After reading Gillian’s Wednesday post about brain health, I decided to look into Omega-3 fatty acids, which I vaguely remembered from my days of reading Dr. Andrew Weil’s Eight Weeks to Optimum Health, were important to the health and intellectual performance of the brain. What I didn’t recall is that in addition to significant brain health benefits, studies have also shown benefits related to cancer, cardiovascular disease, delaying the effects of neurological diseases, immune function, mental health, and the development of the eyes and nerves and reducing inflammation. And, in 2004 the FDA gave Omega-3s a “qualified health claim” status indicating that they may reduce the risk of many heart problems. After this refresher, I am convinced I need to pay more careful attention to getting these Omega-3s into my daily diet!
Since these fat compounds cannot be formed in our bodies they must be consumed as part of a healthy diet. There is no daily recommended value for Omega-3s but the sources we considered (1, 2, 3, 4) generally recommend a minimum of 2-3 servings of Omega-3 rich food per week. Many companies are now fortifying foods like pasta, mayo, orange juice, and peanut butter with Omega-3s but why not get it straight from the source? Omega-3s are commonly found in deep water fish, but if you are not a big fish eater, you can find more than adequate amounts in flaxseeds, walnuts, soybeans and squash and lesser amounts in cauliflower, broccoli and cabbage.
Excellent sources of Omega-3s:
1) Flaxseeds (2Tb) – throw a tablespoon of ground seeds into your morning smoothie or mix with cinnamon and sprinkle on a sliced green apple
2) Walnuts (1/4cup) – toss a handful of toasted, chopped walnuts into your salad or on top of your oatmeal
3) Salmon (4oz) – choose baked or broiled rather than smoked for higher levels of Omega-3s
Other good sources:
4) Sardines (3.25oz can)
5) Cooked soybeans (1cup)
6) Halibut (baked/broiled) (4oz)
7) Shrimp (steamed/boiled) (4oz)
8) Raw tofu (4oz)
9) Scallops (baked/broiled) (4oz)
10) Winter squash (baked) (1cup)
What are your recipe ideas or tips for working these “smart foods” into your diet?