Tag Archives: omega-3

Omega 3 makes you happier!

I have to admit I was a little surprised with this headline, but I thought it was certainly worth following up and bring attention to it here.

It is fascinating what can be attributed to Omega 3 these days and although we can see a scientific correlation to cancer in particular in controlled scientific research, I have to admit I find the above statement is a little hard to swallow.

The more you read this article on Omega-3 the more it seems rather circumspect. In truth I am I am not convinced as cultural differences I am sure are at play here, rather than diet.

I would be interested to hear from people from the Far East to get their point of view.

Iron deficiency effects mental proformance

Please bear with me on these posts, I suppose I am just trying to find my voice, if that makes any sense I have no idea.

Well maybe I just need to take more iron, but seriously since starting this blog I am more aware of the effects of nutrition on our body so each time I pick up some new info I am keen to pass it on.

So on this occasion it is in regards to this article, Can Dietary Supplements Boost Brain Power? What did catch my eye was these 2 paragraphs, I will let it speak for itself

More recently, however, a handful of studies have indicated that certain dietary deficiencies may negatively affect brain function, and that supplements could be used to correct these deficiencies. Iron deficiency, for example, has been associated with poor mental performance. A study published last year in the American Journal of Clinical Nutrition found that women of reproductive age (18 – 35 years) who had low levels of iron in their blood performed more poorly on tests of attention, memory, and learning that those who had sufficient levels of iron.

When the iron-deficient women were treated with iron supplementation, their scores improved. Although the biological mechanism for this improvement is unclear, one possible explanation is that low levels of iron can negatively interfere with neurotransmission. Similarly, low levels of the omega-3 fatty acid DHA, found in fish oil, may contribute to Alzheimer’s disease.

Natural Omega 3, from Algae!!

I thought this was an interesting article, although there seems some confusion in the way it is written. If I have it right Ocean Nutrition in Canada are about to turn Algae into Omega 3, which will be a fantastic and a much healthy step than using fish.

At the end of the day our fish stocks are being depleted enough by over fishing, so anything that can help reduce the dependence on fish for this vitamin then it has to be a good move.

More on this can be read over at The Chronical herald of Canada.

A practicing Doctors Experience with Omega-3

I came across this article from the Ellsworth Maine website written by by Dr. Benjamin Newman M.D., I thought I would post the full article here as I build info on the peoples experience with using Omega-3 in their diet.

What made this particularly interesting is that it comes from a practising Doctor, which helps to give credibility.

Friday, January 30, 2009
For years I have recommended the use of omega-3 fatty acids to my patients with very favourable results. In general, omega-3s can be an extremely helpful adjunct to conventional medicines. If I could only recommend one supplement to my patients, it would be this one. Omega-3s have been studied for over 25 years in literally millions of people. It would be easier to discuss what omega-3s are not good for, rather than the benefits.

The usefulness of omega-3s is based on their ability to decrease the inflammatory process and make platelets in the blood less sticky, much like aspirin does. The final common pathway for heart disease, cancers, and many other diseases is inflammation. There is no known dietary requirement for omega-3 fatty acids, but many population studies have shown that those who have high blood levels of omga-3 fatty acids have significantly less incidences of:

* Atherosclerosis (hardening of the arteries)
* High blood pressure
* Angina (chest pain)
* Diabetes
* Depression

In my own Family Practice I have found that that rheumatoid arthritis, psoriasis, diabetes, migraine headaches, elevated triglycerides, and chronic anger have been improved with the supplementation of omega-3s to the diet. There is much evidence-based data that support my personal experiences.

What are the good sources of omega-3 fatty acids? Fish in general, but particularly coldwater fish such as herring, mackerel, anchovies, salmon, cod, and sardines are high in omega-3s. The fish that gives the “biggest bang for the buck” in terms of nutrition are sardines packed in olive oil. Not only are sardines a rich source of omega-3s, but also an excellent source of vitamin D, protein, and calcium. It is almost the perfect food. I wish I had recipes that would make sardines appealing to more people.

The best vegetarian source of omega-3 fatty acids is flaxseed. The seeds must be ground to release the most fatty acids as possible. Ground flaxseed also has the added bonus of providing high protein and fiber to the diet. I find ground flaxseed is best utilized in yogurt, oatmeal, soups, and health drinks. Nuts, and soybeans are also a good source of these fatty acids. A great book with more information about flaxseed and some pretty good recipes is The Flax Cookbook: Recipes and Strategies for Getting the Most from the Most Powerful Plant on the Planet by Elaine Magee. My wife, Sharon found a wonderful salad dressing recipe for the use of flaxseed which is included at the end of this post.

Only your healthcare team can determine what dose of omega-3 fatty acids is optimal for you. I would caution anyone that is about to have surgery to stop taking omega-3s at least ten days before surgery, as it can promote bleeding in some individuals. If anyone has questions about other topics that they would like me to address, please feel free to email me at: topdoc@thevillagedoc.comThis e-mail address is being protected from spam bots, you need JavaScript enabled to view it

Balsamic-Flaxseed Salad Dressing

1 Tbsp. whole flaxseed
2 Tbsp. balsamic vinegar
3 Tbsp. extra-virgin olive oil
3 Tbsp. water
1 Tsp. Dijon mustard
1 Small clove of minced garlic
Freshly ground pepper to taste

Flaxseed may seem like a surprising addition to a salad dressing, but not only is this an easy opportunity to incorporate flaxseed into your diet, it has a pleasant nutty flavour and will give the dressing a good coating consistency. This is a great dressing for any kind of salad greens and it will keep in the refrigerator for up to one week. Be sure it is covered.

To prepare, place flaxseed in a spice mill or a clean coffee grinder. Grind to a course meal and transfer to a small jar with a tight-fitting lid. Add remaining ingredients and shake or whisk to blend. Enjoy!