I love this infographic created by the Cleveland Clinic! Colorful guide on how to build a salad with lots of healthy layers…
“Eat more fish.” How many times have you heard those three words? Well, what if you don’t like fish? Or you’re a vegetarian? No worries. There is a fish-free omega-3 alternative, so you can leave the fish to those who love it.
A third type of omega-3 is found in plant oils and is known as alpha-linolenic acid (ALA). The body partially converts ALA to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), that is, the omega-3 fatty acids found in fish.
It’s not known if vegetable and fish omega-3’s are equally beneficial, but nevertheless, these fatty acids are essential for good health and most Americans don’t get enough of either type. Aim for at least one rich source of omega-3’s every day. Recommended amount: at least 7 to 11 grams of omega-3’s per week which equates to 1 to 1.6 grams per day. Continue reading “Inflammation | Fish-Free Omega-3’s”
Omega-3 fatty acids are polyunsaturated fats and consist of three types: EPA, DHA and ALA. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are primarily found in certain kinds of fish. Another type of omega-3 fatty acid, alpha-linolenic acid (ALA), is found in plants.
Certain types of fish are rich in EPA and DHA. These essential polyunsaturated fats reduce C-reactive protein (CRP) and interleukin-6, two inflammatory proteins in your body. A six-month study demonstrated that consuming 960 mg/day of EPA and 600 mg/day of DHA lowered CRP.¹
To lower your risk of mercury exposure from eating fish, be sure to choose the right fish*.
Per Consumer Reports, a 6-oz. serving of:
- Salmon contains 4 mcg of mercury
- Canned albacore tuna contains 60 mcg
- Swordfish contains 170 mcg
Oily fish high in omega-3 fatty acids include:
- Artic char (Recipe: Grilled Artic Char with Cilantro Island Sauce)
- Lake trout
- Salmon, wild and Alaskan (about 2.1 gm of omega-3’s per 4-oz. serving)
How much: At least 3 to 4 ounces of fish, twice a week
Fit Tip: If you don’t eat fish, you can actually drink it in the form of orange juice! Tropicana® Orange Juice Pure Premium Healthy Heart Orange Juice is fortified with actual fish (tilapia, sardine and anchovy). Also, grass-fed beef is often higher in omega-3 fatty acids than conventional beef due to their diet of grass and foraged foods versus grains, such as corn.
¹Fish oil supplementation lowers C-reactive protein levels independent of triglyceride reduction in patients with end-stage renal disease. Nutrition Clinical Practice. 2009.
Stay tuned! Up next… “Fish-Free Omega-3’s“
Chronic, low-level inflammation might be the SILENT culprit behind your aging process. There is growing evidence that there’s a correlation between chronic systemic inflammation and chronic disease, such as:
- Coronary atherosclerosis (plaque buildup)
- Type 2 diabetes
- Alzheimer’s disease
- Parkinson’s disease
- Macular degeneration (a common form of age-related blindness)
- Rheumatoid arthritis
- Some cancers
The Silent Killer
Chronic, low-level inflammation is quite different from acute inflammation, the body’s healthy response to injury and infection. When you get a bug bite or sprained ankle and the area becomes swollen, warm, painful, and red, your body is trying to defend itself by sending immune cells and key nutrients to the area — this is an acute inflammatory response. Continue reading “Inflammation | Foods that Heal and Harm”