By Carol M. Bareuther, RD
Omega-3 fatty acids are healthful fats that first made the headlines about 30 years ago. That’s when researchers discovered heart disease was virtually nonexistent in Eskimo populations even though this native population ate a diet rich in fat. The key to the Eskimos’ good heart health, it was learned, was the type of fat they ate. Cold-water fish that formed the mainstay of their diet are rich in omega-3 fatty acids.
Today, research shows that omega-3 fatty acids can protect against heart disease and stroke and may also prevent a wide range of disease such as cancer and rheumatoid arthritis. In fact, in a study published in the February issue of the Journal of Applied Physiology, Nutrition & Metabolism, researchers reported that an increased intake of omega-3 fatty acids decreased the risk of several health problems affecting older adults, such as cognitive decline, dementia, and macular degeneration.
Omega-3 Fatty Acids
There are different types of dietary fats. Saturated fats, found in fatty meats and dairy products, can increase the risk for heart disease. Monounsaturated fats found in olive oil and polyunsaturated fats in corn, canola, and safflower oils, are more heart healthful.
Omega-3 fatty acids are polyunsaturated fats of which there are two major types. One is called alpha-linolenic acid (ALA). The second includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in some green vegetables such as spinach, salad greens, Brussels sprouts, and kale, as well as nuts such as walnuts, while EPA and DHA are found in fatty fish such as salmon, mackerel, herring, and tuna. Scientists believe both types of omega-3 fatty acids are beneficial.
There are now a number of foods that have been specially enriched with omega-3 fatty acids. These include milk products, salad dressings, breakfast cereals, and juices. Omega-3 fatty acids are also available in the form of dietary supplements though food is the best form for obtaining omega-3s. However, older adults who don’t eat fish or other foods containing these fatty acids can take a supplement. It’s recommended that older adults take from 500 to 1,000 mg per day in supplement form but elders should consult a physician before taking any type of supplement.
There is currently no specific requirement for omega-3 fatty acids. However, the Institute of Medicine indicates an adequate intake of ALA is 1,600 mg per day for men and 1,100 mg per day for women. The American Heart Association recommends that older adults eat two 4-ounce servings of fatty fish per week.
— Carol M. Bareuther, RD, is a St. Thomas, U.S. Virgin Islands-based writer who contributes to a variety of regional, national, and international publications.
Crunchy Walnut Crusted Salmon Fillets
Crunchy Walnut Crusted Salmon Fillets is an entrée dish that combines two potent sources of omega-3 fatty acids. Add an omega-3-containing vegetable such as spinach as a side dish, and this meal becomes even richer in these beneficial fatty acids.
Cooking Tips
1. Salmon. All salmon is an excellent source of omega-3 fatty acids. Sockeye has the highest amount of this fatty acid with approximately 2.7 grams per 3.5 ounce portion. When cooking salmon, leave the skin on because it helps hold the fish together when turning or moving. Cook salmon until the meat begins to change color and becomes flaky. Salmon will continue to cook after it is removed from the heat source, so be careful not to overcook.
2. Walnuts. Walnuts provide the highest amount of omega-3 fatty acids of all nuts.
3. Spinach. Spinach is a fair source of plant-based omega-3 fatty acids as are oils such as canola. Sautéed spinach is a nice side dish to accompany the salmon. Heat 1 to 2 tablespoons of canola oil in a sauté pan. Add two 6-ounce packages of fresh spinach. Stir the spinach for 3 to 4 minutes or until the spinach becomes limp. Sprinkle the spinach lightly with sesame seeds and serve hot. Makes 6 servings.
Crunchy Walnut-Crusted Salmon Fillets
(With permission from the California Walnut Board)
11/2 cups California walnuts
3 tablespoons dry breadcrumbs
3 tablespoons lemon rind, finely grated
11/2 tablespoons extra virgin olive oil
11/2 tablespoons fresh dill, chopped
1/8 teaspoon salt and black pepper
6 salmon fillets, skin on
Dijon mustard
6 teaspoons fresh lemon juice
Place walnuts in food processor; coarsely chop. Add breadcrumbs, lemon rind, olive oil, and dill; pulse until crumbly. Mixture should stick together. Season with salt and pepper; set aside. Arrange salmon fillets skin side down on parchment paper-lined baking sheets. Brush tops with Dijon mustard. Spoon 2 to 3 tablespoons of the walnut crumb mixture over each fillet; press this mixture into the mustard. Cover with plastic wrap; refrigerate for up to 2 hours. Bake at 350°F for 15 to 20 minutes, or until salmon flakes with a fork. Just before serving, sprinkle each filet with 1 teaspoon lemon juice.
Serves 6
Nutrition per serving: 360 calories, 26 g protein, 6 g carbohydrate, 26 g total fat, 3 g saturated fat, 7 g monounsaturated fat, 15 g polyunsaturated fat, 62 mg cholesterol, 140 mg sodium, and 2 g dietary fiber.
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Great Valley Publishing Co., Inc.