Fishing for Omega-3s and better health

Kelly Gonzalez
Busy Bodies
Date Published: July 15, 2009


Fishing for Omega-3s and better health

Have you been taking advantage of the plentiful seafood options around town? You could be missing out. Not only is fish (finfish and shellfish) low in calories and high in protein, but it also can improve cardiovascular health, and reduce chances of heart disease and other health problems. By choosing fish as an entrée the next time you sit down at your favorite restaurant or fire up the grill you’re offering your body the balance it may be craving.

Our bodies require us to receive essential fatty acids (EFAs) from food sources. Essential fatty acids include both omega- 6 and omega-3. Both assist in brain function and growth and development. For good health and disease prevention it is important to have a healthy balance between these fatty acids.

Omega-6 fatty acids, primarily in the form of linoleic acid, can be found in common cooking oils such as sunflower, vegetable, and corn oil, which are mainly used in the production of processed foods. Good sources of omega-3 fatty acids include more natural sources such as fish, flax seed, and walnuts.

A healthy ratio of omega-3 to omega-6 fatty acids is about 3:1. The typical American diet consumes an excessive amount of omega-6, approximately a ratio of 15:1. Omega-6 fatty acids are considered to be “pro-inflammatory,” while omega-3 fatty acids are “anti-inflammatory.” Therefore, researchers suggest that an excessive amount of omega-6 fatty acids and inadequate amount of omega-3 is a probable cause of inflammation of blood vessels and heart disease.
So what can you do about this? Luckily, we live on the coast and have access to fresh caught, reasonably priced seafood. Fish such as salmon, mackerel, herring, cod, sardines, tuna, trout, and shellfish like shrimp, mussels, and oysters provide a healthy dose of omega-3 fatty acids.


There are three types of omega-3 fatty acids:

Alpha-linolenic acid (ALA) found in soybean and flaxseed
Eicosapentaenoic acid (EPA) found in fish
Docosahexaenoic acid (DHA) found in fish

EPA and DHA are readily used by the body. They aid in the reduction of inflammation, which may help prevent arthritis, heart disease, and other health conditions. Fish is an excellent source of both making it a winning entrée choice.
In recent years, there has been more concern regarding the consumption of fish due to environmental pollution and mercury levels. While, some species of fish such as shark, swordfish, and king mackerel have higher levels of mercury than others, the EPA states, “for most people the risk from mercury by eating finfish or shellfish is not a health concern.” An intensive 2006 study in the Journal of the American Medical Association also states that, “the benefits of eating fish greatly outweigh the risks.”

Those that should be cautious though are women who are pregnant, nursing, or might become pregnant, and young children. The FDA recommends a limited intake of up to 12 ounces of fish per week since mercury may affect the developing nervous system of infants.

What if you don’t like eating fish? You can still receive the health benefits from fish without actually eating it. Fish oil capsules are sold in vitamin shops and grocery stores. A healthy dosage depends on the amount of DHA and EPA. Most fish oil capsules contain about 180 mg of EPA and 120 mg of DHA, and it is recommended to take one capsule twice per day with a meal. Be sure to always read all labels. If you choose to supplement with fish oil, be sure you buy a product from a reputable company that screens the product well for contaminants.
*Whenever you choose to use supplements be sure to check with your health care provider as some may interfere with medications and have side effects. *

This summer choose the catch of the day at one of your favorite restaurants or throw a fish fillet on the grill and catch up on your omega-3 intake!

Strawberries: A sweet n' healthy summertime snack

Kelly Gonzalez
Busy Bodies
Date Published: July 8, 2009

Strawberries: A sweet n' healthy summertime snack

In general, berries are a super fruit due to their high levels of free radical fighting, disease protecting antioxidants. There are many choices when it comes to picking berries: blueberries, raspberries, cranberries, blackberries, goji berries, etc, but strawberries are hands down the most popular berry in the world.

Strawberries provide numerous health benefits. This heart shaped fruit helps prevent serious heart conditions, cancer, and inflammation. Phenols in strawberries such as anthocyanin and ellagitannin are the main contributing antioxidants. The anthocyanins help protect cell structures and ward off free radical damage, while ellagic acid has been documented to lower blood pressure and decrease risks of heart disease. The phenols in strawberries can have a similar affect on inflammation in the body as aspirin or ibuprofen by minimizing the effects of the enzyme cyclo-oxgenase, which is often associated with conditions such as arthritis, asthma, and cancer.

The American Dietetic Association ranks strawberries as one of the best sources of Vitamin C. One cup of strawberries offers 140% of the recommended dietary allowance of Vitamin C. Not only are strawberries high in Vitamin C, but they also offer a generous amount of potassium.

Potassium is needed for muscle contraction and retaining proper fluid and electrolyte balances within the body. A study in the 1997 Journal of the Medical Association found that potassium supplements helped lower blood pressure decreasing risks for hypertension. A single serving of strawberries offers 170mg of potassium. While this may seem minute compared to the recommended 4,700 mg/day, eating plenty of fruits and vegetables can help ensure that you are getting enough potassium to promote heart health. Just remember that sodium and potassium are related. The more sodium consumed, the more potassium you need (about double that of sodium) to help buffer sodium’s effects and decrease your risks of hypertension.

The best part about strawberries is that they are a guilt free sweet snack. One cup of strawberries only has about 50 calories and it’s fat free! While strawberries can be bought year-round, they peak in April-July. Choose fresh or frozen strawberries whenever possible. Canned strawberries with syrup and many strawberry products are loaded with preservatives and extra calories and sugar.

When purchasing fresh strawberries inspect the container for any signs of mold. Mold on a single berry signifies that mold spores have affected the entire package. Even if they’re on sale, it’s not the best buy.
Strawberries are highly perishable; be sure to refrigerate them as soon as possible. Wash strawberries before use by gentling rinsing them- avoid excess water because it causes the berries to lose flavor and become mushy. Cut the green cap off with a paring knife, and enjoy!

Frozen fruit is just as nutritious as fresh. Strawberries can be frozen and kept for months. To freeze: wash and de-stem strawberries, place in a single layer on a baking pan, lightly cover, once frozen place berries in freezer bag, and defrost when needed.

Strawberries are a perfect healthy addition to oatmeal, cereal, salads, smoothies, fresh juices, cocktails, and desserts. For a sweet treat dip strawberries in melted dark chocolate for an antioxidant rich dessert.