by Lori Wuellner
Along with benefits to the brain, nerves and eyes of getting enough omega-3 fats, did you know that omega-3 fats also decrease risk for heart disease, stroke, dementia and Alzheimer’s?
Humans cannot make omega 3 fats, so we must get them from food. All three types of omega 3 fats have long names: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). The first two are found in fish, especially oily fish, while ALA is in certain plant foods.
Listed below are some commonly-asked questions and answers that you can use to improve your family’s health.
Why should I eat fish? Fish is a good source of protein and is low in saturated fat. Eating fish regularly helps you replace other foods that may be high in saturated fats, such as fatty meats or full-fat dairy products. Eating fried, salted or dried fish is not recommended.
Love your heart by eating at least two servings a week of a variety of boiled or baked fish, in order to get about 500 milligrams per day of EPA/DHA. Adults at risk for heart disease should strive to get twice that amount, or one gram of EPA/DHA per day.
How safe is it to eat fish twice a week or to take fish oil supplements? Levels of contaminants (mercury for example) are generally highest in older, larger, predatory fish and marine mammals. Children and pregnant women are advised to avoid eating the following four mercury-contaminated fish: kind mackerel, swordfish, shark and tilefish. If you eat fish from local lakes or rivers, check with the Department of Wildlife and Parks about their safety. For up to three or four meals a week, choose fish that are low in mercury, such as canned “chunk light” tuna, catfish, flounder, sole, whitefish, haddock, salmon, pollock, shrimp, herring and anchovies.
Taking fish oil supplements should only be considered after talking with your doctor. Since mercury accumulates in the meat portion of a fish, fish oil supplements contain almost no mercury. However, high doses of omega 3 fats can have harmful effects, such as putting you at risk for excessive bleeding.
Are there differences in the omega 3 fat content between wild fish and farm-raised fish? Sometimes wild fish have higher levels of omega 3 fats than farmed fish, but sometimes it is the opposite. The omega fat content of wild fish can vary by the temperature of their environment, while the omega 3 fat content of farmed fish can vary based on what the fish are fed. Try to eat fish at least twice a week regardless of whether it is wild or farmed.
For additional resources and information on health, nutrition, selection, recipes and more check out the following websites…http://seafoodhealthfacts.org, http://www.fishwatch.gov, http://www.seafoodeducators.com. In the meantime try the salmon recipe that follows. It’s one of my family favorites.
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
Pepper and Sesame Seed Crusted Salmon
1 tablespoon sesame seeds
1 teaspoon black peppercorns
¼ teaspoon salt
4 (6 ounce) salmon fillets, skinned
1 teaspoon olive oil
2/3 cup apricot nectar
½ cup red bell pepper
¼ cup cider vinegar
1 teaspoon minced peeled fresh ginger
Combine first 3 ingredients in a heavy duty zip-lock bag. Seal, crush seeds with a meat mallet or rolling pin. Place seed mixture in a large shallow dish. Coat 1 side of each fillet with seed mixture. Heat oil in a large non-stick skillet over medium-high heat. Add fillets, seed side down; saute 4 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan, keep warm. Add apricot nectar and the remaining ingredients to pan, and bring to boil, scraping pan to loosen browned bits. Cook 1 minute. Reduce heat; return fish to pan. Baste with nectar mixture. Cover and simmer 1 minute.
Nutrition information based on 4 servings: Calories-322; total fat- 16.4 grams; saturate fat- 2.8 grams; carbohydrates- 9.1 grams; cholesterol- 111 me; sodium- 223 mg; protein- 35.7 g (Source: Cooking Light Magazine)