The Pearls of Life:
101 Simple Ways to Health and Happiness
Go
Fishing
Do it with a
fishing pole or in your local fish market.
Cold-water fish
and shellfish have a special class of fat called omega-3 fatty acids.
Our bodies cannot make them, so we have to get omega-3 fatty acids from
our diet.
Omega-3 fatty
acids are needed in every part of our bodies. They are part of the cell
membranes, especially in the eye, the brain, and sperm cells. A
developing baby inside the womb needs them for proper formation of the
brain and nervous system. They are also the raw material for hormones
that control inflammation, regulate blood clotting, and determine the
relaxation of the arteries.
EPA and DHA are
the better-known omega-3 fatty acids. They have been shown to have
heart-healthy effects by improving cholesterol numbers and reducing
blood pressure. They also help prevent stroke.
Increased intake
of these fats may also treat inflammatory diseases such as rheumatoid
arthritis, asthma, eczema, and lupus. In addition, omega-3 fatty acids
seem to help mental disorders such as depression, bipolar disorder,
schizophrenia, and others.
Unfortunately, due
to environmental contamination, there have been concerns about mercury
and other heavy metals accumulating in fish and shellfish. To avoid
mercury poisoning, the U.S. Environmental Agency and the Food and Drug
Administration put out an advisory suggesting limiting consumption to up
to twelve ounces of fish per week.
For most adults,
the benefits from eating heart-hearty fish in moderation outweigh the
insignificant risk of mercury poisoning. However, pregnant women, or
women considering getting pregnant, should avoid eating them in order to
prevent any chance of damaging a developing baby’s brain.
Other than eating
fish, there are other ways of obtaining omega-3 fatty acids. One is
through flaxseed. About 55% of the oil contained in flaxseed is ALA,
which our bodies may convert to EPA and DHA. Make sure you ground the
flaxseed to release the beneficial ALA so that your body may absorb it.
Other non-animal
sources of ALA are walnuts and hemp.
Algae are another
source of omega-3 fatty acids, which is where fish obtain them.
We can also get
omega-3 fatty acids from taking fish oil supplements. Reputable
supplement makers take care to exclude contaminants such as mercury,
PCBs, and dioxin in the distillation process.
- Eat up to twelve
ounces a week of a variety of fish and shellfish:
Good fish choices
include anchovies, herring, wild salmon, halibut, smelt, tuna, sea bass,
rainbow trout, flounder, sardines, haddock, cod, snapper, and mahi-mahi.
Good shellfish choices include shrimp, oysters, mussels, Alaskan or blue
crab, squid, scallops, clams, and octopus.
- Try light canned
tuna packaged in water rather than oil. Try canned salmon made from wild
chum, coho, and sockeye salmon.
- Avoid eating
shark, swordfish, king mackerel, and tilefish, as they tend to have high
levels of mercury.
- Grind flaxseed with a coffee grinder to get the
best of its healthy oil and fiber:
Eating the seeds
whole does not provide the benefit of the oil, as they may pass through
your body undigested. Use three tablespoons of ground flaxseed a day,
sprinkling it over food. Do not cook the seeds or the grounds, as this
will destroy the good oil. Note that most commercial flaxseed oils do
not contain fiber.
- Check
www.oceansalive.org
for more information on choosing good seafood.
- Check www.consumerlab.com, a nonprofit organization dedicated to testing the quality and purity of supplements, for a list of reputable fish oil products.