To Fish or To Flax?…Omega 3s

July 13th, 2011 · 12 Comments · Healthy Living

Benefits of omega 3s, whether in food or supplement, have had quite a bit of attention in the past few years. It wasn’t until we stumbled upon some shocking statistics that we thought we would shed some light on the importance of omega 3s for your health and happiness. (Yes, happiness!)

According to recent statistical research, nearly 99% of people in the United States do not eat enough omega 3 fatty acids. Symptoms of omega 3 fatty acid deficiency are very vague and are often misdiagnosed as a different health ailment or nutrient deficiency.  Symptoms can be misleading and often general but range from mild to severe: fatigue, dry/itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance and joint pain. While winter weather seems to give the perfect out for some of these symptoms,  when they occur chronically it’s time to take a look at what else could be causing them.

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When most people hear “omega 3” they immediately think of fish or fish oil; both of these are great sources of good fat and provide an easy method of consumption. There are a variety of fish oils and fish oil supplements that are at the top of the market and are excellent choices to incorporate into your supplement routine.  Imagining your mother or grandmother standing over you with a large spoonful of cod liver oil? Regret taking the supplements due to the “fish burps” that follow?  Don’t let the memory of the spoonful or the threat of the notorious aftertaste scare you away from this powerful supplement with amazing benefits. In life as well as omega 3s, where there’s a will there’s a way.

Benefits of Omega 3s

High omega 3 foods and supplements have numerous health benefits that are often unbelievable. Aside from preventing a wide range of medical problems including Cancer, Cardiovascular Disease, Alzheimer’s, Depression, Bipolar Disorder, Asthma, ADHD and Rheumatoid Arthritis, omega 3s have other benefits. A sample of these include:

•Reduced inflammation throughout the body

•Provides anti-inflammatory effects on joints

•Maintenance of cell membrane fluidity

•Lowered amount of lipids (cholesterol and triglycerides) circulating in the bloodstream

•Improves blood flow

•Reduces the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis

•Reversal of skin disorders such as psoriasis and eczema

Go right to the source for Omega 3s with fish!

Go right to the source for Omega 3s with fish!

Seems a simple solution, incorporating a supplement or omega 3 rich foods, into your life to ease a variety of ailments and it is!  While some conditions and symptoms require a higher intake of omega 3s, a panel from The National Institutes of Health stated that the recommended consumption for these healthy fats should be about 2% of your daily caloric intake for a majority of the population. Following this recommendation will allow you to see the benefits of omega 3s and help you assess how you can change your intake to achieve desired results as time goes on.  Below is an excellent resource to gauge intake from omega 3 rich foods from The World’s Healthiest Foods:

 

World’s Healthiest Foods ranked as quality sources of:
omega 3 fatty acids

Food

Serving
Size

Cals

Amount
(g)

DV
(%)

Nutrient
Density

World’s
Healthiest
Foods Rating

Flaxseeds

2 tbs

95.3

3.51

146.2

27.6

excellent

Cloves, dried, ground

2 tsp

14.2

0.20

8.3

10.6

very good

Walnuts

0.25 cup

163.5

2.27

94.6

10.4

excellent

Oregano, dried, ground

2 tsp

9.2

0.12

5.0

9.8

very good

Salmon, chinook, baked/broiled

4 oz-wt

261.9

2.09

87.1

6.0

excellent

Cauliflower, boiled

1 cup

28.5

0.21

8.8

5.5

very good

Sardines

3.25 oz can

191.4

1.36

56.7

5.3

very good

Mustard seeds

2 tsp

35.0

0.20

8.3

4.3

very good

Cabbage, shredded, boiled

1 cup

33.0

0.17

7.1

3.9

very good

Romaine lettuce

2 cup

15.7

0.08

3.3

3.8

good

Broccoli, steamed

1 cup

43.7

0.20

8.3

3.4

very good

Brussel sprouts, boiled

1 cup

60.8

0.26

10.8

3.2

good

Winter squash, baked, cubes

1 cup

80.0

0.34

14.2

3.2

good

Tofu, raw

4 oz-wt

86.2

0.36

15.0

3.1

good

Summer squash, cooked, slices

1 cup

36.0

0.15

6.2

3.1

good

Halibut, baked/broiled

4 oz-wt

158.8

0.62

25.8

2.9

good

Collard greens, boiled

1 cup

49.4

0.18

7.5

2.7

good

Spinach, boiled

1 cup

41.4

0.15

6.2

2.7

good

Kale, boiled

1 cup

36.4

0.13

5.4

2.7

good

Soybeans, cooked

1 cup

297.6

1.03

42.9

2.6

good

Shrimp, steamed/boiled

4 oz-wt

112.3

0.37

15.4

2.5

good

Turnip greens, cooked

1 cup

28.8

0.09

3.8

2.3

good

Cod, baked/broiled

4 oz-wt

119.1

0.32

13.3

2.0

good

Strawberries

1 cup

43.2

0.11

4.6

1.9

good

Green beans, boiled

1 cup

43.8

0.11

4.6

1.9

good

Snapper, baked/broiled

4 oz-wt

145.2

0.36

15.0

1.9

good

Scallops, baked/broiled

4 oz-wt

151.7

0.35

14.6

1.7

good

Tuna, yellowfin, baked/broiled

4 oz-wt

157.6

0.33

13.8

1.6

good

Raspberries

1 cup

60.3

0.12

5.0

1.5

good

Miso

1 oz

70.8

0.14

5.8

1.5

good

 

World’s Healthiest
Foods Rating

Rule

excellent

DV>=75%

OR

Density>=7.6

AND

DV>=10%

very good

DV>=50%

OR

Density>=3.4

AND

DV>=5%

good

DV>=25%

OR

Density>=1.5

AND

DV>=2.5%

 

With a rating ranging from excellent to good, it should be easy to locate some of your favorites and see how well it stacks up against others. The goal of meeting 2% of your daily caloric intake is much easier when you think about what you are already eating and we hope this chart encourages you to take an active role in assessing the amount of omega 3s you consume daily or weekly. And, here’s a great tip:  by adding flaxseed and fatty fish to your weekly diet you can easily meet the goal.  There is research evidence showing that two servings of non-fried fish per week, especially wild-caught salmon, tuna or halibut, can be enough to significantly increase the level of omega 3 fatty acids in your blood thus allowing you to enjoy the benefits. Adding a teaspoon of ground flax seed to your oatmeal, cereal or smoothie is a great way to get a daily dose of omegas.

Omega 3s in flax, chia and other seeds.

Vegans and vegetarians looking to boost their intake need to rely heavily on borage, flax and other options they find suitable within the chart above, especially nuts.

A word of warning concerning high dietary intake of omega 3 fats, especially from fish: High intake may decrease blood pressure and thin the blood. People taking prescription blood pressure medications or anticoagulants should consult with their physician before taking fish oil supplements in conjunction with a diet rich in fish.

The benefits of omega 3s begin on the cellular level, the most basic of all, and yet overtime benefits are seen from the inside out. Improved function of the body, improved mental and physical function and improved skin can all be possible with the simple addition of a supplement, oil or an increase in omega 3 rich foods.  No matter your age, omegas are beneficial to all.

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12 Comments so far ↓

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