Editor’s note: March is National Nutrition Month and throughout the month Stripe will publish articles written by dietetic interns from the Nutrition Care Directorate at Walter Reed.
As I walked through the grocery store, Omega-3s seemed to be everywhere! They were advertised in peanut butter, vegetable spreads, oatmeal, and even orange juice. When I got to the checkout counter, there were a couple of magazines indicating to eat salmon and flaxseeds because of Omega-3s and how they are really good for you. I tilted my head thinking of a bunch of questions.
When in the world did this happen? Is it really necessary to be plugging Omega-3s in foods? How would I benefit from them? How correct are these magazines saying Omega-3s are good for you?
Well, you are in luck! I am saving you a trip to Google and sharing with you what we really know about Omega-3s.
What are Omega-3s?
Unlike saturated fats found in butter, Omega-3s are polyunsaturated fats. One of the Omega-3s is considered ‘‘essential,” meaning the body can’t make it on its own even though it is needed for many functions in the body. Plain and simple, we need to have sufficient amounts of Omega-3s in our diets.
Omega-3s have a multitude of benefits that go beyond the old, tired statement of ‘‘They are really good for you.”
Benefits include decreasing the risk of heart disease and stroke, while possibly helping to reduce symptoms of hypertension, joint pain, and dry, itchy skin. Omega-3s help keep your blood from clotting excessively by making hormones called prostaglandins. Bad fats are lowered in your blood, particularly triglycerides. Not to mention HDL cholesterol levels, also known as good fats, are increased! These are important in that they are all independent risk factors for heart disease. Omega-3 fats may improve your circulation by preventing your arteries from thickening and may improve your blood pressure. Furthermore, it is not just adults who get all the benefits. Omega-3s are necessary for proper brain and nerve development for babies.
In what foods can I find Omega-3 fats?
The American Heart Association (AHA) recommends getting at least two servings of fatty fish a week to get your Omega-3s. Each serving is 3.5 ounces cooked, or æ cup flaked fish. Examples of Omega-3 rich seafood are mainly cold-water fish, like salmon, tuna, halibut, and herring, and you can also find it in shrimp and scallops. Fatty fish have the most Omega-3s, but you can still get them into your diet with these other types of seafood, you just need to aim for eating about 12 ounces a week. Other sources of Omega-3 fats include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. This long list just goes to show you that even if you are allergic to things such as shellfish or soybeans, you have plenty of options to get those Omega-3s into your diet.
Omega-3s are better absorbed from food rather than supplements. Often people do not like fish oil supplements due to their fishy taste, but there are ways to get around it if your diet is lacking those awesome Omega-3s. You can freeze the fish oil supplements to help with the strong fishy taste.
Is there such a thing as too much Omega-3s?
Namely there are three potential side-effects to Omega-3s in your diet.
The first is as mentioned before — Omega-3s have blood thinning properties. By having too much Omega-3s, you will increase your bleeding risk, more so if you already take medications that are known blood thinners or you have a bleeding disorder. You need to contact you health-care provider for more guidance.
Secondly, the other common problem deals with fish oil consumption. You may experience feelings of an upset stomach, such as nausea, but this side-effect only occurs in about 4 percent of people at low doses. Lastly, expectant mothers and children should consider plant sources for their Omega-3s, such as soy, because mercury levels in some fish can be dangerous.
Omega 3s have been studied extensively and the benefits are numerous, particularly with their role in baby development and growth, heart disease prevention, and the lowering of those bad fats in your blood.
You should consider the AHA’s recommendation to eat two servings of fatty fish (or about 12 ounces of seafood) a week. Sources of Omega-3s are not limited to seafood; you have plant sources as well, so the possibilities of incorporating this amazing fat into your diet are vast.
If anything, there is always a fish oil supplement. Pregnant women and children should be careful because some fatty fish contains mercury; they need to keep in mind of the other sources of Omega 3s. Some fish have lower levels of mercury and can be safe to consume sparingly, such as light canned tuna, shrimp, salmon, cod, herring, and halibut.
For more information, go to the AHA Web site at www.americanheart.org.
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