The sun is starting to shine, and warmer days are upon us here in Mid-Missouri. It reminds me of one of my favorite things to do - fishing. There is nothing quite as relaxing than casting my line into the water and then the anticipation of the catch.
Have I "caught" your attention yet? We are going to switch gears and discuss omega-3 fatty acids, a rather "fishy" topic. So what is so hot about omega-3 fatty acids, and how can you "catch" more of them in your diet? For that information, just read below. I promise, no more corny "lines."
Most Americans should aim to a eat moderate amount of fat in their diet. The goal is to replace most of the "unhealthy fats" with "healthy fats." So what are healthy fats? Two of the most common categories are monounsaturated fats and polyunsaturated fats, or MUFAs and PUFAs for ease.
MUFAs are in the spotlight as they have been shown to help to lower LDL cholesterol. Oils that are higher sources of MUFAs are olive, canola and peanut. A few solid food sources include avocados, nuts and olives.
PUFAs are generally classified into two categories, omega- 3 fatty acids and omega-6 fatty acids. Both of these fatty acids are considered essential for our bodies, meaning our bodies cannot make them, therefore we must consume them in our diet. If we do not get enough of them, we get sick. They are also what we term biologically active, meaning they serve important roles in our body, unlike other fats. Omega-6 fatty acids and omega-3 fatty acids have different functions.
Omega-6 fatty acids have been found to be more pro-inflammatory and omega-3 fatty acids, more anti-inflammatory. Inflammation is a hot topic now in health care. While we all tend to look for things that are anti-inflammatory, we need to remember that our bodies do need certain amounts of inflammation in order to survive. However, excess inflammation has been linked to several disease states including obesity.
Omega-3 fatty acids have been touted as "the building blocks" and are made up of three types of acids, EPA (Eicosapentaenoic acid), DHA (Docosahexaenoic acid) and ALA (Alpha-linolenic acid). ALA is absolutely essential for our bodies to function. We can use ALA to make EPA and DHA but this process is not easy or very efficient. Only 7-8 percent of ALA is converted in the body to EPA and DHA.
What is the solution? Eat more omega-3! The best sources are primarily from fatty fish like tuna, salmon, crab, lobster, oysters and shrimp.
What are more benefits of omega-3? One of the biggest is improved heart health. EPA and DHA from fatty acids reduce the risk of heart disease by helping to maintain normal heart rhythms, reduce inflammation, reduce the chance of stroke and relax blood vessel walls. Our brains are composed of mainly fatty tissue and omega-3 fatty acids feed the brain to regulate mood, attention and memory which aids in reducing the risk for Alzheimer's disease and dementia. Eating omega-3 from fish can help improve insulin sensitivity and blood glucose control. Eating more protein from seafood has been shown to help reduce hunger and may aid in weight loss. An additional benefit is that most seafood high in omega-3 is low in calories, cholesterol, sodium and carbohydrates while high in calcium and certain vitamins and minerals.
If fish is not your fancy, you are in luck as there are a few other good sources of omega-3 ALA including flaxseeds, walnuts, beans (pinto, soy, navy and kidney) and winter squash.
How much should you eat? Harvard School of Public Health calculated that eating about 2 grams per week of omega-3 fatty acids in fish, equal to about one to two servings of fatty fish per week, reduces the chances of dying from heart disease by more than one-third. For patients with documented coronary heart disease, the AHA recommends consuming 1 gram of EPA+DHA per day preferably from fatty fish. EPA+DHA in capsule form could be considered in consultation with your physician. For ALA (plant-based omega-3), a total intake of 1.5-3 grams per day is beneficial.
Below is a recipe for muffins that are high in omega-3. I hope you enjoy!
Denise Coots, a registered and licensed dietitian, is the lead clinical dietitian at SSM Health St. Mary's Hospital in Jefferson City. She has a passion for helping others, ranging from patients in the intensive care unit to individuals in the community with various dietary issues.
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BANANA OATMEAL MUFFINS
Makes: 12 servings
1 cup natural, whole grain oatmeal
1 cup whole wheat flour
1 tablespoon ground cinnamon
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
1/2 cup brown sugar
2 egg whites
1/2 cup apple sauce
1/2 cup 1 percent milk
1/2 cup non-fat yogurt
7 tablespoons whole, ground flaxseed meal
2 packets sugar substitute
2 ripe bananas
25 grams crushed walnuts
In a bowl, soak oats in milk and yogurt with the cinnamon, sugar and brown sugar for about one hour. Mash two ripe bananas and combine with applesauce and egg whites. In a separate bowl combine flour, salt, baking powder, baking soda, salt and ground flaxseed. Add banana mixture to the soaked oats; mix well. Add in dry mixture and fold in walnuts. Be careful not to over-mix muffin batter, or muffins will come out of tough.
Preheat the oven to 400 F. Spray muffin pans lightly with cooking spray. I would suggest not using muffin papers, as they will stick to the muffin. Bake for approximately 25 minutes.
Recipe submitted by SparkPeople user SOPHIEGIRL517.
Nutrition (per muffin): 160 calories, 3.7 grams total fat, 0.5 milligram cholesterol, 251.2 milligrams sodium, 30 grams total carbohydrate, 4.4 grams dietary fiber, 4.6 grams protein, 1.1 grams omega-3.