Anti-Inflammatory Diet Tips

http://www.drweil.com/drw/u/ART02012/anti-inflammatory-diet

Anti-Inflammatory Diet Tips Courtesy of Dr. Weil on Healthy Aging It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses - including heart disease, many cancers, and Alzheimer's disease. We all know inflammation on the surface of the body as local redness, heat, swelling and pain. It is the cornerstone of the body's healing response, bringing more nourishment and more immune activity to a site of injury or infection. But when inflammation persists or serves no purpose, it damages the body and causes illness. Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks. (Find more details on the mechanics of the inflammation process and the Anti-Inflammatory Food Pyramid.) The Anti-Inflammatory Diet is not a diet in the popular sense - it is not intended as a weight-loss program (although people can and do lose weight on it), nor is it an eating plan to stay on for a limited period of time. Rather, it is way of selecting and preparing foods based on scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fiber, and protective phytonutrients. You can also adapt your existing recipes according to these anti-inflammatory diet principles: General Diet Tips: Aim for variety. Include as much fresh food as possible. Minimize your consumption of processed foods and fast food. Eat an abundance of fruits and vegetables. Caloric Intake Most adults need to consume between 2,000 and 3,000 calories a day. Women and smaller and less active people need fewer calories. Men and bigger and more active people need more calories. If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly. The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein. Try to include carbohydrates, fat, and protein at each meal. Carbohydrates On a 2,000-calorie-a-day diet, adult women should consume between 160 to 200 grams of carbohydrates a day. Adult men should consume between 240 to 300 grams of carbohydrates a day. The majority of this should be in the form of less-refined, less-processed foods with a low glycemic load. Reduce your consumption of foods made with wheat flour and sugar, especially bread and most packaged snack foods (including chips and pretzels). Eat more whole grains such as brown rice and bulgur wheat, in which the grain is intact or in a few large pieces. These are preferable to whole wheat flour products, which have roughly the same glycemic index as white flour products. Eat more beans, winter squashes, and sweet potatoes. Cook pasta al dente and eat it in moderation. Avoid products made with high fructose corn syrup. Fat On a 2,000-calorie-a-day diet, 600 calories can come from fat - that is, about 67 grams. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat. Reduce your intake of saturated fat by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats, and products made with palm kernel oil. Use extra-virgin olive oil as a main cooking oil. If you want a neutral tasting oil, use expeller-pressed, organic canola oil. Organic, high-oleic, expeller pressed versions of sunflower and safflower oil are also acceptable. Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils. Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts. For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (look for products that provide both EPA and DHA, in a convenient daily dosage of two to three grams). Protein On a 2,000-calorie-a-day diet, your daily intake of protein should be between 80 and 120 grams. Eat less protein if you have liver or kidney problems, allergies, or autoimmune disease. Decrease your consumption of animal protein except for fish and high quality natural cheese and yogurt. Eat more vegetable protein, especially from beans in general and soybeans in particular. Become familiar with the range of whole-soy foods available and find ones you like. Fiber Try to eat 40 grams of fiber a day. You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans), and whole grains. Ready-made cereals can be good fiber sources, but read labels to make sure they give you at least 4 and preferably 5 grams of bran per one-ounce serving. Phytonutrients To get maximum natural protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat a variety of fruits, vegetables and mushrooms. Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens. Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them. Eat cruciferous (cabbage-family) vegetables regularly. Include soy foods in your diet. Drink tea instead of coffee, especially good quality white, green or oolong tea. If you drink alcohol, use red wine preferentially. Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent). Vitamins and MineralsThe best way to obtain all of your daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables. In addition, supplement your diet with the following antioxidant cocktail: Vitamin C, 200 milligrams a day. Vitamin E, 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols). Selenium, 200 micrograms of an organic (yeast-bound) form. Mixed carotenoids, 10,000-15,000 IU daily. The antioxidants can be most conveniently taken as part of a daily multivitamin/multimineral supplement that also provides at least 400 micrograms of folic acid and 2,000 IU of vitamin D. It should contain no iron (unless you are a female and having regular menstrual periods) and no preformed vitamin A (retinol). Take these supplements with your largest meal. Women should take supplemental calcium, preferably as calcium citrate, 500-700 milligrams a day, depending on their dietary intake of this mineral. Men should avoid supplemental calcium. Other Dietary Supplements If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form (two to three grams a day of a product containing both EPA and DHA). Look for molecularly distilled products certified to be free of heavy metals and other contaminants. Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams). If you are not regularly eating ginger and turmeric, consider taking these in supplemental form. Add coQ10 to your daily regimen: 60-100 milligrams of a softgel form taken with your largest meal. If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day. Water Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day. Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants, or if you live in an area where the water is known or suspected to be contaminated. Join Dr. Weil on Healthy Aging for more in-depth information on the anti-inflammatory diet, plus over 200 anti-inflammatory recipes, dozens of diet tips designed to help prevent age-related disease, and an exclusive version of Dr. Weil's Anti-Inflammatory Food Pyramid! Related Topics Dieting Tips Diabetes Diet Anti-Inflammatory Diet Detox Dr. Weil's Food Pyramid

