Why all the hype about Omega-3 fatty acids, and what exactly are they good for? The history of fats is a long complex one we will save for another blog. The important thing to know for now is that Omega-3 fatty acids are a type of polyunsaturated fat or one that is liquid at room temperature. Another type of polyunsaturated fat is known as Omega-6 fatty acids and it is vital to know the difference.
Omega-3 fatty acids are critical to keeping the cells of your body healthy and flexible so good nutrients can get in and waste can get out. They have what is known as an “anti-inflammatory effect” in the body versus the “pro-inflammatory” effect that omega-6 fatty acids have. Think of what happens when you sprain your ankle and it swells – this can happen internally to the body when your diet is out of whack and you are not getting the right types of fats.
The 3 types of omega-3 fatty acids have long chemical names but let’s stick with the abbreviations: ALA, DHA, and EPA. ALA is found in high concentrations in ground flax seeds and DHA and EPA are found in fish and fish oil It is thought that 85% of Americans are deficient in Omega-3 fatty acids which has lead to many types of medical problems including heart disease, arthritis, diabetes, depression, Alzheimer’s, and cancer to name a few.
Olive oil is the main one that contains large amounts of omega-3 fatty acids. Most other oils are high in omega-6: vegetable, corn, sunflower, safflower, soybean. Canola oil is a genetically modified product (see blog 4/9/09) and therefore not recommended.
Multiple research studies in the past year have proven:
Daily intake of DHA and EPA (fish oil) can lower triglyceride levels by 25-30% which can subsequently lower risk of heart disease and diabetes
EPA taken daily by patients with colorectal cancer had suppression of cancer cell growth
After supplementing for 4 weeks with EPA/DHA, subjects displayed significantly lower levels of depression compared to controls
Supplementing with DHA and DPA delayed the onset of Alzheimer’s disease by reducing inflammation in the brain
Patients with Rheumatoid Arthritis taking omega-3 fatty acids had significant reduction of their pain intensity, morning stiffness and joint pain and were able to lower their pain medications
Taking EPA/DHA during the 3rd trimester of pregnancy contributes significantly to both neurological and visual development of the baby besides improved mood of the Mother
The ALA in ground flax seed contains a lignan, a type of phytoestrogen that is thought to have a role in prevention of breast cancer. Since the lignan can bind to estrogen receptors, estrogen related cancers are minimized
The take home message is you can’t afford NOT to take omega-3 fatty acids for health and prevention of disease. To get your omega-3’s I recommend a daily intake of:
1. 1 tablespoon per day of ground flax seed for ALA
2. At least 1000 mg. each of DHA and EPA from fish oil or fatty fish
3. Use olive oil as your main oil and minimize other oils
Showing posts with label omega-6 fatty acids. Show all posts
Showing posts with label omega-6 fatty acids. Show all posts
Sunday, July 5, 2009
Wednesday, April 8, 2009
Grass-Fed Meat?
While attending a conference in Switzerland, I was surprised at the appearance of cows. Cows in Switzerland are pretty – a beautiful burgundy color, lean and frequently seen grazing on grass. This story may sound strange, but after looking at overweight cows in America, I was surprised at what I observed. In addition, the meat and dairy products tasted very different, and I found myself able to eat more than I regularly eat in America without gaining any weight. Since I was sitting at a conference, I knew this change had nothing to do with my activity level!
This observation sparked my interest in the difference in what animals are fed, and how that affects us. When animals are fed grass and allowed to graze out in pasture, they will be leaner, happier and produce products that are higher in omega 3 fatty acids. When they are fed corn or grains, they will produce products that are higher in omega 6 fatty acids.
Omega 3 fats are important since they have an anti-inflammatory effect in the body which assists with lowering a host of medical issues (to be discussed on a future blog). Omega 6 fatty acids have a pro-inflammatory effect in the body which can create more health issues.
Grass-fed meat tastes different but is far healthier than corn-fed meat, though more expensive. In addition, grass-fed meat also contains higher levels of CLA’s (conjugated linoleic acids) which have been linked to lowering inflammation, diabetes, cancer, and increasing immunity.
Most of the beef in this country is from corn/grain-fed animals. Corn/grain-fed beef comes from an animal fed a combination of grass and grains along with vitamin and mineral supplements. Grass-fed or grass finished meat comes from animals that eat only a diet of grass and remain on a pasture their entire lives. Most grass-fed beef is imported from Australia and New Zealand where grass is in greater abundance and grows year round. However, more grass-fed meat is becoming available in the U.S. due to demand and the health benefits it provides.
Grass –fed meat is not synonymous with organic meat. Certified organic meat is free of pesticides, hormones or antibiotic residues and assures you that the cattle were raised in a more humane manner.
When shopping for grass-fed meat you may encounter difficulties. Sometimes the taste seems “off” and varies from company to company. I found a wonderful tasting grass-fed meat at Bob’s Market in Santa Monica called Estancia Beef. Try different companies until you find one that suits your preference. So go ahead and enjoy a piece of grass-fed meat for dinner, and you’ll be eating for your health.
This observation sparked my interest in the difference in what animals are fed, and how that affects us. When animals are fed grass and allowed to graze out in pasture, they will be leaner, happier and produce products that are higher in omega 3 fatty acids. When they are fed corn or grains, they will produce products that are higher in omega 6 fatty acids.
Omega 3 fats are important since they have an anti-inflammatory effect in the body which assists with lowering a host of medical issues (to be discussed on a future blog). Omega 6 fatty acids have a pro-inflammatory effect in the body which can create more health issues.
Grass-fed meat tastes different but is far healthier than corn-fed meat, though more expensive. In addition, grass-fed meat also contains higher levels of CLA’s (conjugated linoleic acids) which have been linked to lowering inflammation, diabetes, cancer, and increasing immunity.
Most of the beef in this country is from corn/grain-fed animals. Corn/grain-fed beef comes from an animal fed a combination of grass and grains along with vitamin and mineral supplements. Grass-fed or grass finished meat comes from animals that eat only a diet of grass and remain on a pasture their entire lives. Most grass-fed beef is imported from Australia and New Zealand where grass is in greater abundance and grows year round. However, more grass-fed meat is becoming available in the U.S. due to demand and the health benefits it provides.
Grass –fed meat is not synonymous with organic meat. Certified organic meat is free of pesticides, hormones or antibiotic residues and assures you that the cattle were raised in a more humane manner.
When shopping for grass-fed meat you may encounter difficulties. Sometimes the taste seems “off” and varies from company to company. I found a wonderful tasting grass-fed meat at Bob’s Market in Santa Monica called Estancia Beef. Try different companies until you find one that suits your preference. So go ahead and enjoy a piece of grass-fed meat for dinner, and you’ll be eating for your health.
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