There`s no doubt that healthful eating habits contribute to a healthy body and mind. It`s been known for decades that what we eat over time affects our health. For example, new research findings published online in The FASEB Journal provide more evidence that if we get smart about what we eat, our intelligence can improve. Conversely, eating a diet high in saturated fat and cholesterol may contribute to poor heart health. Furthermore, for women, eating properly when pregnant or breastfeeding has added importance, since another developing life is depending on mom for nourishment. Eating a well-balanced diet and a variety of healthy foods is the best way to ensure good nutrition and promote overall health. Certain foods provide great health benefits and we should make every effort to include them in our diet. Consuming fish on a regular basis is one way we can improve our diets as we strive to achieve good health.

Say “Yes” to Fish and Seafood

Although no single food alone can make a person healthy, eating more fish and seafood is one way that most of us can help improve our diets, and our health. Many of the studies about beneficial omega-3 fatty acids focus on fish as the primary source since it provides EPA and DHA. EPA and DHA fatty acids are preferred by the body to help build and support healthy cell membranes. Salmon, sardines, tuna and even shellfish are rich in omega-3 fatty acid content, however, it is recommended to increase your consumption of all types of fish and seafood.

Heart Health

The American Heart Association recommends that you eat fish rich in omega-3 fatty acids twice a week in order to reap specific health benefits. The American Dietetic Association and Dietitians of Canada: Women`s Health and Nutrition position paper suggests consuming two to three fish meals per week, along with a low-fat diet, for heart health. Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon provide the key omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Although not all fish are high in omega-3s, they can all contribute important amounts of these fatty acids if they`re eaten regularly. In addition, fish is a good source of protein and is low in saturated fat, which is found in higher amounts in high-fat meats.

If individuals find it challenging to consume fish regularly in their diet, supplementing with a high-quality fish oil supplement is a great way to increase intake of EPA and DHA and reap all the great health benefits of omega-3 fatty acids.

*Summary of Recommendations for Omega-3 Fatty Acid Intake

Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes can cause excessive bleeding in some people.

* Source: The American Heart Association: http://www.americanheart.org/presenter.jhtml?identifier=4632

Today’s refined and processed foods have led to a significant shift in the ratio of omega-6 to omega-3 fatty acid intakes in the American diet. The recommended ratio is 4 (omega-6) to1 (omega-3.) That means we should consume 4 parts omega-6 to 1 part omega-3. Unfortunately, Americans eat closer to 20 parts omega-6 to 1 part omega-3; 20:1 ratio instead of a 4:1. This deficiency in omega-3 fatty acids has been linked to various health concerns including depressed mood. A large Norwegian study with nearly 22,000 subjects demonstrated that those who regularly took an omega-3 fatty acid supplement were almost 30% less likely to experience symptoms of depression than those who did not take a supplement.1 Mood and mental function are very closely linked, since low mood or depression may impair brain function.2 Research from the Netherlands (The Zutphen Elderly Study) suggests that consuming more fish and omega-3 fatty acids protects against cognitive decline. Men who did not eat fish over a 5-year period experienced a remarkable decline in brain function compared to those men who ate fish regularly.3 There are ongoing studies evaluating the role of essential fatty acids, particularly the omega-3 fatty acids EPA and DHA found in fish, in altering or stabilizing mood. Note: If symptoms of depression persist, it is important to see a physician. Consider supplementing with fish oil to ensure adequate intake of essential omega-3 fatty acids.

Pregnancy and Lactation

Omega-3 fatty acids found in fish and fish oil provide many health benefits for mom and baby both during pregnancy and throughout lactation. The Avon Longitudinal Study of Parents and Children evaluated data from nearly 12,000 pregnant women and found that eating seafood during pregnancy is linked to better neurodevelopmental outcomes in childhood.4 Women who limited their seafood intake to 340 grams or less per week (~3 servings of fish per week), had a 48% greater risk that their children would be in the lowest quartile of verbal IQ scores. Moreover, another study assigned 98 pregnant women a high-dose fish oil supplement (2200 mg DHA plus 1100 mg EPA daily) or a placebo (olive oil) from 20 weeks gestation until delivery. Children in both groups had similar growth rates at 2.5 years of age, however, those children whose mothers received fish oil during pregnancy had better hand-eye coordination.5 Women should continue to consume omega-3 fatty acids through fish or a fish oil supplement throughout lactation in order to support the supply of DHA to the baby for optimal brain function and development. An expert panel convened by The International Society for the Study of Fatty Acids and Lipids made the recommendation that pregnant and lactating women should consume 300 mg of DHA daily.4

Note: Omega-3 fatty acids in fish oil may have blood-thinning effects. Individuals who have bleeding disorders or who are taking warfarin (Coumadin®) should consult with their doctor before using a high dose fish oil supplement. Pregnant women should also discuss taking a fish oil supplement with their OB/GYN.

The benefits of eating fish rich in omega-3 fatty acids or taking a fish oil supplement are numerous. Be sure to get the recommended intake of omega-3 fatty acids (EPA and DHA) daily—at least 1 gram/day of EPA and DHA either through fish and or supplementation.

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