An apple a day isn’t enough anymore. Now you also need to think fish or flaxseed in your diet to help keep the doctor away. That is why Navigenics has new recommendations to encourage our members to be sure they get enough omega-3 fatty acids in their diet.
Omega-3 fatty acids aren’t snake oil, promising to cure all ills; rather, they are oils from fish or certain nuts and plants, and researchers have found strong evidence that they have many potential health benefits.
These polyunsaturated fatty acids are found primarily in fish and fish oils, but also in some plant-based oils, such as canola oil or flaxseed oil, and certain leafy green vegetables, including spinach, kale, broccoli and seaweed. They are essential to human health, but cannot be made by the body. That is why it is so important for people to make sure they get sufficient amounts of them through diet or supplements—and to know how much they need.
The American Heart Association has been encouraging the public for years to eat fish at least twice a week if they have heart disease – or want to try to avoid it. Omega-3’s have also been shown to reduce the risk of heart arrhythmias—irregular heartbeats—which on occasion can lead to sudden cardiac death. They also lower blood pressure slightly, decrease triglyceride levels, and slow the growth of plaque that can block the arteries.
Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids. The American Heart Association also recommends eating tofu and other forms of soybeans, canola, walnuts and flaxseed, and their oils. These contain alpha-linolenic acid (LNA) which can be transformed into omega-3 fatty acid in the body.
The research on omega-3s and heart health is quite conclusive. Doctors now know that the fatty acids may also reduce a person’s risk of developing a number of other health conditions as well.
Of the 21 health conditions that the Navigenics genetic health service currently covers, 10 may be positively affected by consuming sufficient amounts of these fatty acids. Unless your own doctor advises against omega-3s, I encourage everyone, including our members, to incorporate omega-3 fatty acids into their diet, particularly if they are genetically predisposed to any of these 10 health conditions.
If you are a Navigenics member, you’ll find new omega-3 recommendations in your results for appropriate conditions, along with the scientific studies the recommendations are based on. Here are a few of the relevant conditions and highlights:
- Age-related macular degeneration. Omega-3 fats have been associated in some studies with a lower risk of developing macular degeneration.
- Breast cancer. There is preliminary evidence that eating two servings a week of fatty fish may suppress the growth of tumor cells.
- Rheumatoid arthritis. It is felt that Omega3 fatty acids reduce inflammation.
Previously, we included omega-3 fatty acids in our recommendations for people at risk for some of the other conditions we cover, such as Alzheimer’s disease. Omega-3’s may decrease the risk of dementia.
Vegetarians—or people who just don’t like to eat fish—should talk to their doctor about whether they should take a dietary fish oil supplement of about 1,000 or 1,200 mg. These fish oil capsules contain two types of omega-3 fatty acids. In some ways these work like aspirin. They make platelets in the blood less likely to stick together, and reduce inflammation in the blood vessels.
But while small doses of fish oil supplements may be good, don’t assume that large doses are necessarily better. When consumed in abundance, fish oil supplements can cause nausea, diarrhea, belching and leave a bad taste in the mouth. The supplements may also cause excessive bleeding in some people. Always check with your physician before taking any supplements, as they may interact with other medications, have side effects, or not be appropriate for you because of certain medical considerations.
Eating fish itself has some potential issues as well. The methylmercury content of fish can be a concern and should be a particular consideration for pregnant or breastfeeding women. The Food and Drug Administration maintains a helpful list of mercury levels in commercial fish and shellfish. Fish oil capsules are generally less of a concern in terms of mercury, but not always. Check the label first.
So, there you have it—a fish tale that is really true. The benefits of fish and fish oil may seem bigger than life, but in this case, this is one tale worth believing.