|
| |
Health Benefits of Omega3 Fatty Acids in Salmon
Abstracted from Wegmans
website with thanks, for further information please go to The
University of Minnesota specialist website.
Omega-3 Fats:
Lots of Reasons to Eat More Fish!
What are omega-3 fats?
These beneficial fats are in the oil naturally
found in fish. The omega-3 fats, EPA and DHA, play different but equally vital
roles in human health. Though research with omega-3 supplements is promising,
most experts recommend eating more fish rather than taking supplements.
How do they work?
EPA
- helps make the platelets in blood less sticky which in turn could help prevent
the build-up of plaque otherwise leading to a heart attack or stroke.
DHA
- may help stabilize heart rhythm; potentially important for people recovering
from heart attacks. May help regulate cell membrane functions involved in
transmitting signals among brain cells.
What are the potential benefits?
Heart disease control
In Chicago's Western Electric Study (over 2,000 men) the risk of death from
heart attack was half the usual rate among those who ate an average of about 8
ounces of fish (2 servings) a week. Other recent research suggests that just one
serving a week of "fattier" fish, like salmon or mackerel, could cut
the chance of cardiac arrest by 50% in folks with weakened hearts.
Rheumatoid arthritis relief
Some patients taking omega-3 supplements report less joint pain and less morning
stiffness. There does not seem to be a benefit with the more common form of
arthritis, osteoarthritis. The American College of Rheumatology recommends
eating fish more often, but is holding judgment on supplements until more is
known about long term safety.
Healthy brain function
These fats may be helpful in mood and brain disturbances. For example, recent
research at Purdue University showed that boys with attention deficit disorder
who had lower levels of omega-3 fats in their brains had more behavior problems.
Studies are underway to see if omega-3 supplements can improve the boys'
behavior. It clearly seems to work for some. The researchers advise adding more
fish into children's diets until more is known about the long term safety of
supplements.
Colitis fighter
Bowel diseases such as Crohn's disease and ulcerative colitis lead to pain,
weight loss, and tremendous suffering. Washington University researchers in St.
Louis saw dramatic improvement with fish oil supplements, including weight gain,
less inflammation, and less need for medications such as prednisone.
Blood triglyceride control
Fish oil supplements may be helpful in lowering blood triglyceride levels in
patients with high blood levels.
Cancer fighter
Omega-3s suppress tumor growth in animals. Japanese women have only a third as
much breast cancer as American women. Heavy use of foods such as fish and soy in
the Japanese diet may be responsible. A recent study of 25 women showed that
supplemental fish oil could change the ratio of fats in breast tissue.
Precautions?
Hindered blood clotting
Large doses of fish oil could result in rare strokes or other bleeding
disorders. This is a concern for anyone taking other blood thinning agents such
as coumarin or aspirin. Consult with your physician or Wegmans pharmacist if
you're taking fish oil supplements in addition to other drugs.
How much omega-3s?
Americans now get 700-1,400 milligrams weekly.
The estimate for therapeutic benefits is 3,500 milligrams weekly. There is no
official recommendation for omega-3s. The estimate is based on amount needed,
for example, to lower triglycerides.
Omega-3 Fats in Fish per 3½ ounce serving
Less than
500 milligrams:
|
Abalone
|
Grouper
|
Orange
Roughy
|
Shrimp
|
|
Catfish
|
Haddock
|
Oysters
|
Snapper
|
|
Clams
|
Lobster
|
Perch
|
Sole
|
|
Cod
|
Mahi mahi
|
Pike
|
Trout (sea)
|
|
Crab
|
Mussels
|
Pollock
|
Trout
(brook)
|
|
Flounder
|
Octopus
|
Scallops
|
|
500-900
milligrams:
|
Halibut-Pacific
|
Striped sea
bass
|
|
Rockfish
|
Swordfish
|
|
Salmon
(Chum)
|
Turbot
|
|
Smelt
|
Tuna-yellowfin
|
|
Squid
|
Whitefish
|
More than
1,000 milligrams:
|
Anchovies
|
Sardines
|
|
Halibut-Atlantic
|
Shark
|
|
Herring
|
Trout
(Rainbow)
|
|
Mackerel
|
Trout
(Brook)
|
|
Salmon
(most)
|
Tuna
(Albacore)
|
|
