Omega-3 sources
The value of eating omega-3s is nothing new, but in 2002 when the government established a suggested daily intake for omega-3 fatty acids -- 1.1 grams a day for women of all ages; 1.3 grams daily during pregnancy -- companies took note. Omega-3-enriched products popped up on store shelves.
But where do these omega-3s come from? They are either produced through animal feed, such as that for hens producing omega-3 eggs, or through adding ingredients that contain omega-3s, such as the liquid egg product called Omega Pro, in which the fatty acids are added to the mix. The latter contains a much higher proportion of DHA and EPA than does the omega-3 shell egg.
Dairy products that make an omega-3 claim may have flax oil added, or may have omega-3 content because of the animals' feed. To find out which types -- and the amounts -- of essential fats are contained in a product, read the label.
If you opt for supplements, you can get too much of a good thing. Omega-3s have blood-thinning power and can interact with medications. Check with your
Why "essential"?
Omega-3 fats refer to a group of essential fatty acids of the unsaturated variety -- essential because the body cannot make them. health-care professional about the right dosages for you.
Fish risks or tall tales?
Some have responded to reports about the risks of consuming fish by shunning them. But as in many food scares, the whole story wasn't told. For example, a 2004 report in the journal Science showed that farmed salmon had significantly higher amounts of contaminants, such as PCBs and dioxins, than did wild varieties. But the testing was carried out on raw fish and included parts not usually consumed. When cooked and with skin removed, both types of salmon scored similarly in terms of contaminants, and more importantly, well below acceptable levels. Allowing the fat to drip off when cooking salmon cuts contaminant levels even further. Harvard University scientists recently looked at health concerns and fish contamination and concluded that the benefits of consumption far outweigh the risks.
Page 2 of 2
Rosie Schwartz, RD, is a Toronto-based consulting dietitian.
|
more articles
