Include healthy amounts of the right kinds of fish and seafood in your diet, and you will lower your risk for a whole host of serious conditions. Now that is advice that will not stink after a few days.
Sources:
Albert CM, Campos H, Stampfer MJ, Ridker PM, Manson JE, Willett WC, Ma J. Blood Levels of Long-Chain n--3 Fatty Acids and the Risk of Sudden Death. N Engl J Med 2002;346:1113-18.
Baik I, Abbott RD, Curb JD, Shin C. Intake of fish and n-3 fatty acids and future risk of metabolic syndrome. J Am Diet Assoc. 2010;110(7):1018-26.
Clarkson TW, Magos L, Myers GJ. The Toxicology of Mercury — Current Exposures and Clinical Manifestations. N Engl J Med 2003:349(8):1731-7.
Saravanan P, Davidson NC, Schmidt EB, Calder PC. Cardiovascular Effects of Marine Omega-3 Fatty Acids. Lancet 2010;376(9740):540-50. Epub 2010 Jul 15.
More: http://www.healthination.com/topic-center/index.php?t=essentials_fish