Post Tagged with: "omega-3"

Salmon is an excellent source of omega-3 DHA.

There’s a trend of fortifying foods with the omega-3 DHA. One of the reasons nutrition experts recommend eating fish twice a week is that fish is a good source of docosahexaenoic acide (DHA), an omega-3 fat that has heart-healthy benefits. Preliminary studies suggest that DHA may help boost brain power, too.

It makes sense: DHA comprises much of the cell membranes in our brains. And food producers are taking the concept and running with it–they’re adding DHA to foods like yogurt, soy milk, and eggs, then marketing them with “smart” slogans. But do these products really maximize mental performance?

Some research links higher intakes of DHA with reduced risk of Alzheimer’s disease and the congnitive decline that prcedes it. In a 2003 study in the Archives of Neurology, people age 65 and up who ate at least one DHA-rich fish meal per week had a 60% reduced risk of Alzehimer’s. And growing evidence suggests DHA supplementation during pregnancy and early infancy may result in superior congnitive performance of the child. In June 2007, a randomized clinical trial in the American Journal of Clinical Nutrition revealed that 9-month-old babies of mothers who had eaten DHA-fortified cereal bars (about 200 mg of DHA per day) during the last trimester of their pregnancies demonstrated better problem-solving skills than did babies whose mothers had consumed placebo cereal bars.

Eating cod and other fish high in omega-3 fatty acids promotes weight loss! A study from the University of Iceland in Reykjavik showed that eating cod promoted weight loss, even when the calories consumed were the same as a non-fish diet. Subjects ate the equivalent of three 4 oz. servings per week. The fish-eaters lost 2 in. from their waists, while the control group lost none. In addition, while both groups consumed the same amount of calories, the dieters who had the high omega-3 intake from fish lost 11 pounds! The control group lost only 3 lbs. These healthy fats help you burn fat!

SeductionMeals.com

The omega-3 fatty acids found in fish also improve cognitive functioning. Your brain weighs about 3 lb., about 60% of which is made of fats, especially DHA, an omega-3 fatty acid, like that found in fatty fish. Omega-3 fats help develop neural fibers in the brain; this improves memory and may help fight depression. Omega-3 acids lower cholesterol, improve cardiovasular functioning, and have been shown to improve leptin sensitivity, thus increasing metabolism and satiety and decreasing inflammation.

Eat fish such as cod, salmon, or tuna two to three times per week for weight loss or maintenance, cardiovascular health, and brain health. Or, you can supplement your diet with a high-quality omega-3 oil to reap the same benefits. The recommended quantity of fish oil supplements is 1-2 grams twice a day with a meal. As with any supplement, speak to your health care provider before taking it to make sure it’s safe for you.

By the way, if you want to make the dish pictured above, you can find the recipe here: Black Cod a la Mediterranean and sauteed vegetables.

Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers.