Fishing for Better Health: The Benefits of Fish and Other Food Sources High in Omega 3 Fatty Acids

Spring is well under way and summer is fast approaching. It's time for kids to take out their roller blades for carefree treks down boardwalks and sidewalks. Dads will rummage through closets for dormant baseball caps and to see if last year's uniform still fits. If not playing ball he'll watch from the sidelines, or from the comfort of his favorite chair. Moms, time to don old jeans, stock up on sunscreen, and get out the fishing poles. You heard me, ladies. Fishing poles! It's time to fight back!

According to the American Heart Association (AHA), stroke is the third leading cause of death in women. Every year an estimated 97,000 American women will die as a result of stroke. Statistically, every 53 seconds stroke will victimize someone in America. Of an estimated 600,000 stroke victims each year about 160,000 die as a result. There is, however, an easy way to drastically reduce these statistics.

Findings in a 14-year-long study of nearly 80,000 American women indicate that eating a 3.5 ounce serving of fish, two to four times a week, lowers stroke risk by 27 percent. The more fish consumed, the more impressive the percentages. Although few large-scale studies have examined this particular issue in men, experts say there is no biological reason results of such studies would differ.

The American Medical Association (AMA) published the study results in their January journal, 2001. There is conclusive evidence that consumption of fish high in omega 3 fatty acids hold significant health benefits, including reduced thrombotic infarction -- a type of stroke where a blood clot blocks an artery in the brain, resulting in destroyed brain tissue. (Blood clots are responsible for more than 80 percent of all strokes.)

Fish are a high source of omega 3 fatty acids, nutrients that help prevent the formation of clots, or 損latelet clumping.?They do this by making blood less 搒ticky.?As a result, risk of thrombotic stroke is lessened, as well as risk of embolic stroke, where the clot forms elsewhere in the body before traveling to the brain.

Conducted at the Brigham and Women's Hospital in Boston, Massachusetts, the study revealed that women who ate fish once a week reduced stoke risk by 22 percent; two to four times a week by 27 percent, and five or more times a week by 52 percent. Unfortunately, the average American woman only consumes about 1.3 servings of any type seafood weekly, at an average of 3.5 ounces per serving. Women are not eating enough fish!

Penny Kris Etherton, Ph.D., a heart disease researcher at the State University in Pennsylvania, has long extolled the virtues of eating fish for health purposes. 揑 clearly tell people to eat fish and shellfish regularly to lower the risk of heart disease.?

National Fisheries Institute (NFI) President, Richard E. Gutting, Jr., agrees. 揟he benefits of eating fish continue to mount as more studies are conducted,?he noted. Gutting also said that women of all ages 搒hould enjoy the variety and great taste of fish and seafood on a regular basis.?

How the fish is prepared is important, as omega 3 fatty acids can be destroyed by heat, air, and light. NFI recommends not overcooking the meat and the use of low fat cooking methods: baking, broiling, poaching, steaming, stir-frying, grilling, or saut閕ng. Cook just until the point of doneness for maximum benefit. Avoid deep-frying, as it not only destroys more omega 3, but also adds to the total fat content.

If eating fish isn't your cup of tea, you might try fish oil supplements. Most experts do not advise the routine use of fish oil supplements, however, for two reasons:
1.) possible side effects -- fishy breath, gastrointestinal upset, and easy bruising. 2.) a false sense of security derived from taking fish oil for heath purposes, when the diet itself may be unhealthy.

Besides fish and fish oil supplements, other good omega 3 fatty acid sources include canola oil, flaxseed oil, soybean oil, certain nuts and vegetables, and tofu. However, one would have to eat at least several times the normal amount of any of these other sources to gain the same benefit from one regular size serving of fish.

Institute of Food Technologist, Joyce Nettleton, D. Sc., R.D. suggests that because eating fish alone won't compensate for unhealthy eating habits, 揻ish and other shellfish should be eaten as part of a low fat diet that includes plenty of fruits and vegetables.?

