Page 88 - EatingWell Special Edition Superfoods 2019

THE POWER OF

OMEGA-3S

New research on omega-3 fats continues to make headlines—often

highlighting why these fats are superfoods. But what exactly are
omega-3s, which foods are rich in them, how much should we eat

and what’s the best way to meet that quota?

BY BRIERLEY WRIGHT HORTON, M.S., R.D.

I t’s before 6 a.m., and I can smell the freshly them—EPA and DHA—play in heart health. But

brewed coffee that I can’t yet drink. First research suggests that all three types of omega-3s

I have to fill four empty circles on a little offer much more beyond that, from brain health
piece of paper with blood from my finger. to eye, skin and hair health. And one study found
But—staring down two lancets—I can’t that inadequate omega-3 intake might shorten
bring myself to prick my finger. Instead, my hus- your life span and could be more dangerous than

band picks up both the lancets, grabs one of my consuming a lot of trans fat (aka partially hydro-

fi ngers and then prepares (practically gleefully) genated oils).
for this surgery-esque moment. Omega-3s are essential fats, meaning our bod-
My goal is to learn what my omega-3 blood lev- ies can’t make them and therefore we must get
els are. Omega-3 fats are the structural material of them from our diet. The recommended daily dose
virtually every cell in our bodies. There are three of omega-3s (really EPA and DHA) has a wide
main types of omega-3 fats—EPA (eicosapentae- range depending on the governing body: from
noic acid), DHA (docosahexaenoic acid) and ALA 250 to 1,000 mg per day for the general popula-

(alpha-linolenic acid)—also known as polyunsat- tion. And at least one group, the American Heart
urated, or “healthy,” fats. They are perhaps best Association, translates that into a diet recommen-
known for their heart-health benefits. The sci- dation: eat two (3- to 5-ounce) seafood servings
ence is particularly strong in the roles that two of every week. But only 1 out of every 10 consumers

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