Omega-3 Fatty Acids Dorothy McFadden, MA, RD, LDN Bariatric Dietitian

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1 Omega-3 Fatty Acids Dorothy McFadden, MA, RD, LDN Bariatric Dietitian It seems every time I turn around, I see an article touting the benefits of omega-3 fatty acids for yet another health condition. I faithfully take omega-3 fatty acid supplements. I figure that if omega-3s provide at least one of the benefits that are touted, I am improving my health. But that oversimplifies the need for supplementation. The first time I heard about omega 3 fatty acids I was in college; a professor was discussing the high-fat diet of Eskimos and the lower risk of heart disease and stroke in this population. It was hypothesized that even though the Eskimo diet was much higher in fat than the typical American diet, it was higher in omega-3 fatty acids which was providing a beneficial effect on the risk for stroke and heart disease. Even today, omega-3 s are still being studied to determine their effect on stroke prevention and blood clotting. Omega-3 fatty acids are essential fatty acids, meaning your body cannot make them and you must get them in your diet. Omega-3 fatty acids are required for normal conception, growth and development of the embryo. They also help control blood clotting and are involved in inflammatory processes in the body. Omega-3 fatty acids may be suggested if you experience some of the following symptoms: fatigue; dry, itchy skin; brittle hair and nails; an inability to concentrate; and joint pain. There are three different types of omega-3 fatty acids. Alpha-linolenic acids (ALA) are found in non-animal products such as vegetable oil, flaxseed, and walnuts. The other types of omega-3 s are known as EPA (eicosapentaenoic acid and DHA (docosahexaenoic acid) which are found in fish, shellfish, eggs, and organ meats. Fatty fish, such as mackerel, herring, sardines, albacore tuna and salmon are high in both DHA and EPA. The amount of omega- 3 fatty acids needed to prevent heart disease is not clear. However, for those who have suffered from some form of heart disease, consuming between.5 to 1.8 grams of EPA + DHA per day can reduce cardiovascular death. An ALA intake of approximately 1.3 to 3 grams per day seems to benefit those who have cardiovascular disease. There are other potential health benefits of omega 3-fatty acids. They may reduce the risk of irregular heartbeats; may support the visual and cognitive development of infants; may decrease the risk of depression; may decrease the risk of cancer; may decrease the risk of lupus; may decrease the risk of asthma; may reduce the risk of age-related maculopathy (blindness in older adults); and may ease the by Dorothy McFadden, MA, RD, LDN 1

2 discomfort of people suffering form rheumatoid arthritis. Sounds like a miracle drug, doesn t it? Another issue that is being studied is the benefit of omega-3 fatty acids for weight loss. Initial research carried out on omega-3s indicates that a diet rich in omega-3 fatty acids helps with weight loss. Omega-3s seems to help regulate the body s blood sugar levels, helping to keep hunger at bay. They also increase the feeling of satiety or fullness. Although more research is needed, it is believed that a diet rich in Omega-3s might lower the risk of diabetes and obesity. Omega-3 fatty acids are shown to be beneficial during pregnancy. Among women, high fish intake resulted in lower prevalence of postpartum depression. It has been proposed that additional DHA from supplements during pregnancy and lactation may improve an infant s brain and visual development. Food sources of omega-3 fatty acids are salmon, herring, rainbow trout, anchovies, tuna, flaxseed, canola oil, peanut oil, hemp oil, rapeseed oil, pumpkin seeds, soy nuts and walnuts. Note that almost all fish contains some mercury. Certain groups in the population, including pregnant/lactating women, and children, are advised to consume fish that are lower in mercury. Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, Pollock and catfish. Flaxseed is a good source of ALA and has the added benefit of fiber and lignans. Lignans are touted for their phytoestrogenic effects of blocking tumor growth and reducing the risk of cancer. Dietary fibers associated with flax aids in gastric motility and improving bowel functioning. Flaxseeds can be stored at room temperature for up to one year. Ground flax (or flax meal), should be stored in the refrigerator. Adding flax to baked goods, orange juice, yogurt, on top of cereal, salads or casseroles are the most popular ways to incorporate flax into one s diet. New food and beverage products with added omega-3 fatty acids have emerged in the marketplace due to their added health benefits. Examples of foods being fortified with omega-3 fatty acids include milk-based products, juices, spreads, salad dressings, sauces, breakfast cereals, baked goods, sauces, infant formulas and baby foods. Algal oil is also another source of omega-3 fatty acids. Algal oil is useful for those concerned about fish consumption (due to mercury contamination) and vegetarians who do not want to include fish in their diet. A newer method for increasing the omega-3 fatty acid content of foods is biodelivery. Biodelivery involves adding omega-3 fatty acids to animal feed so that their tissues become enriched. Examples of such foods include eggs, beef and pork products. by Dorothy McFadden, MA, RD, LDN 2

