Takes Two to Tango — Men's fertility matters
8 Jan 2016
8 Jan 2016
One of the biggest areas that your Naturopathic Doctor can help you to improve your health is nutrition! All areas of nutrition are important and the Naturopathic Doctors at Natural Choice Medical Clinic in Guelph have extensive training to assist you when you are making decisions about the food you eat.
Health Tips for Optimizing your Omega 3 Fatty Acids Levels
The term “fat” has quite the bad wrap. It’s important to remember that not all fats are created equal, in fact some are even essential for optimal health. One of these fats goes by the term “Omega 3 Fatty Acids” which can further be broken down into 3 subclasses called eicosapentaenoic acid (EPA), decosahexaenoic acid (DPA), and alpha-linoleic acid (ALA). Although being conscious of your Omega 3 fatty acid consumption is important, it is vital to note that it is really the ratio of Omega 6 fatty acids compared to Omega 3 fatty acids that you should be most concerned about. While Omega 6 fatty acids are also considered essential, they are excessively consumed in the Western Diet due to their high prevalence in the foods we eat.
The Consequences of An Unhealthy Omega 6 to Omega 3 Ratio
Omega 6 fatty acids promote a pro-inflammatory state while Omega 3 fatty acids promote an anti-inflammatory state in your body. Inflammation is a healthy and necessary response in some cases, but an imbalance in the ratio of Omega 6 to Omega 3 fatty acids means that you will have more pro-inflammatory agents circulating in your body and this promotes chronic inflammation and elevates the risk of health problems such as cardiovascular disease, cancer, inflammatory and autoimmune diseases.
Benefits of Adequate Levels of Omega 3 Fatty Acids
The most well known benefits of Omega 3 fatty acids have to do with cardiovascular disease, some examples include:
What’s considered healthy?
Although there is no Recommended Daily Allowance (RDA) for the intake of Omega 3 fatty acids, Adequate Intake (AI) levels have been established. Women 19 years and older should aim for 1.1 grams per day of ALA while men 19 years and older should aim for 1.6 grams per day of ALA. There are no recommended levels established for EPA or DHA.
Where do Canadians Stand?
According to Stats Canada, most Canadian’s are meeting the Adequate Intake levels with median intakes of Omega 3 exceeding the AI’s, this leads us to believe that there is a low-prevalence of inadequate intake. But with the over abundance of Omega 6 fatty acids in many processed foods available today, it is still important to be aware the quantity and quality of Omega 3 fatty acids that we are consuming because at the end of the day, it is the ratio of omega 6 to Omega 3 fatty acids that is considered the most important aspect of health. Current estimates report intake ratio’s of Omega 6 to Omega 3 fatty acids as high as 16:1, compared to ideal ratio’s of 2:1, this is quite a significant difference.
The Best Sources of Omega 3’s
The 3 different varieties of Omega 3 Fatty Acids come from different sources. EPA and DHA are mostly found in fish and seafood, and ALA are plant-based. Ideally, the most effective way to get our Omega 3’s is through the intake of EPA and DPA. EPA and DHA are the compounds thought to have the most beneficial effects on the heart. ALA’s that are found in plant-based foods get converted to EPA and DHA, but this conversion is very inefficient, therefore it is best to ingest EPA and DHA whenever possible.
Source: | Quantity: | Omega 3: |
English Walnuts | 12-14 halves contain 2.30 g | ALA |
Ground Flax Seeds | 1 Tbsp. contains 2.46 g | ALA |
Omega Fortified Eggs | 2 eggs contain 0.50 – 0.54 g | ALA |
Chia Seeds | 1 Tbsp. contains 1.90 g | ALA |
Atlantic Salmon | 2.5 ounces contain 1.08 – 1.61 g | EPA/DHA |
Anchovies in Oil | 2.5 ounces contain 1.54 g | EPA/DHA |
Cooked White Fish | 2.5 ounces contain 1.20 g | EPA/DHA |
Pacific Cod | 2.5 ounces contain 0.79 g | EPA/DHA |
What About Mercury?
Large fish tend to accumulate more mercury over time. Because mercury affects the developing brain, it’s especially important for women that may become pregnant, are pregnant or nursing, as well as young children to limit their exposure to mercury.
Keep mercury levels low by limiting fresh/frozen:
If you like these fish, eat no more than the amounts shown here:
What about Tuna?
Try the Tips Below
Not a fan of fish, no problem! But these sources will only provide you with ALA
For more information about nutrition and the best foods to eat for your health concerns, book an appointment online with one of our Naturopathic Doctors today!
Sources
Do Canadian Adults Meet Their Nutrient Requirements Through Food Intake Alone? (2012, March 15). Retrieved November 24, 2015, from http://www.hc-sc.gc.ca/fn-an/surveill/nutrition/commun/art-nutr-adult-eng.php#a322
EatRight Ontario. (n.d.). Retrieved November 17, 2015, from http://www.eatrightontario.ca/en/Articles/Heart-Health/Omega-3-fats-deliver-Oh-Mega-benefits.aspx#.VkkinYSRlJw
Food Sources of Omega-3 Fats. (n.d.). Retrieved November 17, 2015, from http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Fat/Food-Sources-of-Omega-3-Fats.aspx
Omega-3 Fatty Acids: An Essential Contribution. (n.d.). Retrieved November 17, 2015, from http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/
The importance of the ratio of omega-6/omega-3 essential fatty acids. (n.d.). Retrieved November 24, 2015, from http://www.ncbi.nlm.nih.gov/pubmed/12442909w
Ultimate Guide to Omega-3 Benefits, Sources and Supplements. (n.d.). Retrieved November 24, 2015, from http://articles.mercola.com/omega-3.aspx
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8 Jan 2016
8 Jan 2016
8 Jan 2016
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