Omega3 -- Here are tips and techniques
to help you decide which fish to buy and whether it is fresh.
Remember, omega3 and fish oils are essential to good overall health.
Buying, storing and cooking fish
• Fish should be kept on ice from the time it is pulled into the boat
until it is prepared. If the ice in the fishcase is clean and the fish are touching
the ice, then the fish are being kept at the proper temperature.
• In the market, ask to see and smell the fish up close.
Fresh fish should not look dry or discolored,
and it should have little or no odor. The eyes should be clear and not red,
gray or sunken. Unless you know the integrity of the seller,
don't accept a fish without the head.
• Once you buy fish, bring it home as quickly as possible. Unwrap it
and place it in a shallow glass dish. Cover with plastic wrap and store
in the coldest part of the refrigerator.
• For best flavor, don't freeze fish.
• Always cook fish in a preheated oven, pan or grill.
Cook most fish at a medium-high to high temperature (450-degree oven).
• The general rule is to cook fish about 10 minutes per inch of thickness.
Fish tastes best cooked medium-rare. To test, use a fork.
If it falls apart easily, it's done.
What are omega3 fatty acids?
Omega-3 fatty acids are essential to your body in maintaining good health.
They are a form of polyunsaturated fat that you must get from food
because the body does not produce it.
What foods contain omega-3 fatty acids?
Two of the most helpful fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These acids are found in oily fish, particularly tuna, salmon and mackerel.
Some other helpful omega3 fatty acids including
ALA (alpha-linolenic acid) are found in plants, not fish.
ALA is found in some vegetable oils and in flaxseed oil and walnuts.
Why are omega-3 fatty acids so good for the body?
Scientific studies have found that omega3 fatty acids are good for the heart
and lower the death rate from heart attacks.
Other effects of these acids include anti-inflammatory and anti-blood clotting actions,
lowering cholesterol and triglyceride levels, and reducing blood pressure.
There is also evidence that omega3 fatty acids may also reduce the risk of diabetes,
stroke, rheumatoid arthritis, asthma, inflammatory bowel disease, ulcerative colitis,
some cancers, and mental decline.
How much fish should I eat per week?
The American Heart Association recommends that a healthy adult
eat two servings of oily fish a week.
If you already have heart disease
or elevated levels of triglycerides in your body,
you may want even more omega3 fatty acids in your diet.
How much plant omega-3 oil is good for me?
The Institute of Medicine recommends at least a gram of ALA a day, which is found in plants like walnuts, flax seeds and canola oil.
What about omega-3 supplements?
There is evidence that fish oil pills and capsules also provide heart protection.
# Omega-3 Fatty Acids:
Good For The Heart, And (maybe) Good For The Brain -
Science Daily, 11/8/04 -
"There is mounting evidence that a diet containing omega3 fatty acids,
already known to help prevent cardiovascular disease, may also prevent depression"
# Omega-3 Fatty Acids Vital to a longer, healthier life -
Life Extension Foundation, 12/03 -
"While an omega-6 to omega-3 ratio of roughly 2:1 is optimal,
most Americans consume far more omega-6s than omega-3s,
yielding a ratio skewed at least 10:1 in favor of omega-6s.
Some estimates put the ratio as high as 40:1 ...
Because omega-6s break down into arachidonic acid in the body,
and arachidonic acid is converted to highly inflammatory chemicals,
a huge increase in the availability of arachidonic acid translates
into a huge increase in the potential for inflammatory and autoimmune diseases"
# Eat Right To Keep Healthy Skin -
CBS 2 Chicago, 4/30/05 -
"Clinical studies have found that eating a diet rich in fruits,
vegetables, whole grains, legumes and omega-3 fatty acids can
help skin retain its healthy glow and look youthful ...
foods for healthy skin include those rich in lycopene.
That's a pigment that gives many fruits and vegetables their red color.
It's a proven antioxidant, and antioxidants are important because they
reduce the risk of several types of cancer and they prevent the
formation of harmful byproducts of metabolism called free radicals"
Brian at the Natural Health Information Centre has straightforward, unbiased and sure to be unpopular with establishment views on natural health information. Learn why modern, pharmaceutical medicine is failing and why simple, inexpensive steps and supplements can help restore health to those with even the most challenging chronic diseases.
Information provided is for educational purposes only.
The views represented are those of the participants.
Please don't misconstrue the information on this website as medical advice.
Consult your doctor for any health problem and before using any supplements
or before making any changes in prescribed medications. If you are ill,
we recommend you see a qualified health professional.
Salmon is one of the best sources for Omega3
A collection of free Salmon recipes with tips on how to smoke, grill and poach Salmon, descriptions of the different species and the health benefits of eating Salmon.