I ran across this in a Tufts health & Nutrition Update and thought it might be useful.
Q. I take fish oil for heart health, but some of what I read in the health press says fish oil doesn’t do much. Should I stop taking it?
A. Alice H. Lichtenstein, DSc, director of Tufts’ HNRCA Cardiovascular Nutrition Laboratory and executive editor of Tufts Health & Nutrition Letter, answers: “Current recommendations do not support the use of fish oil supplements to prevent heart disease in otherwise healthy adults. But the recommendations do support a healthy dietary pattern that includes fish (seafood) at least twice a week. There is little evidence that taking fish oil supplements instead of eating fish is beneficial, and by doing so you will be losing out on some other benefits of including fish in your diet.
“One of those benefits comes from eating darker-fleshed fish like salmon and trout, which contain higher amounts of heart-healthy unsaturated fats than other species. However, including any type of seafood in your diet is highly recommended if it replaces major contributors of saturated fat, such as burgers or a piece of quiche.
“As with any effort to improve diet quality, also consider the way you prepare the seafood. Avoid butter and cream sauces. Instead, use spices and herbs liberally and serve the seafood with lots of colorful vegetables, either included in the preparation of the seafood or separately.”
I eat healthy and read lots of articles on healthy eating. I also take supplements to ‘fill the blanks’ on any nutrients I might be missing. So when WebMD offered a quiz on Fish Oil and Omega 3s, I considered it right up my alley. I actually take a Krill Oil supplement to augment my Omega 3s.
You can take WebMD’s quiz here. Despite my general reading and actions, I scored only four out of 10 correct.
I wish you luck. Here is the first question: Taking fish oil supplements is as good for you as eating fish. True or False?
Spoiler alert! The answer is “False. Fish like salmon, tuna, and mackerel, and fish oil capsules all have heart-healthy omega-3 fatty acids.
“But adding fish to your diet carries healthy bonuses that you won’t get from a supplement: calcium and vitamins B2 and D. It’s also an excellent source of protein.
“So try to eat fish more often. Have it two times a week instead of meat.
“If you have heart problems, though, you may need to boost your omega-3s with a supplement. Talk to your doctor.”
I wanted to share this first answer with you because it demonstrates a wider point, namely, it is usually better to get your nutrients from whole foods rather than pills. Maybe that’s why the pills are called ‘supplements’ because they are meant to supplement our needs not fulfill them.
I hope you did better than I did on the test. If not, at least you, like me, got a mini education in fish oil and omega 3 facts. It’s all good.
More good reasons for being careful about what we eat.
For some time now, nutritionist have recommended that we eat fish on a regular basis in order to get sufficient amounts of omega-3 fatty acids (specifically DHA and EPA). Not only are these nutrients good for the circulatory system, but they have also been proven to boost brain function, including both cognitive function and memory. Until fairly recently, scientists have not understood the mechanism by which omega-3 provides these effects.
A study to be published in the journal Applied Physiology, Nutrition, and Metabolism by researchers at the Center for Neuroscience at the University of Alberta in Edmonton, Canada found a specific link between docosahexaenoic acid (DHA) and memory.
The researchers fed one group of mice a diet supplemented with DHA and fed a second group a normal, healthy diet with no DHA supplementation. When the mice that received DHA supplements were examined later, it was found that the part of…
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