Last week we focused on Super Foods with monounsaturated fat, and this week we’re going to learn about two Super Foods that are stars in the “omega-3 fats” category:  salmon and flax.  Salmon is the straight-up super food while flax sits in the “honorable mention” category; you’ll see why in this Food for Thought.

What is an Omega-3 Fat?

In case you’ve been hiding under a rock and don’t watch the news (like me!), you might not have heard this term a zillion times in the last few years.  Poor Americans, we’re generally deficient in omega-3 fats, mostly because much of our processed foods contain omega-6 fats, not evil in their own right, but vastly overeaten, which throws us out of balance.  Our bodies want a proper balance between these two polyunsaturated fats.  There’s a lot of different ratios given, so I’ll just leave it at that and leave out the numbers. UPDATE: More on the omega-3/omega-6 balance!

Omega-3s are called “essential” fats because our bodies cannot manufacture them.  We must eat them.

The three main types of omega-3 fatty acids are ALA, DHA and EPA (I’ll spare you the longer terms!).  You’ll recognize DHA and EPA from formula packages and children’s supplements; they’re found in high concentration in the fatty parts of fish (think fish oil supplements).  ALA is less helpful, but can be turned into DHA and EPA in your body (but I’m not sure how that works, or if it works with all sources of ALA).  This article says that very little ALA (1%) actually becomes the others.  DHA and EPA are in the news right now for being major brain foods, especially for developing brains – pre-birth and post-birth.  They are a major component of human breast milk, the perfect human food.  Photo source

Health Benefits of Omega-3s:

• **Lowers cholesterol and triglycerides
• **Lowers high blood pressure
• **Protects against heart disease, stroke
• Diabetes treatment
• Weight loss
• Reduces inflammation from arthritis and rheumatoid arthritis
• Prevents osteoporosis (EPA)
• Lowers risk for depression
• Reduces risk for ADHD (when part of early diet)
• Improves symptoms of Crohn’s Disease and ulcerative colitis (especially ALA)
• Treats asthma
• Improves eye health (EPA and DHA)
• Woman stuff:  menstrual pain and menopause
• Reduced risk of colon, prostate and breast cancer
  Photo source

Sources:  1 2

This is why my husband allows me to serve fish once a week, even though he HATES it!  Tonight I smothered it in a very spicy jalapeno cheese sauce.  He says, “Sauce is great, rice is great…there’s still fish in there, and that’s terrible.”  Poor guy.  I give him major props for choking tilapia down once a week to improve his health!!  (I can’t get him to eat salmon yet…)

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Nutritional and Health Benefits of Salmon

• Extremely high omega-3s (DHA and EPA especially), so…
• …All the Omega-3 benefits from above TO THE HILT!
• High protein
• Very good source of selenium, niacin and vitamin B12
• Good source of phosphorus, magnesium and vitamin B6
• Lowers risk of Leukemia, Multiple Myeloma, and Non-Hodgkins Lymphoma
  Source

Why “Wild” Salmon?  How to Buy Safe Salmon…see Friday’s post for this important information!

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Nutritional and Health Benefits of Flaxseeds:

• high in most of the B vitamins, magnesium, and manganese
• Omega 3:  ALA
• HIGH in fiber (both soluble and insoluble)
• Protein, low carb
• Antioxidants (cancer-fighters)
• Lignans (balance female hormones)
• thiamin, riboflavin, niacin

How all this can improve your health:

• See above for omega-3 benefits (from ALA in flax)
• Reduces constipation (seeds only)
• Boosts immunity
• Particularly noted for female health:  fewer PMS symptoms, hot flashes in menopause

Sources:  1 2 3

Keep in mind that there are two ways to consume flax: seeds and oil (also known as linseed oil). The seeds have all the health benefits, but the oil doesn’t have any fiber. Some of the omega-3 benefits are questionable in flax, because it has such a concentration of ALA and very little DHA and EPA, the heavy hitters.  Because of this, fish oil (as a supplement) or fish is the better source of omega-3s.

Safety concerns with Flax

I was surprised at how many side effects there are to flax, especially the oil (seemed to be higher in incidence of side effects)!

• Oil not recommended during pregnancy – inhibits development of baby’s reproductive system
• Flatulence, loose stools
• Bowel obstruction
• Some research shows increased risk of breast and prostate cancer (even though omega-3s generally reduce that risk!)
• Seeds only:  general high fiber side effects like bloating, indigestion, constipation (if you don’t drink enough water), nausea.

Sources:  1 2 3

Yikes!  It seems flax is definitely an item to be handled with care. I’m beginning to reassess how much I want to bother with this particular omega-3.  (Read my sob story here.) It’s up for discussion!

Here’s a good article if you want to take flaxseed/oil or supplements and would like to check with current meds or conditions.

See Tuesday’s post for “How to Use and Store Flax Seeds and Oil“.

On to the Monday Mission:  Increase your Omega-3s!

Other Super Food Health Benefits:

• Chicken Stock/Broth
• Beans/Legumes
• Yogurt
• Eggs
• Tomatoes
• Cruciferous Vegetables
• Garlic and Onions
• Peppers
• Super Fruits