 Reference Site Map |
|
|
I knew the day would come. The headcheese my dad once made from freshly caught Humber River carp has returned to haunt me. In those days, I preferred seaweed to that headcheese, but now it seems that everyone else thinks it's good for me. Same goes for those little greasy capsules full of cod-liver oil mom kept in the fridge, that made you burp "Grenadier Pond Gas". Only now do I find out the stuff was full of omega-3. Technically, fish do not produce omega-3 fatty acids. How much omega-3 is actually found in various fish depends largely on feeding behavior and species. ou see, fish go around eating green algae, which are the true source of their omega-3. The more algae they eat, the more omega-3. The omega-3 found in "farmed" salmon depends on what is fed to them. Dried grain based fish food is cheap but contains little omega-3.
What is the big deal about omega-3? It really is about learning to think differently about fat. Two important groups of fatty acids, which we require, but for the most part cannot manufacture ourselves, are omega-3 and omega-6. They are essential for survival. For the most part the omega-6 group, such as linoleic acid (LA) can cause inflammation and blood clots. They do this by producing arachidonic acid (ARA) which then goes on to form prostaglandins. They are found in grains and in most of the oils that we commonly use to cook and deep-fry with, e.g. corn, cottonseed, sesame and sunflower oil. We also ingest them when we eat animals fed on them and processed foods prepared with them.
The omega-3 fatty acids are beneficial. They are "good" fats, having not only anti-inflammatory effects, but reduce bad cholesterol and lower blood pressure. In addition, they may protect us from developing certain conditions related to cancer, atherosclerosis and memory problems. Two key members of this group are eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). They are both found in algae and cold-water fish such as tuna, salmon, mackerel and herring. Fresh seaweed and dark green leafy foods also are sources. DHA is extremely important for normal brain development and functioning, and seems to provide us with a protective effect against heart disease and some cancers. Deficiencies have been implicated in depression and Alzheimer's, but also with common allergies and dry skin. Flaxseed is an excellent plant source of omega 3.
Our diets should have about a 3:1 ratio of omega 6 to 3. In the last 100 years this ratio has skyrocketed to anywhere from 10:1 to as high as 100:1. Some people feel that the parallel with increasing heart disease, allergies and bowel problems is no coincidence. Having a large excess of omega 6 creates problems. It promotes inflammation and blot-clotting for one thing. It also blocks the small ability our body does have to produce DHA. After reading this, some of you will opt for the quick fix typical in our society. I do not condone omega-3 pill supplementation for two reasons. Firstly, omega-3 fatty acids as a group are highly unstable and prone to oxidation, a process that produces harmful free radicals. They should be ingested as fresh as possible. The far more important message is that we need to change our eating habits, to change the ratio. Improving omega-3 intake is far less challenging than decreasing your omega-6 intake. It appears confusing at first, but a little education goes a long way. I have definitely changed my eating habits, but omega-3 or not, fish headcheese still remains off my list.
