Why You Should Fish For Omega-3 Fatty Acids

Could a single food source prevent heart disease and depression, clear up your dry skin and brittle hair? Doctors say these benefits are as close as a daily dose of omega-3 fatty acids.

Omega-3s, in turn, are as close as a serving of salmon, a tuna sandwich or a handful of walnuts.

The American Heart Association says that cardiovascular diseases, including stroke, are the nation's No. 1 killer. Like most diseases, heart disease is the result of inflammation, according to registered dietitian Marilyn Wadum of Omaha's Methodist Hospital. Inflammation responds to the chemicals in food.

"Diabetes, heart disease, fibromyalgia, arthritis, dementia -- all are food-sensitive, so we can affect all major lines of illness ... by an increase in phytochemicals," Wadum said.

Phytochemicals are natural plant compounds, and omega-3 is a phytochemical.

Fishing For Omega-3s

But wait a minute -- salmon isn't a plant. And salmon is, in many people's minds, the quintessential source of omega-3.

Wild salmon gets its high doses of omega-3s from the smaller fish that it eats, which somewhere down the food chain eat plankton. The jury, it seems, is still out on whether people looking to boost omega-3 fatty acids should steer clear of farm-fed salmon and stick with the wild fish. It depends some on what the farmers are feeding the salmon.

Creighton University Medical Center Dr. Richard Murphy said his mind is made up.

"The salmon in the sea are the ones you want to eat. Farm-fed salmon may not have an ounce of omega-3 fatty acid," Murphy said.

The controversy over salmon that gets much more attention is the issue of contamination.

"Farm-fed salmon generally contain more contaminants. Dietitians recommend eating a variety of fish," said Hy-Vee grocery stores' registered dietitian Shelly Asplin.

Hook More Than Just Salmon For Day's Dose

Tuna and other coldwater fish generally offer the same omega-3 punch as salmon. That includes sardines, crab, haddock, halibut, mackerel and herring.

The American Heart Association said people at risk for cardiovascular disease may boost their intake with a supplement. To get all the benefits of the substance, the AHA recommends that healthy people eat two servings of fish per week. People with a history of coronary disease should get a serving each day.

"The average American adult gets less than 1 gram of omega-3 fatty acids per day," according to the George Mateljan Foundation, a nonprofit organization that promotes health through smart food choices.

The American Academy of Family Physicians recommends that healthy people looking to prevent heart disease should get a gram a day of omega-3.

Flaxseed, linseed, green leafy vegetables, tofu, winter squashes, soybeans, cod, navy beans and kidney beans all pack a powerful fatty acid punch.

The AAFP said that a 7-ounce serving of flounder delivers a gram of omega-3, as does a 4-ounce serving of canned, white tuna. A tablespoon of flaxseed or two whole walnuts also deliver a day's worth of omega-3.

"A three-ounce serving of farmed Atlantic salmon has about 1,500 mg of omega-3 fat," according to Psychology Today.

Fatty Acids Deliver More Than Disease Prevention

It isn't just heart disease that omega-3s can help the body with -- they may help prevent depression and diabetes; mute joint pain and fatigue; and improve dry skin, brittle hair and nails; and improve concentration. Blood pressure and the blood's clotting ability are also improved by omega-3s, emerging research shows.

The U.S. Department of Agriculture said the essential nutrient is important to fetal brain development and linked to reductions in the occurrence or symptoms of autoimmune disease, headaches, cramps, arthritis, other inflammatory diseases and Alzheimer's disease.

Boosting the oil available to skin and hair can be a major benefit of the chemical, especially in colder months.

"The best way to keep your outer layer lubricated is to increase your intake of healthy fats," Pennsylvania State University registered dietitian Kristine Clark said in the December 2006 issues of "Women's Health" magazine.

Too little fat makes the skin brittle. Enough omega-3s will prevent that.

Parents should make sure their children are getting omega-3s, too.

"With regards to children's development, omega-3 fatty acids and their derivatives appear to be important for brain development and healthy eye function," pediatric dietitian David Swain writes on RaisingKids.co.uk "These substances are naturally present in breast milk and are now being added to a number of formula milks."