Besides boasting stroke resistant benefits, the fatty acids of omega 3 act as 揾ealth heroes?against hypertension, breast cancer, and depression. Other benefits include: less chance of developing heart disease, lower risk of heart attack even where heart disease does exist, lower blood pressure, possible improvement of kidney function in severe diabetes, and possible improvement of certain inflammatory conditions such as arthritis, psoriasis, and kidney disease.

In addition, nutrients found in healthy, uncontaminated fish help to insure proper development of fetal brain, eye, and nervous tissue during pregnancy. But, caution should be taken.

According to the U.S. Food and Drug Administration (FDA) in a recent consumer advisory, pregnant women should not consume shark, swordfish, or king mackerel or should limit consumption to not more than once a month.

These large predator fish could contain higher levels of methyl mercury than the FDA limit for safe human consumption -- 1 part per million (1ppm). Over consumption risks damage to the fetal nervous system. Even fresh water predator species such as pike and walleye have been found to have methyl mercury levels in the 1ppm range.

While it's true nearly all fish contain trace elements of mercury, larger, older and predator fish accumulate the highest levels and pose the greatest threat, while younger fish caught after only one season in polluted water have less. Even so, a variety of fish and other seafood that offer a naturally low fat source of protein can be an important part of a balanced diet for mothers-to-be.

According to one FDA advisor, pregnant women can consume up to 12 ounces of cooked fish each week: shellfish, canned fish, smaller ocean fish or farm raised fish. Farm raised rainbow trout are most likely fed high protein foods containing a combination of soy and fish meal which make them an even better source of omega 3 fatty acid. Seven ounces of canned tuna can be safely consumed each week by pregnant women and nursing mothers if no other fish containing mercury is eaten.

Despite FDA warnings for pregnant women, the results of the survey hold wonderful news, and women should be greatly encouraged. We now have scientific proof that there is a positive step available toward reducing the risk of stroke. Even if you don't like fish, consuming just one 3.5 ounce serving one or two times a month can reduce risk of stroke by 7 percent.

Certain kinds of fish are more beneficial than others. For instance, because Alaska is relatively unpopulated there is little industry to pollute the streams and ocean. Lack of pollution combined with the earth's water and air circulation patterns make Alaska's pristine waters, and consequently its seafood among the cleanest in the world.

Numerous studies support this assertion. In 1998 the Environmental Protection Agency (EPA) did a survey of seafood from the waters of Cook Inlet, located near Anchorage, Alaska. Results indicate that fin fish and shellfish caught in Cook Inlet were cleaner than any the EPA had ever tested. In addition, plentiful Alaska Salmon, one of the richest natural sources of omega 3 fatty acid available, are not among the publicized 揺ndangered?varieties of salmon.

Although light meat fish such as perch, flounder, and whiting have only about 0.5 grams of omega 3 fatty acid per 4 ounce serving, fish varieties with dark meat such as salmon, mackerel, sardines, and bluefish contain roughly three times the amount of protective stroke reducing omega 3 fatty acid. Fresh tuna, striped bass, and rainbow smelt are also rich sources. So if you're going to limit fish intake, a dark meat fish is your best choice.

Whether for purposes of hobby or health, fishing is relaxing and something the whole family can enjoy together. This fun 搒port?has the potential to enhance your health and your marriage.

So, go ahead! Get a fishing license, grab a pole, and hit the shoreline. Eat 搕he fruits of your labor?five times a week to reduce stroke risk by as much as 52 percent. Then brag about the 揵ig one?that got away!

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Sources of Vitamins When A is What You Need

Of the vitamins necessary for a healthy life, Vitamin A is one that抯 often overlooked. You seldom hear anyone touting the positive effects of Vitamin A, but it is one of the most necessary vitamins for proper growth and development. In addition, Vitamin A is also necessary for the proper function of the reproductive organs and the immune system. Children who are deprived of Vitamin A at an early age may experience severe health problems related to an underdeveloped immune system.

