Omega-3 Fatty Acids Essential to Health
Although Omega-3s sound as if they’re from outer space, they’re just a type of polyunsaturated fatty acid. Not all Omega-3 fatty acids are equally available to the body.
DHA (docohexaenoic acid) and EPA (eicosapentaenoic acid) are the Omega-3s found in fatty fish. Both DHA and EPA are readily available to the body and play important roles in regulating blood pressure, the inflammation response to injury and infection, and many other body functions.
The Omega-3 fatty acid ALA (alpha-linolenic acid) comes from plant sources. ALA is an essential, polyunsaturated fatty acid. Essential means we must consume it because our body cannot manufacture it.
ALA occurs naturally in foods like flaxseed, walnuts, canola oil, soy and wheat germ. The body converts ALA to EPA and then EPA to DHA. This conversion isn’t very efficient, and studies suggest that less than 10 percent of ALA ends up as EPA.
Our friend flax
Recent research on the health benefits of flaxseed is promising. Flax is an ancient crop, and yields fiber from which linen is woven, as well as seeds and oil. The seeds and oil from flax are heart- healthy because they contain ALA. Like aspirin, Omega-3s may reduce blood clotting and help prevent a heart attack.
Flaxseed is processed into ground seeds, flour and oil. The seeds must be ground, or the whole seeds will pass through the body undigested, without the nutritional benefit.
Flaxseed flour has a nutty flavor and a coarse texture. Refrigerate flour and flax seeds; use flax seeds within a month.
Flaxseeds are the richest source of lignans, a type of fiber and a phytoestrogen that may help prevent breast cancer. A phytoestrogen is a chemical similar to the human hormone estrogen. But it is still too soon to say that flaxseed can prevent or cure cancer. Research has not determined whether it’s the lignans that help or another property in flaxseeds. Not all studies have yielded positive results. As with the human estrogen, it’s not known how much is too much. Nevertheless, lignans are valued for their fiber.
Flaxseed oil doesn’t naturally contain lignans, although some manufacturers will add lignans. The oil comes in dark bottles to extend the shelf life because it spoils quickly. Keep the oil refrigerated and don’t use past the expiration date. It should not be used for frying or sauting, as it burns easily.
For overall health benefits, experts recommend getting 500mg to 1,800 mg of EPA and DHA (from fatty fish) combined with 1,300 mg to 3,000 mg of ALA (from plants).
Bottom line for getting enough Omega-3s in your diet: On a daily 2,000 calorie diet, eat at least two servings a week of fatty fish such as salmon, herring, sardines, mackerel, rainbow trout and light tuna. And, daily consume about } tablespoon of a polyunsaturated vegetable oil such as corn, soybean, sunflower, safflower or flaxseed. If you want to add ground flaxseed to your diet, it tastes good sprinkled on salads, cooked vegetables or cereals.
PUMPKIN PANCAKES
} cup all-purpose flour
{ cup whole-wheat flour
1 3 / cup ground flaxseed \ teaspoon baking soda 1{ teaspoons pumpkin pie spice \ teaspoon salt { cup canned pumpkin pure 3 large eggs, separated } cup fat-free plain yogurt \ cup orange juice 1 tablespoon canola oil
In a large bowl, combine flours, baking powder, baking soda, pumpkin pie spice and salt. In a separate bowl, whisk together pumpkin, egg yolks, yogurt, orange juice and oil. In another bowl, beat egg whites with an electric mixer until soft peaks form. Stir pumpkin mixture into dry ingredients just until blended. Fold in egg whites. Spray a griddle with cooking spray and heat. Using a \-cup measure, pour batter onto hot griddle. Cook 3 minutes and turn; brown on other side. Repeat with remaining ingredients. Makes 12 (4- inch) pancakes.
Patricia Aaron is the Extension home economist and a professor with the Bernalillo County Cooperative Extension Service and New Mexico State University.