Autumn 2007

Essential Fatty Acids: In the News and On the Plate

In a recent edition of JAMA (The Journal of the American Medical Association), authors of a clinical review article conclude that the benefits of fish intake outweigh the potential risks (JAMA. 2006;296:1926). This is a recommentation that the American Heart Association has agreed with for many years, and one that naturopaths have been recommending for decades. A controversial topic (benefits of EFAs versus risks due to toxicity), the recommendation to consume coldwater fish and fish oils for the essential fatty acid components is now being supported by a majority of the general medical community. Some of the proven benefits of consuming essential fatty acids, namely the omega-3s (found in certain fish such as mackeral, salmon, herring, and sardines) include

• Anti-inflammatory effects, benefiting those with inflammation and allergies
• Positively altering blood lipid chemistry (raising the good, HDL, and lowering the bad, LDL & triglycerides)
• Reduces blood clot formation, acting as a natural anticoagulant thereby reducing risk of stroke
• Decreased incidence of heart attack, high blood pressure, and even arrythmias have been witnessed
• The brain, nervous system, eyes, adrenals, and gonads are all fed by omega-3s
• Decreased risks of breast and colon cancer
• Preventing and reducing complication of Diabetes Mellitus

Aspects of the debate have included whether or not the potential toxicity of fish has negative effects on the body as well as the choice between wild versus farmed fish. Evidence is clear that our waters are polluted, and the intake of certain pollutants seems inevitable. However, again, the benefits seem to outweigh the risks, especially when one considers amount consumed, location of fishing waters, individual benefits from omega-3s, and previous toxicity issues of an individual.

It has been shown that wild fish have up to 3 times the omega-3 content versus farmed fish (and farmed fish is fattier in general due to decrease in movement through water). In addition, farmed fish are fed a diet consisting of grains which reduces the natural food chain concentrating of oils from other fish in the sea. In addition, farmed fish often contains added antibiotics and hormones. Farming fish has evolved due mainily in response to the consequence of overfishing. Many argue that the subject of decreased fish population supports purchasing farmed fish. However, there are many eco-friendly fishing techniques being used. Please refer to the following website for comprehensive suggestions when choosing what fish to consume: http://www.mbayaq.org/cr/seafoodwatch.asp

Note: Pregnant and nursing mothers should heed caution with regards to this subject in order to reduce a developing or breastfeeding baby's exposure to harmful chemicals. The following links provide updated information for these individuals: http://www.ewg.org/reports/BrainFood/
execsumm.htmlhttp://www.checnet.org/healthehouse/
education/quicklist-detail.asp?Main_ID=716

EFAs: General Recommendations

• For the average person, 1-3 4oz servings per week of cold water, eco-caught fish.
• Supplement approximately 400mg/day of both EPA and DHA, approximately 2 grams of fish oil daily
• If supplementing with fish oils, be SURE of your brand's source. Call and ask for independent assays and make sure the company follows Good Manufacturing Practices
• Take fish oil supplements with meals and in divided doses.
• Remember that fish oils may thin the blood. Only supplement under the supervision of a physician.
• Combining fish oil with plant-based EFAs (flax, borage, evening primose) ensures adequate balance of fatty acids

Seasonal Recipes

GO WILD!! Salmon, Rice, and Mushrooms

SALMON:

6 5- to 6-ounce WILD salmon fillets with skin
Olive oil

Prepare barbecue (medium-high heat). Brush salmon lightly with oil; sprinkle with salt and pepper. Grill salmon, flesh side down first, until just opaque in center, about 5 minutes per side. Transfer salmon to platter. Drizzle glaze over salmon.

Makes 6 servings

WILD MUSHROOMS AND WILD RICE:

3 cups chicken or vegetable broth
3 cups water
3/4 cup wild rice (about 4 ounces)
2 large leeks, white and pale green parts only
2 tablespoons unsalted butter
1/4 pound fresh shiitake or chanterelle mushrooms, sliced thin
1/4 cup hazelnuts, toasted and skinned and chopped coarse
1/4 cup dried cranberries*

In a large saucepan simmer broth, water, and beans, covered, 45 minutes. Stir in wild rice and simmer, covered, 45 minutes, or until beans and rice are tender. Drain rice mixture and return to pan.

Cut leeks crosswise into 1/2-inch slices and in a bowl soak in water, agitating occasionally to dislodge any sand, 5 minutes. Lift leeks out of water and drain in a colander. In a non-stick skillet sauté leeks in butter over moderately high heat, stirring occasionally, until almost tender, about 5 minutes. Add mushrooms with salt to taste and cook, stirring occasionally, 2 minutes, or until vegetables are tender. Stir leek mixture into rice mixture. Rice mixture may be made up to this point 1 day ahead and chilled, covered. Reheat mixture, adding water to prevent it from sticking to skillet, before proceeding.

Stir hazelnuts and cranberries into rice mixture and serve warm.

Makes 4 servings

BRAISED WINTER GREENS & GARLIC

1 lb greens (kale, mustard, rabe, collards...), stems and center ribs discarded and leaves coarsely chopped (4 cups packed)
2 garlic clove, finely chopped
2 tablespoon extra-virgin olive oil
2/3 cup water

Blanch mustard greens in a 4-quart heavy pot of boiling salted water for 1 minute. Drain greens in a colander and wipe pot dry.

Cook garlic in oil in pot over moderate heat, stirring, until pale golden, about 30 seconds. Add greens and water and simmer, partially covered, stirring occasionally, until tender, 5 to 6 minutes. Season with salt and pepper.

Link to Archived Newsletters:

Spring 2006

Tel: 503-281-6767
©2006 Samantha LeVine
Last updated 10/19/07
Sitemap
Design by rebecca fagan