One positive point of Vitamin A that is often overlooked is the maintenance of healthy skin and hair. That means that a person who isn抰 getting sufficient amounts of Vitamin A is likely to have a more difficult time keeping hair and skin looking healthy, vital and young.

So why is it that we hear so little about Vitamin A? Part of the reason may be that most people get enough of this vitamin without any supplementation. Since there抯 little need to 損ush?extra Vitamin A in a normal, healthy daily food intake, there抯 little focus on Vitamin A and more on those vitamins that most people lack in their daily diets.

Vitamin A is also called Retinol. One of the most common ways to determine whether a particular food is rich in Vitamin A is the color. Orange-colored foods are typically good sources of this vitamin. Cantaloupes, carrots and sweet potato are among the more common sources. If you抮e a woman and you eat a half-cup of sweet potato, you抣l have consumed two times the daily requirement of Vitamin A. It抯 important to note that the requirements for men are slightly higher than the requirements for women, but a half-cup of sweet potato also provides more than one and a half times the daily requirement for men.

Some other good orange-colored sources of Vitamin A are red bell peppers, oranges and papaya. Other sources are kale, milk, eggs, broccoli and tomatoes. Raw foods are more viable sources of Vitamin A though some of this valuable vitamin is retained through processing and cooking.

If you抮e looking for ways to round out your daily intake of particular vitamins, you should pay attention to the foods you抮e eating that are sources of Vitamin A. As a general rule, you can rest assured that it抯 very simple for most people to include sufficient natural sources of this vitamin. Cereals are often fortified with various vitamins and this may be another good source of Vitamin A.

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Sources of Vitamins When D Is What the Doctor Ordered

Getting enough Vitamin D is much typically not a huge issue for most people today, but it was just a few years ago that a lack of this vitamin was a serious health issue. As recently as the early 1900s, many children suffered from rickets, a severe malformation of legs caused by a lack of Vitamin D.

Vitamin D is vital to the formation of strong bones. When both children and adults don抰 get enough Vitamin D, they may have a tendency toward skeletal problems, such as osteomalacia, rickets and weak bones. This is also one of the vitamins that can help regulate growth, making it very important for children in their formative years.

You may think that milk is a natural source of Vitamin D, but milk is actually fortified with several vitamins, including Vitamin D. The practice began in direct response to the high number of rickets cases that hit the United States in the early 1900s. While milk is a good source of Vitamin D because it抯 fortified with this vitamin, it抯 not a natural source.

Some fish are high in Vitamin D and make excellent sources of this vitamin during a typically daily intake. Two of the more common are tuna and salmon. That means that a tuna sandwich for lunch each day can provide a significant start on the amount of Vitamin D needed to maintain healthy bones. Mackerel, sardines and cod are also sources of Vitamin D ?which means those doses of cod liver oil had some serious health benefits for the pioneers who had access to few real medicines.

Eggs are another natural source of Vitamin D. You can use eggs in many ways to increase the amount of Vitamin D in your daily diet. Egg salad sandwiches are a quick 搊n the go?option, but boiled eggs also make a good 揻ast food?for breakfast or as a mid-morning snack.

Many people don抰 like liver, but beef liver is a good source of Vitamin D. There are other benefits of liver, including the fact that this is an excellent natural source of iron ?important if you抮e trying to boost your iron or battle anemia. Unfortunately, it takes quite a large serving of beef liver to significantly increase the amount of Vitamin D in your diet.

One thing to remember is that many dairy products are fortified with Vitamin D, but are not natural sources. That means that milk, cheese and other dairy products won抰 help you get the Vitamin D you need unless those products have been fortified with this important vitamin. Be sure to check the label before you assume that you抮e getting the Vitamin D you need from your daily dairy consumption.

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