Something Smells Fishy

Fish obviously has a lot of health benefits to offer; however, the majority of North Americans do not get the recommended amount of fish in their diets. Our dietary intake has changed drastically over the last century. Fish used to be a staple item- inexpensive and plentiful in most areas. This is no longer the case.

One major issue in the area of fish intake is people's preferences. People have a strong response to fish - the taste, texture, etc. Also, religious and cultural issues come into play. The issue is that fish (along with some algae - ugh) are the only source of two key nutrients....EPA and DHA (short for really long, scientific names - I'll spare you). Basically the all important omega-3 fatty acids. The amount of omega-3 has plummeted substantially, while intake of omega-6 and 9 fatty acids have increased. Omega-6 is found in such things as soybean and safflower oil and omega-9 in olive oil.

So, who cares? Well, it just so happens that the omega-3s are pretty important too. We all know that America's weight issue is "growing." hahaha - I crack myself up. Anyway, there is now a "syndrome" given to those who are basically.....unhealthy. It is called metabolic syndrome or syndrome X. If an individual has 3 or more of the following 5 metabolic abnormalities, they are considered to have metabolic syndrome...
1. High serum triglycerides (fat in the blood)
2. low serum high-density lipoprotein (HDL cholesterol levels) - the "good" cholesterol
3. High blood pressure
4. high fasting blood glucose (symptom of type II diabetes)
5. increased waist circumference (overweight)

How are omega-3s and metabolic syndrome connected? Well it was found that high consumption of fish and omega-3 fatty acids significantly lowered the risk for metabolic syndrome (being unhealthy). It is also known that metabolic syndrome is VERY predictive of cardiovascular disease. So, the more you can decrease metabolic syndrome the more you can decrease cardiovascular disease - the number 1 killer in America. So, omega-3s = heart health! (Along with an overall healthy diet and exercise - like most things)
The study showed that the association with risk reduction was stronger with the actual consumption of fish, but there was still an effect from the supplement.

So, how much do you need for it to be effective?
There are several opinions out there.
1. The American Dietetic Association in Canada recommends a daily intake of 500mg of EPA and DHA (omega-3s).
2. The American Journal of Clinical Nutrition found that only 250mg of EPA and DHA was needed - leading to a 36% reduction in risk for sudden cardiac death.
3. Adequate Intake for EPA and DHA in the U.S. is 160mg per day (very insufficient if you ask me - which would explain part of our cardiovascular disease issue).

Best way to get EPA and DHA:
Fish itself is obviously the best source - 2 servings a week can provide the equivalent of 250-500 mg of EPA and DHA per day (plenty for beneficial effects). The supplements themselves have doses that vary. Average is about 200-800 mg of EPA and DHA per 1g capsule. Labels will often have the words "1,000 mg of fish oil" but remember that it doesn't mean 1,000 mg of EPA and DHA. Look for supplements derived from actual algae or purified fish oil - not other plant sources. Those require conversion..blah, blah, blah in the body, and you don't want that.

Scary Info: According to a 2009 statistic, 34% of the United States was suffering from metabolic syndrome. That means that 1 out of 3 people are walking around at severe risk for cardiovascular disease - and its ALL preventable!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! That kills me! Well, actually - no, it kills them.

Sources:
Vannice, G. (2010). n-3s from fish and the risk of metabolic syndrome. Journal of the American Dietetic Association. 7, 2010 (1014-1017).