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Now fat’s
good for us?
It’s
not just another fish story
Low fat, no fat and now they say to eat more fat?
Over the years, Americans have been fed different stories about choosing
the right foods for optimum health. When researchers warned that too much
fat in your diet leads to cardiovascular disease, diabetes and a host
of other health problems, Americans jumped on the low fat, no fat bandwagon
with little success.
New studies reveal that we must have some fat in our diet for good health
and reduction of disease. The omega-3 fatty acids are said to be “essential”
because they can not be produced by the body and must be obtained through
our food sources.
What are omega-3s?
Omega-3 essential fatty acids can come from either plant or marine sources.
They can be found in fish and fish oil, unrefined vegetable oils, raw
nuts, seeds and beans. Linolenic acid, the marine source, can be found
in certain fatty fish such as mackerel, lake trout, herring, sardines,
albacore tuna and salmon. These fish and fish oil supplements contain
bioavailable docosahexaenoic (DHA) and eicosapentaenoic (EPA) acid, the
two kinds of omega-3 essential fatty acids crucial to good health.
The plant based omega-3 essential fatty acid is alpha linolenic acid (alpha
meaning plant) and can be found in omega-3 rich oils such as flaxseed,
canola, soybean and walnut oils. These plant sourced omega-3 EFAs don’t
metabolize in the body like fish oil. They need to be broken down by the
body’s enzymatic system into DHA and EPA before the body can reap
its powerful benefits. Flaxseed oil, the plant source highest in omega-3s,
is a great alternative for vegetarians and those who can’t tolerate
fish or fish oil capsules.
In Dr. Walter Willett’s book, “Eat, Drink & Be Healthy,”
he writes: “Given the wide ranging importance and benefits of omega-3
fatty acids, everyone should try to eat at least one good source of them
a day.”
The omega-3 essential fatty acid is a key component of cell membranes
throughout the body, especially the eye, brain and central nervous system.
This important fat is the building block of hormones, including those
that regulate blood clotting, artery walls and inflammation. A recent
study indicated that the omega-3 EFA from fish reduces the risk of cardiovascular
disease and can reduce the risk of stroke as well.
Fish oil has been found to increase circulation and reduce insulin sensitivity;
but most importantly, diabetics who ate more fish had a significantly
lower risk of coronary heart disease and total death than those who didn’t
eat fish. Fish oils have proven beneficial for people suffering many disorders
including depression, cystic fibrosis, Crohn’s disease, irritable
bowel syndrome, diabetes and lupus. It also helps keep hair, skin and
nails healthy.
On a grand scale, omega-3s play a vital role in health. Doctors and researchers
have been studying the benefits for years. Now the government and the
important organizations are also emphasizing the need for good fats in
the diet.
Last November, the American Heart Association (AHA) issued a release stating,
“omega-3 fatty acids benefit the heart health of healthy people,
people at high risk of cardiovascular disease and patients with cardiovascular
disease.” The organization recommends that Americans eat fatty fish,
such as mackerel, lake trout, herring, sardines, albacore tuna and salmon,
at least twice a week. Regular consumption of omega-3 fatty acids from
plant sources such as flaxseed, canola, soybean and walnut oils is also
highly recommended.
Recently, the White House Executive Office sent a letter to the Department
of Health & Human Services and the USDA requesting the departments
promote the consumption of omega-3 essential fatty acids. The request
has been made to add omega-3 essential fatty acids to the new dietary
guidelines for Americans, scheduled to be released in 2005. The Executive
Office has also asked that omega-3s be incorporated on the soon to be
updated 1992 USDA Food Guide Pyramid.
The American Heart Association urges Americans to eat fatty fish to get
an adequate intake of omega-3s into their diet. Take caution when choosing
these fatty fish, as sometimes they are laden with contaminants such as
mercury, PCBs and lead. Supplements can be taken if omega-3 rich fish
or plants sources aren’t readily available. Before purchasing fish
oil supplements it is important to look at the label to make sure it is
PCB, mercury and lead free.
“Product quality and consumer health are number one for Spectrum.
Every lot of fish oil we encapsulate is tested to be free of PCBs, mercury,
lead and dioxins,” says Neil Blomquist , CEO of Spectrum Organic
Products, Incorporated. “It would be absurd for us to supply consumers
with heart healthy fish oil that contained deadly toxins.”
Flaxseed, canola, walnut and soybean oils can be incorporated into salad
dressings for their omega-3 benefits.
Incorporating omega-3 essential fatty acids into your diet, whether by
marine or plant source is a good start to a healthier way of eating and
living. Reducing your intake of saturated fat and trans fats, exercising
and eliminating stress are just as important.
Spectrum Organic Products carries a natural and healthy line of trans
fat free shortening, margarine, spreads, culinary oils and essential fatty
acid nutritional supplement line including PCB mercury free fish oil and
organic flaxseed oil. You can find their products in natural food stores
and select chain stores across the United States. For more information
log onto www.spectrumnaturals.com or call (800) 995-2705.
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