Tag: foods with Omega 3 Fatty Acids
Healthy Party Girl: Want a Winning Recipe to Enhance Your Beauty & Your Brains? Crab Cioppino is a dish you can serve a crowd, or make for an intimate dinner for two.
Crab Cippino – is a tomato based seafood stew that in addition to fresh crab, calls for an assortment of other fish – which, in line with the latest US Dietary Guideline should be consumed at least twice a week as part of a healthy diet.
Originally crowned the ultimate “brain food,” Omega 3 Fatty Acid rich fish such as salmon, trout, and halibut to name a few offer numerous health benefits due to their Omega 3 Fatty Acid properties.
According to the Harvard School of Public Health – in addition to providing protection against heart disease and possibly stroke, higher does of omega-3 fatty acids are used to treat depression, and “new studies identifying potential benefits for a wide range of conditions including cancer, inflammatory bowel diseases and other autoimmune diseases such as lupus and rheumatoid arthritis.”
Omega-3 fats have been linked with health benefits such as lowering the risk of heart attack and may reduce irregular heart rhythms. Omega-3 fats work to prevent disease by regulating blood clotting and the contraction and relaxation of artery walls. They also lower blood pressure and heart rates, improve blood vessel function, and at higher doses, lower triglycerides and may ease inflammation.
Since our bodies don’t produce Omega-3 fatty acids we need to rely on food sources containing them for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain. It is however, always recommended that you seek to get your omega-3 from foods choices and not from supplementation. Note of caution about supplementation – always, always, I repeat – ALWAYS check with your doctor or health care provider before taking a fish oil supplement.
So what foods can you find Omega 3-fats in? Omega 3- fats are found in fish such as salmon, tuna, and trout, herring, halibut, and sardines, as well as Omega-3 eggs that have been fortified with DHA. Omega-3 fats in the form of ALA’s (alph-linolenic acid) can also be found in flaxseeds, walnuts, and soybeans. ALA can be found in olive oils, canola oils, and in dark green leaf vegetables such as kale, spinach and Brussels spouts, as well as in some animal fats such as grass-fed animals.
What about the health concerns regarding mercury and other environmental contaminants found in some fish species?
According to JAMA – The Journal of the American Medical Association, “Overall, the health benefits of eating fish greatly out-weight the potential risks – especially when guidelines are used to reduce the small chance of being affected by these risks.”
“For men and women not of childbearing age, it is not clear that mercury exposure from typical levels of fish intake has any adverse health effects. In contrast, fish intake has significant benefits for reducing the risk of death from heart disease, the number one cause of death.” Pregnant and breastfeeding women should “avoid the 4 types of fish that are higher in mercury content: shark, swordfish, king mackerel, and golden bass.” In light of these cons however - research shows there are a multitude of beneficial health benefits associated with Omega-3 Fatty Acid rich fish and food sources and everyone should really strive to include two servings of fatty fish a week into their diets. So why not start today?! Try making the Authentic San Francisco Crab Cioppino Recipe we are featuring on the link below -compliments of Sam’s Anchor Cafe in Tiburon, CA (which also includes antioxidant rich tomatoes, garlic, rosemary, and olive oil) – and you’ll discover a great tasting way to get more “fish” into your family’s diet – Enjoy! Aprilanne
Aprilanne Hurley SFN is a Certified Specialist in Fitness Nutrition, California Living TV Health Expert, and author of “The Party Girl Diet,” available on Amazon.com so you can “Keep the Party Going…While You Lose the Weight!”
Hurley’s new book “The Sexy Abs Diet” will be available this season! Visit SexyAbsDiet.com for pre-order updates and release date info.