The Recipe Doctor
From low-fat recipes to recipes designed for persons with diabetes, Elaine Magee, MPH, RD, shares recipes and advice to create healthy meals that are guaranteed to please. [Editor's note: Elaine no longer contributes to Silver Planet, but we have made her archived blog entries available as a service to our readers.]
The Three Omegas as the Three Amigos
There are three, count them, three types of omega-3 fatty acids
that we get from food. We need each and every one. ALA is the omega-3
fatty acid that we get from plant foods like canola oil, ground
flaxseed, and walnuts. EPA and DHA are the two omega-3s we get from
fish.
We don't know the whole story yet, but it looks like we
need both plant and fish omegas for different and complementary health
benefits.
For example, it makes sense that if we are switching to fats that are higher in plant omega-3s, we will hopefully be decreasing the intake of plant omega-6s that we get from the fats we typically see in cooking and food products. And omega-6 fatty acids in excessive amounts can spur the production of hormone-like substances called eicosanoids that can spur inflammation and damage blood vessels, eventually leading to blood clots and constricted arteries. (Ground flaxseed, canola oil, and walnuts each provide ALA and additional protective substances.)
Our bodies are able to convert small amounts of plant omegas into the fish omegas, but if we have a lower amount of omega-6 in our diet, we are able to convert even more plant omega-3s to the longer-chain fish omega-3s. This is because when our bodies metabolize the omega-6s in our diet, we use the same enzyme that the body needs to convert plant omega-3s to the longer-chain fish omegas.
The typical American consumes about 10 times more omega-6s than omega-3s. Some experts suggest a healthier ratio would be three times the omega-6 to omega-3. Omega-6s are found in corn oil, safflower oil, sunflower oil, peanuts, chicken, mayonnaises, soybean, grapeseed oil, and other vegetable oils.
The Omegas and Disease Protection
Omega-3 fatty acids may help protect us from heart disease, dementia, and inflammation that can lead to rheumatoid arthritis, diabetes, and cancer, according to Karen Collins, MS, RD, nutrition director with the American Institute for Cancer Research.
The recommendation to eat about eight ounces (2–3 servings) a week of fish rich in omega-3s—such as salmon, mackerel, and sardines—leads to an average daily intake of 500 milligrams of EPA and DHA, which is associated with a lower risk of heart disease. For those with heart disease, the recommendation for 1,000 milligrams EPA and DHA would require double this fish consumption and may lead some to take fish oil supplements. Eggs rich in omega-3s will also contribute a little EPA and DHA to our diet.
By Elaine Magee, MPH, RD
The Recipe Doctor Blog
Our Silver Advisors™ are professional geriatric care managers and other experts who provide phone consultations on preventing falls, navigating Medicare, evaluating senior driving challenges, and other issues baby boomers must resolve while caring for an aging loved one. Silver Advisors clarify concerns, suggest a plan of action, help prioritize next steps, and furnish personalized written plans and recommendations. All callers receive a complimentary 15-minute consultation.
What We Do
Silver Planet® helps baby boomers guide their parents to age in place by providing services and products related to aging at home and housing options.
