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Omega-3 Mania
Recently, the health benefits of Omega-3s have garnered much of the public's attention. The food industry has been riding the wave of its popularity by slapping labels on their products that display its Omega-3 content. These days, its seems that even Twinkies and Doritos are claiming to be good sources of Omega-3 fatty acids. So, what is all the hype about and why are all the health experts going gaga over this stuff?
It's About Balance
Omega-3s, along with Omega-6s, are long chain fatty acids that are comprised of carbon, hydrogen and oxygen atoms. These fatty acids are known as EFAs or essential fatty acids, meaning your body cannot synthesize these types of fats, therefore you HAVE to get them from you diet. Both EFA's are polyunsaturated and tend to be liquid at room temperature. Alpha linolenic acid (ALA), Eicosapentanoic acid (EPA), and Docosahexanoic acid (DHA) are all Omega-3 (n-3) fatty acids. And the three sources of Omega-6s are Linoleic acid (LA), Gamma Linolenic acid (GLA), and Arachidonic acid (ALA). The healthy ratio of n-6 to n-3 is at most 3:1 (if not a little lower like 2:1). Sadly, the standard American diet ratio is somewhere between 20:1 and 40:1. This isn't necessarily because Americans are under consuming Omega-3s but a result of our overconsumption of Omega 6s. This is due in part because of the tremendous amounts of corn, soy and grains in our diet, as well as the diet of the animals we eat. An imbalance such as this can cause an overproduction of the inflammatory hormone Prostaglandin E2, the precursor to an array of degrading health conditions.
Benefits of Omega-3s
-Necessary for brain development and function. The brain is composed of 60% fat.
-Keeps blood thinner and healthier
-Building block of cell membranes
-Helps increase metabolic rate
-Reduces the risk of heart disease and stroke
-Reduces inflammation
-Lowers blood cholesterol & triglycerides
Foods Rich in Omega-3s
1. Grass-fed, organic meat
Animals that are pasture raised will have higher levels of DHA & EPA. Make sure that it is organic because toxins such as pesticides, herbicides and hormones are stored in animal fat. This is great news for those of you who are part of the Prather Ranch cow share!
2. Walnuts and seeds such as flax, hemp, pumpkin, and chia
3. Cold water fish (salmon, sardines, and mackerels)
4. Flaxseed oil and Fish oil (good source of EPA & DHA)
5. Green, leafy vegetables (very minimal)
From the Recipe Exchange at Bauman College:
"Mood Elevating Pesto"
3 cloves garlic
3 tablespoons walnuts
1 tablespoon flax meal
2 cups basil
1/3 cup olive oil
3 tablespoons flaxseed oil
2 tablespoons balsamic vinegar
1/2 cup Parmesan cheese (grated)
This is a delicious pesto packed full of Omega-3 Fatty Acids!
Post thoughts to comments.
Why to I fell like going fishing? Thanks for the pesto hook up.
Why do I fell like going fishing? Thanks for the pesto hook up.
does beer have omega-3's?
So you're saying that the important thing is the n-6:n-3 ratio? How do we know how much n-6 we're getting in our diet? If you're eating well and not over-consuming corn, soy, and grains, and at the same time taking 3000 mg of fish oil, as Dr. Mini recommends, how do we know we're not tilting the balance too far? Are there risks in that?
The ratio is important, but if you eat any conventionally produced animal products (including farm raised fish), packaged or processed foods, or standard restaurant fare, you are getting a pretty hefty dose of omega-6's.
So 3g per day of omega 3's are not going to skew you into the danger zone - If anything they will help make up for the occasional non-organic/free range/grass fed animal products that might sneak into your diet. If you are going to supplement with anything, there is more research to support the benefits Omega-3 supplementation than just about any other supplement. Just make sure it is molecularly distilled/mercury free.
Connie, I grind my flax seeds monthly in a spice mill. What is the best way to prevent oxidation of flax meal?
Allens right on, Brad. You shoud be fine as long as you are taking fish oil supplements and you aren't consuming a ton of commercially raised meats non-organic/grain-fed animals.
Brain- the best place to store flax is in the freezer, this will keep it from oxidizing. Most polyunsaturated and monounsatured fats are very sensative to heat and light so its best to keep them in cold, dark places like the freezer.
I think that Nabil's video on how to properly prepare flax seed qualifies as a must-watch. I'm not sure where that link is at the moment, but I am sure someone does.
If you are looking for a serious Omega-3 source, look no further than Spam. It is almost as complete of a food as pure cane sugar. It just has more Omega-3s in it.
Lastly, on a semi-serious note, I don't know that I really believe that all non-organic stuff is demonstrably worse for you. Whether it is eggs, milk, cheese, meat, or veggies, I would hypothesize that the variation among those products with regard to nutritional content is vast. Within all grass-fed, organic beef, I bet you would find a great deal of difference with regard to Omega-3 levels. Same with conventionally raised beef. Generalities such as organic = good, everything else = bad seems to lack solid evidentiary support. It may be true that organic stuff is better for you, but that's a tough (and very expensive) thing to prove.
I have to agree with Tom. Organic/non-organic is not all it's cracked up to be. I would take non-organic, Montana beef any day over some of the organic stuff sold here. I love California, and the wine, fruits, vegetables, and avocados (they deserve their own category). But the meat here sucks. Even the fancy grocery stores try to sell old, sketchy meat at premium prices.
Bonnie
Does anyone know where I can get omega-3 fortified donuts?
BTW, the Prather Ranch beef is really, really good. I'm happy to pay the price for it because it tastes so much better than the meat I can buy in the suprmarket, and also I like the idea of supporting local farms.
Tom-
ask and you shall recieve.
View the flaxseed video here
Notice the emphasis he puts the first time he says "flaxseed". That along with his shirtless torso really conveys his professional knowledge on the topic.
Way to work in those donuts again Leigh! You are on a role, lady. How long can you keep it up though? Don't give in if the next post (as per usual) is completely unrelated to your donut frenzy. You've got to ride this baby well into February.
6 and 7am classes. SORRY! It turns out that the 24" target need not be the length of a box. Mike engineered this target by placing a barbell across the top of box so one need not walk so many steps forward and back with the unrealistically heavy "snow". My bad. You are all stronger for your efforts and kinder for your consideration of my short-sightedness.
Peace Love and Omega-3!
6am remains the red-headed stepchild of CFO - and I miss you desperately!
Robyn, are we still on for the am mañana?
YES!! 6am @ PHS?
Thought you would be interested in this short omega-3 video: http://www.youtube.com/watch?v=eIgNpsbvcVM
We miss you, Robyn!
Too bad we're not in Montana... Since that's the case and California's my only option I'll continue to support small & local farms here, feeling fortunate that my family's able to afford it. I'm a big fan of the concept of living things being treated with decency, even if I'm planning on eating them.