Measuring Up: Omega-3 Fatty AcidsBy Janet Benton
What Should I Know?
Omega-3 fatty acids, or ALAs, are vital nutrients designated "essential" because our bodies can't produce them; instead, we have to take in a steady supply. While another type of essential fatty acids called Omega-6 is plentiful in the typical U.S. diet, Omega-3s lag far behind. The Omega-3s in fatty fish--EPA and DHA--can help reduce some heart-disease risk factors such as arrhythmias, triglycerides and blood pressure, while the plant form (ALA) may reduce risk of fatal heart disease.
Researchers are exploring whether certain groups can benefit from Omega-3s, including children with ADHD, autism or Asperger's syndrome; nursing mothers and infants; women with painful menstruation; people with inflammatory conditions such as rheumatoid arthritis; and those with many other ailments, including depression, diabetes, degenerative disk conditions and solid-tumor cancers related to hormone production.
Where Can I Get Omega-3s?
fish: The richest food sources are fatty fish such as sardines, lake trout, anchovies, salmon, herring, mackerel, halibut, striped bass, tuna and cod. Caveat: Because fish can contain mercury, dioxin and other toxins--of special concern to nursing mothers and infants, all children and women of child-bearing age--you may want to plan your family's intake with the Physicians for Social Responsibility intake guide, "Healthy Fish, Healthy Families," which you can download from www.mercuryaction.org/fish.htm.
plants: Many plant foods are loaded with the Omega-3 known as ALA. These foods contain less saturated fat than fish, though ALA may be less easily utilized than DHA and EPA according to current research. Standout sources include flaxseed, canola and soybean oils; walnuts and other nuts and their oils; chia seeds; great northern, kidney and navy beans; and soybeans and tofu. Caveats: Because Omega-3 fatty acids spoil quickly and become unhealthful, it's best to store oils and nuts in the fridge. Flaxseed oil has a strong taste.
animal foods and other products: The diet that food-producing animals eat makes a big difference. Eggs from hens fed a diet that includes Omega-3-rich chia seeds, flax seeds, fish oil or marine algae contain more DHA than other eggs. Brands include Christopher Eggs, Gold Circle Farms, Organic Valley and Happy Hen. Meat from grass-fed animals can offer more Omega-3s and vitamin E. And some companies now enrich their foods to boost Omega-3s. Because DHA and ALA are found naturally in breast milk, they are now added to some formulas. Omega Farms produces fish-oil-enriched cheese, milk, yogurt and orange juice; A.C. Larocco makes tasty pizzas with a fish-oil-enriched organic crust and Stonyfield Farms offers child-sized cups of organic YoBaby Plus Fruit & Cereal with DHA that pleased our grown-up tasters, too. Caveat: If someone in your family is allergic to fish, consult a doctor before offering foods enriched with fish oil.
supplements: Omega-3-rich hemp, flaxseed and micro-algae powders can be added to blender drinks. Check labels to see what you're getting. Fish-oil supplements that are pharmaceutical grade (free of contaminants) are available at pharmacies and natural foods stores. Makers include Nordic Naturals, which makes a kids' chewable gel-cap with a pleasing fruit taste as well as formulas for juniors and women (see www.nordicnaturals.com), and N3 Oceanic (www.n3inc.com), which makes supplements for those with heart disease as well as a liquid supplement for kids. Caveats: Check with a doctor before taking a fish-oil supplement, as supplementation isn't beneficial for everyone with heart disease and other conditions. Prolonged use may make menstruating women more prone to anemia.
How Much Should I Get?
Good question! There is little consensus on specific amounts, but it's generally agreed that healthy people who eat fish can get plenty through food alone. The American Heart Association advises healthy people to eat at least two servings of fish (particularly fatty fish) per week and to eat tofu and other forms of soybeans, as well as canola oil, walnuts and flaxseed, and their oils (www.americanheart.org). Recommendations for those with heart disease are available on their site.
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