3 Another way to increase fish oil consumption is supplementation. Over-the-counter fish oils are not regulated and can contain contaminants, including mercury. Before purchasing a supplement, make sure that it is labeled mercury-free. A USP-verified mark on a fish oil label means that compliance with standards set by the United States Pharmacopeia USP organization has been met. As the FDA does not regulate dietary supplements, a USP-verified seal may provide assurance that the fish oil is of higher quality. Also, introduce the amount of omega-3 fatty acids slowly, as supplementation can cause flatulence, belching and bloating. Fish oils taken for many months may cause a deficiency of vitamin E and, as a result, many companies add vitamin E to their fish oil supplements. As you can see, there are several ways to increase omega-3 fatty acids in your diet. How you decide to increase your intake is up to you. ** Fish oils should be taken with caution among people who are taking blood-thinning medications and should only be taken under the supervision of your physician.** Resources: Medline Plus: US National Library of Medicine NIH: National Institutes of Health: Omega-3 fatty acids, fish oil, alpha-linolenic acid NIH: Office of Dietary Supplements: Omega-3 Fatty Acids and Health Fact Sheet International Food Information Council Foundation. Functional Foods Fact Sheet: Omega 3 fatty acids RD 411 Handouts: Flax Basics, Omega 3 Fatty Acid Q & A, Omega 3 Fatty Acids by Dorothy McFadden, MA, RD, LDN 3

4 The Amazing Flax Cookbook Complimentary Recipe Swedish Meatballs Preparation time 15 minutes; cooking time 20 minutes; yield 6 servings Meatballs ¼ cup minced onion ½ tablespoon extra virgin olive oil 8 ounces lean ground beef(chuck or sirloin) 8 ounces ground turkey ¼ cup ground flaxseed 2 whole eggs salt, to taste ¼ teaspoon black pepper ¼ teaspoon ground nutmeg ¼ teaspoon ground allspice ¼ cup plain bread crumbs ½ cup water 1 tablespoon extra virgin olive oil Sauce 1 one-ounce package of brown gravy mix, dry ¼ cup lite sour cream Instructions 1. In small saucepan, add olive oil and onions. Cook over medium-high heat for about 2-3 minutes until tender. Set aside to cool. 2. Mix remaining meatball ingredients (except olive oil) together in large bowl, including onions. Form into meatballs. You should have approximately 18 balls. 3. Brown meatballs in frying pan with olive oil until done, about minutes. Brown on all sides. 4. Make brown gravy according to package instructions. Take off heat and fold in sour cream. Mix well together. by Dorothy McFadden, MA, RD, LDN 4

5 5. In the same pan meatballs are in, pour gravy/sour cream sauce over meatballs and let simmer 2-3 minutes. Calories 241 Carbohydrates 8 g Protein 19 g Nutrition Information Per Serving Fat 15 g Omega-3 Fats 1368 mg Cholesterol 129 mg Fiber 2 g Calcium 58 mg Sodium 389 mg Copied from The Amazing Flax Cookbook written by Jane Reinhardt-Martin RD, LD, online at by Dorothy McFadden, MA, RD, LDN 5