Smarter And Eating Ideas
Chips and a soda may be a convenient after school snack or quick pick from the office vending machine, but it doesn't nourish our body or give us the brain and energy boost that we are so desperately looking for. There are snack options that not only are good for the body, but also good for the brain. In addition to being nutritious and supplying us with an afternoon energy boost, they taste great too. For proper brain development and continued brain health, vision, the prevention of heart disease, and to promote growth and development throughout childhood, Omega 3 fats are essential. They are not produced in the body, nor are they found in many foods however. Fish, especially fatty fish are an excellent source of Omega 3s but, most of our family snack ideas and menu plans often do not include fish or for that matter many of the really heart smart selections recommended. The three most nutritionally important omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Chips and a soda may be a convenient after school snack or quick pick from the office vending machine, but it doesn't nourish our body or give us the brain and energy boost that we are so desperately looking for. There are snack options that not only are good for the body, but also good for the brain. In addition to being nutritious and supplying us with an afternoon energy boost, they taste great too. For proper brain development and continued brain health, vision, the prevention of heart disease, and to promote growth and development throughout childhood, Omega 3 fats are essential. They are not produced in the body, nor are they found in many foods however. Fish, especially fatty fish are an excellent source of Omega 3s but, most of our family snack ideas and menu plans often do not include fish or for that matter many of the really heart smart selections recommended. The three most nutritionally important omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.
Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high concentrations in corn oil, safflower oil, sunflower oil, and canola oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which has important health consequences. Research indicates that omega-3s may be better absorbed from food than supplements.
The body converts alpha-linolenic acid into two important omega-3 fats, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development. Recent statistics indicate that nearly 99% of people in the United States do not eat enough omega 3 fatty acids. However, the symptoms of omega-3 fatty acid deficiency are very vague, and can often be attributed to some other health conditions or nutrient deficiencies. Consequently, few people (or their physicians, for that matter) realize that they are not consuming enough omega-3 fatty acids. The symptoms of omega-3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.
The following conditions or symptoms may indicate a need for more food high in Omega-3:
- Depression
- Cardiovascular Disease
- Type 2 Diabetes
- Fatigue
- Dry, itchy skin
- Brittle hair and nails
- Inability to concentrate
- Joint pain
Foods high in Omega-3 can:
- Reduce inflammation throughout your body
- Keep your blood from clotting excessively
- Maintain the fluidity of your cell membranes
- lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
- decrease platelet aggregation, preventing excessive blood clotting
- inhibit thickening of the arteries by decreasing endothelial cells' production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
- increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
- reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
- reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
- help prevent cancer cell growth
In its 2002 guidelines for omega-3 fatty acid intake, the Institute of Medicine at the National Academy of Sciences declined to establish a Tolerable Upper Intake Level (UL) for omega-3s. However, research was cited showing increased risk of bleeding and hemorrhagic stroke in a few studies following supplementation with omega-3s. Individuals who have disorders involving bleeding, who bruise very easily, or who are taking blood thinners should consult with a medical practitioner before taking supplemental omega-3 fatty acids.
Here is a great link to some great recipes and healthy snack ideas!
Here is a great link to some great recipes and healthy snack ideas!
