JEDDAH, 4 January 2006 — Until now, all the Superfoods in the previous columns were either fruit or vegetables such as beans, blueberries, broccoli, oats, oranges, and pumpkin. This week’s Superfood is nothing else than wild salmon, the much publicized rich source of marine-derived omega-3 fatty acids. These “good” fats are essential to the health of cell membranes, vascular and hormonal systems, brain functions, eyes, skin, hair, nails, joints, and other body tasks.
You must be confused. Why is fatty salmon considered as one of the recommended Superfoods when, not very long ago, fats were indiscriminately publicized as harmful to health and especially to the heart? I shall explain. Sometime ago, optimum nutrition was prescribed to be fat-free. However, there are several types of fat. Saturated (animal) fat is damaging to the vascular system in excessive amounts.
PUFAs, polyunsaturated fatty acids (plant-or-marine-derived fats), and monounsaturated fatty acids (plant-derived) like olive oil are very healthy fats. They are called essential fatty acids (EFAs). Because the body does not produce PUFAs, we need to have them as dietary supplements. I would like to add one more kind, trans fats (man-made hydrogenated vegetable oils like margarine), which are detrimental to health.
With this done, I would like to return to our main subject salmon and its sidekicks: halibut, tuna, sardines, herring, trout, sea bass, oysters, clams and other cold water fish. The most important compounds salmon offers are marine-derived omega-3 fatty acids PUFAs, which are unique to fish. The fish also contains other valuable nutrients like vitamins B and D, protein, selenium, and potassium. Unlike other animal fat in meat, poultry, and dairy products, cold water fish provide protection from coronary heart and vascular diseases, promoting physical, mental, and emotional health.
PUFAs come in two forms: omega-6 fatty acids, lenolenic acid (LA), and omega-3 fats, alpha linolenic acid (ALA). Both kinds are EFAs. Because the body does not make them, it is necessary to supplement them through nutrition to keep the body functioning efficiently. Modern diets sufficiently supply omega-6 fatty acids through corn, safflower, cottonseed, and sunflower oils, whereas omega-3 is generally deficient in most diets.
Omega-3 fatty acids come in two different categories. ALA comes from plants like walnuts and flaxseeds, whereas eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fish. All are crucial to health, but the key to optimum nutrition is to strike a balance of EFAs. Excess of omega-6 can increase inflammation in joints or blood vessels, leading to blood clotting and blood vessel restriction.
Omega-3 fatty acids are essential for building cell membranes, maintaining health on the cellular. A deficiency in these fats leads to hypertension, stroke, heart attack, certain cancers, insulin resistance (diabetes), asthma, age-related macular degeneration (AMD), autoimmune disorders, inflammatory and lung diseases, attention deficit hyperactivity disorder (ADHD), and depression. Other side-effects of the deficiency are dry skin, hair, and nails, constipation, frequent colds, lack of concentration, and joint pains. All these results from diets poor in fish-based omega-3 fatty acids and plant-derived omega-3 ALA like nuts and dark leafy greens.
The importance of whole foods such as fish, its oils, nuts, seeds, grains, legumes, leafy vegetables, and others is that they create optimal health balance and lower risk of degenerative diseases. EFAs in whole foods synergistically interact with cofactor nutrients like vitamins, minerals, phytonutrients, antioxidants, fiber, enzymes, and electrolytes.
Studies have shown a significant drop in mortality caused by cardiovascular disease in patients who took one gram of cold-water fish omega-3 fatty acids. Benefits were seen in higher serum levels of HDL, the “good” cholesterol, decreased blood pressure, and more stable heart rate. These healthy fats seem to lower blood pressure and produce a blood thinning effect, reducing incidents of blood clotting, heart attack, and stroke. The more controlled the hypertension is, the more elastic the artery walls remain.
Omega-3 fish oils can also play a preventive role on such cancers as breast and colon. Another illness that can be prevented with marine-based omega-3 fatty acid intake is age-related macular degeneration (AMD), a blinding eye disease. Because DHA is dominant in the retina, the fatty acids should be constantly supplemented to protect the eyes from the disease and blindness as well as harmful ultraviolet light that damage retinal cells.
Autoimmune diseases like lupus and rheumatoid arthritis trigger joint pains caused by inflammation. Omega-3 fish oils have anti-inflammatory properties that relieve joint pains and improve and prolong lives of patients.
These healthy fatty acids enhance brain functions as well as help in treating mental conditions like depression, ADHD, dementia, schizophrenia, bipolar disorder, and Alzheimer’s disease. Because the brain is fatty, omega-3 fats facilitate neuron communication and build the membranes of brain cells. They are also essential for a healthy nervous system to regulate mood and improve memory and attention. A combination of omega-6, ALA, and omega-3 fish oils, EPA/DHA is recommended to achieve wholesome health provided the daily dose of fish oils does not exceed 3 grams. While omega-3 is essential to cellular health, excessive amounts lead to hemorrhage and stroke.
Most foods are deficient in vitamin D, which is synthesized by the skin through exposure to sunlight. Vitamin D deficiency is quite prevalent in our society and many western societies. The condition increases the severity of some cancers and mortality rate. Deficiency symptoms can be joint pains or stiffness, backache, tooth decay, muscle cramps, and hair loss. To avoid deficiency of the vitamin, add salmon to your diet two to four times a week to benefit from the nutrient as well as calcium, which is found in its soft bones.
Fish and seafood make excellent healthy dishes like salads, soups, rice, and stews. Whole fish can be steamed, grilled, baked, or barbecued. My favorite condiments for fish are garlic, onion, ginger, and soy sauce. Olive oil and lemon enhance the taste of steamed or boiled fish. Don’t overlook this health-promoting food. If you are one of those who do not eat fish take a supplement of fish oils to enjoy all their benefits.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)
