Omega-3 fatty acids. Does that sound like Greek to you? It actually is the description of the chemical structure of a particular kind of fat that you need to eat. Because there is no Recommended Dietary Allowance for omega-3 fatty acids and the amount in foods is not required to be listed on food labels, consumers may not know how much they need and what foods supply healthy amounts.
Q. If there is no RDA, why should I even care about omega-3 fatty acids.
A. The health benefits from omega-3 fatty acids include reduced risk of heart disease, stroke and macular degeneration.
By reducing inflammation, this kind of fat also may reduce arthritic joint pain. Some studies are showing a reduced risk of depression and Alzheimer's disease as well.
Q. What foods supply omega-3 fatty acids.
A. The best source is cold water fish, such as salmon, tuna, mackerel, lake trout, herring and sardines.
Walnuts and ground flaxseed are good sources of omega-3 fatty acids but are not as good a source as fish for this desirable fat.
Q. How much of this healthy fat do I need to eat to get the health benefits.
A. The recommendation is about 2 grams a week. Two small servings of cold water fish a week (3-4 ounces per serving) provides that amount.
Q. How can I eat fish without getting too much mercury?
A. The fish with the highest levels of mercury are shark, swordfish, king mackerel and tilefish. These fish should be avoided entirely by children and pregnant and breastfeeding women and limited to 4 ounces per week for everyone else.
Fish that are low in mercury contamination include salmon, sardines, trout, cod, flounder, sole and tilapia. Light tuna is lower in mercury than albacore tuna.
Q. How about taking fish oil capsules.
A. This may be beneficial for people who have had heart attacks but should be done only under a physician's supervision because bleeding can be a problem if the dosage is too high or if taken in addition to an anticoagulant such as Coumadin.
Q. Is cod liver oil a good way to get omega-3 fatty acids.
A. Cod liver oil does contain this kind of fat but may have potentially toxic amounts of vitamin A and D.
Healthy eating tip of the week: Stock up on canned tuna and salmon to use in sandwiches, salads, wraps and casseroles.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.
Roasted Salmon with Dill Sauce
Makes 2 servings
2 salmon fillets (3-4 ounces each)
2 teaspoons olive oil
1 tablespoon lemon juice
Dill sauce
1/2 cup low fat or fat free sour cream
1 teaspoon prepared horseradish (optional)
1 tablespoon lemon juice
2 teaspoons dried dill
Preheat oven to 350 degrees. Line a baking sheet with foil and brush foil with olive oil. Place salmon on foil and brush with remaining oil. Drizzle lemon juice over salmon. Bake in oven for 15 minutes for 1 1/2 to 2 inch thick fillets.
Turn oven to broil and broil for two minutes. Remove from oven and serve immediately with dill sauce.
A. The health benefits from omega-3 fatty acids include reduced risk of heart disease, stroke and macular degeneration.
By reducing inflammation, this kind of fat also may reduce arthritic joint pain. Some studies are showing a reduced risk of depression and Alzheimer's disease as well.
Q. What foods supply omega-3 fatty acids.
A. The best source is cold water fish, such as salmon, tuna, mackerel, lake trout, herring and sardines.
Walnuts and ground flaxseed are good sources of omega-3 fatty acids but are not as good a source as fish for this desirable fat.
Q. How much of this healthy fat do I need to eat to get the health benefits.
A. The recommendation is about 2 grams a week. Two small servings of cold water fish a week (3-4 ounces per serving) provides that amount.
Q. How can I eat fish without getting too much mercury?
A. The fish with the highest levels of mercury are shark, swordfish, king mackerel and tilefish. These fish should be avoided entirely by children and pregnant and breastfeeding women and limited to 4 ounces per week for everyone else.
Fish that are low in mercury contamination include salmon, sardines, trout, cod, flounder, sole and tilapia. Light tuna is lower in mercury than albacore tuna.
Q. How about taking fish oil capsules.
A. This may be beneficial for people who have had heart attacks but should be done only under a physician's supervision because bleeding can be a problem if the dosage is too high or if taken in addition to an anticoagulant such as Coumadin.
Q. Is cod liver oil a good way to get omega-3 fatty acids.
A. Cod liver oil does contain this kind of fat but may have potentially toxic amounts of vitamin A and D.
Healthy eating tip of the week: Stock up on canned tuna and salmon to use in sandwiches, salads, wraps and casseroles.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.
Roasted Salmon with Dill Sauce
Makes 2 servings
2 salmon fillets (3-4 ounces each)
2 teaspoons olive oil
1 tablespoon lemon juice
Dill sauce
1/2 cup low fat or fat free sour cream
1 teaspoon prepared horseradish (optional)
1 tablespoon lemon juice
2 teaspoons dried dill
Preheat oven to 350 degrees. Line a baking sheet with foil and brush foil with olive oil. Place salmon on foil and brush with remaining oil. Drizzle lemon juice over salmon. Bake in oven for 15 minutes for 1 1/2 to 2 inch thick fillets.
Turn oven to broil and broil for two minutes. Remove from oven and serve immediately with dill sauce.
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