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Oh, Those Omegas

All about the powerful nutrients and where to find them

By Claire Charlton

A well-rounded diet includes a variety of nutrients important to optimal health, and recent research has shown that omega-3 fatty acids are at the top of the chart for healthy eating. Though “omega-3s” are certainly hot in the health food industry, many people are confused about just what they are and why we need them. Let’s sort it all out.

What are omega-3s?

Omega-3s are essential fatty acids that are important because they cannot be made by our bodies, according to Holly Guzman, R.D., a clinical dietitian at Oakwood Healthcare in Dearborn. “That means we must get them from our diet,” she says.

Essential fatty acids are necessary for the formation of healthy cell membranes, including brain and nervous system cells. Because they are highly concentrated in the brain, these fatty acids appear to be particularly important for cognitive (brain memory and performance) and behavioral function, according to the University of Maryland Medical Center

They also regulate critical body functions such as blood pressure, and immune and inflammatory responses, says Guzman.

Is there more than one type?

Yes. Three types of omega-3s can be used by the human body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are more readily absorbed by the body and are found in fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon. ALA is found in tofu, soybeans, canola, walnuts and flaxseed, and their oils. Once these foods are ingested, the body converts ALA to EPA and DHA.

What do omega-3s do for my health?

“Research is beginning to find that omega-3s may help prevent cardiac disease or prevent sudden death in those who already have cardiac disease,” says registered dietitian Nancy Fassinger, nutrition educator at DMC Children’s Hospital of Michigan in Detroit.

According to the American Heart Association (AHA), DHA and EPA in particular are important to heart health, especially for those who already suffer from coronary heart disease.

Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as cancer and arthritis, according to the University of Maryland Health Center. Infants who do not get enough of these acids from their mothers before birth are at risk for developing vision and nerve problems.

Further research needs to be done to support some of the more inconclusive claims that omega-3s positively affect eyesight and mood, says Fassinger.

Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

How much do I need?

The AHA suggests eating two servings of fatty fish from coldwater sources daily. Although the ideal amount you should take isn’t clear, evidence from studies suggests that 0.5 to 1.8 grams of EPA and DHA per day (either as fatty fish or supplements) significantly reduces deaths from heart disease and all causes. For ALA, the beneficial amount is 1.5 to 3 grams, according to the AHA.

What about people who don’t like fish?

According to the University of California, cold-water fish consume DHA-rich algae, but these fishes’ oiliness makes them absorb more mercury, dioxin, PCP and other metals.

If fish isn’t on your menu, DHA is now being added to foods available in most grocery stores. Look for DHA-supplemented orange juice and soymilk, along with eggs laid by chickens that eat DHA-supplemented feed. Silk Plus Omega-3 DHA, a new product in the Silk soymilk line, adds DHA that comes from microalgae, making it completely vegetarianfriendly, and free of mercury and other ocean pollutants often found in fish, according to Sara Loveday, of Silk’s manufacturer, WhiteWave Foods.

Tofu, soybeans, canola oil, flaxseed and walnuts are great sources of ALA. Flax is available pre-ground into a meal that can be sprinkled over cereals, added to baked goods, or mixed with oatmeal or smoothies. Guzman suggests eating wheat germ and green leafy vegetables such as spinach, kale, leeks and broccoli to meet your daily recommended intake.

Can I just take a pill?

Fish oil capsules are available, but their use should be recommended by a doctor because high doses can increase the risk of stroke, according to the National Institutes of Health. When fish oils are used specifically to reduce triglycerides, physicians can prescribe a Food and Drug Administrationapproved version that may be safer and more effective than over-the-counter varieties, says Fassinger.

Are there other omega fatty acids?

Yes. Omega-6 fatty acids are found in red meat, pork, dairy products and polyunsaturated oils from sources such as soybeans, canola and corn. Excessive intake of omega-6s can create an imbalance because they compete with omega-3s to be actively used by our bodies, says Guzman.

“In order to fix the imbalance, we need to either decrease intake of omega-6s or increase intake of omega-3s,” she says. According to the National Institutes of Health, people who consume Western diets (higher in meat, lower in fruit and vegetables) take in about 10 times more omega- 6s than omega-3s, and recent studies suggest that lower ratios help protect against chronic illnesses such as cardiovascular disease, cancer and autoimmune disorders.

Make It Omega Straw-Nana Smoothie

Makes 2 servings
Ingredients

• 1 cup Silk Plus Omega-3 DHA
• ½ cup diced, frozen strawberries
• 1 sliced, frozen banana
• 2 tablespoons sweetener of choice (optional)
• 1/8 teaspoon vanilla (optional)

Preparation: In blender combine soymilk, fruit, sweetener and vanilla. Blend until smooth and creamy. (Reprinted with permission of WhiteWave Foods)

Akasha’s Honey Flaxseed Bread

Makes 2 loaves
Ingredients

• 1/3 cup warm (105 to 115 degrees F) water
• 2 packages (4½ teaspoons) active dry yeast
• 2 cups (105 to 115 degrees F) plain soymilk
• 3 tablespoons canola oil, plus more for greasing the bowl
• 2 tablespoons buckwheat or alfalfa honey
• 2 tablespoons molasses
• 2 teaspoons fine sea salt
• 3 cups whole-grain spelt flour
• 3 to 3½ cups white spelt flour
• ½ cup flaxseeds

Preparation: Put warm water in a large bowl or in the bowl of a freestanding heavy-duty electric mixer fitted with the dough hook. Sprinkle the yeast over the water. Let stand about 10 minutes, or until yeast dissolves and foams.

Stir in soymilk, oil, honey, molasses and salt. Add whole-grain spelt flour and 3 cups of white spelt flour, mixing well; add additional flour if needed, as dough should be moist but not sticky. Knead by hand on a floured board for 10 minutes, or on low speed in the mixer, adding a bit more flour if needed, until the dough is smooth and elastic. You can also knead the dough in a food processor fitted with the plastic blade. Knead in the flaxseeds.

Form the dough into a ball and place it in an oiled bowl, turning once to cover with the oil. Cover bowl loosely with a clean towel or plastic wrap and place in a warm, draft-free place until doubled in size, about 1½ hours.

Grease two 8½-by-4½-inch (6-cup) loaf pans. Punch dough down, knead briefly, and form into two 8-inch-long loaves. Place in loaf pans seam side down. Cover loosely with oiled plastic wrap and let rise in a warm place until doubled, about 1¼ hours.

Preheat oven to 375 degrees F. Bake for 40 to 45 minutes. Turn out of the pans and let cool on racks. From Hollywood Dish: More Than 150 Delicious, Healthy Recipes from Hollywood’s Chef to the Stars, by Akasha Richmond (Avery, 2006, $24.95)