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What is 'coenzyme Q10'

http://www.mayoclinic.com/health/omega-3/HB00087

Omega-3 in fish: How eating fish helps your heart

The omega-3 fatty acids in fish are good for your heart. Find out why the heart-healthy benefits of eating fish usually outweigh any risks.

By Mayo Clinic staff

If you're worried about heart disease, eating one to two servings of fish a week could reduce your risk of dying of a heart attack by a third or more.
Doctors have long recognized that the unsaturated fats in fish, called omega-3 fatty acids, appear to reduce the risk of dying of heart disease. For many years, the American Heart Association has recommended that people eat fish rich in omega-3 fatty acids at least twice a week.
But some people are still concerned about mercury or other contaminants in fish outweighing its heart-health benefits. However, when it comes to a healthier heart, the benefits of eating fish usually outweigh the possible risks of exposure to contaminants. Find out how to balance these concerns with adding a healthy amount of fish to your diet.

What are omega-3 fatty acids, and why are they good for your heart?

Fish contain unsaturated fatty acids, which, when substituted for saturated fatty acids such as those in meat, may lower your cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fatty fish. Omega-3 fatty acids are a type of unsaturated fatty acid that's thought to reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease.
Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms, and in children may improve learning ability. Eating one to two servings a week of fish, particularly fish that's rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death.

Does it matter what kind of fish you eat?

Fatty fish, such as salmon, herring and to a lesser extent tuna, contain the most omega-3 fatty acids and therefore the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids.
Most freshwater fish have less omega-3 fatty acids than do fatty saltwater fish. Some varieties of freshwater trout have relatively high levels of omega-3 fatty acids.

Are there any kinds of fish you should avoid?

Some fish, such as tilapia and catfish, don't appear to be as heart healthy because they contain higher levels of unhealthy fatty acids. Keep in mind that any fish can be unhealthy depending on how it's prepared. For example, broiling or baking fish is a healthier option than is deep-frying.
Some researchers are concerned about eating fish produced on farms as opposed to wild-caught fish. Researchers think antibiotics, pesticides and other chemicals used in raising farmed fish may have harmful effects to people who eat the fish.
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http://www.mayoclinic.com/health/omega-6/AN02030

Omega-6 fatty acids: Can they cause heart disease?

What are omega-6 fatty acids? Can eating omega-6 fatty acids cause heart disease?

Answer

from Donald Hensrud, M.D.

Omega-6 fatty acids are a type of unsaturated fat that are found in vegetable oils, nuts and seeds. When eaten in moderation and in place of the saturated fats found in meats and dairy products, omega-6 fatty acids can actually help promote heart health and brain function.
There had been some controversy regarding omega-6 fatty acids. Some researchers had believed that omega-6 fatty acids metabolize in your body to become a type of fatty acid that can cause the lining of your arteries to swell. That swelling causes narrowing in your arteries, which can lead to heart disease.
However, the American Heart Association (AHA) has said that this view is incorrect. The AHA recommends that people eat between 5 and 10 percent of their daily calories from omega-6 fatty acids. Most people already eat this amount of omega-6 fatty acids. If you're concerned about the amount of omega-6 fatty acids you're eating, talk to your doctor about replacing some of the saturated fats in your diet with healthier options.

Omega-6 fatty acids: Can they cause heart disease?

What are omega-6 fatty acids? Can eating omega-6 fatty acids cause heart disease?

Answer

from Donald Hensrud, M.D.

Omega-6 fatty acids are a type of unsaturated fat that are found in vegetable oils, nuts and seeds. When eaten in moderation and in place of the saturated fats found in meats and dairy products, omega-6 fatty acids can actually help promote heart health and brain function.
There had been some controversy regarding omega-6 fatty acids. Some researchers had believed that omega-6 fatty acids metabolize in your body to become a type of fatty acid that can cause the lining of your arteries to swell. That swelling causes narrowing in your arteries, which can lead to heart disease.
However, the American Heart Association (AHA) has said that this view is incorrect. The AHA recommends that people eat between 5 and 10 percent of their daily calories from omega-6 fatty acids. Most people already eat this amount of omega-6 fatty acids. If you're concerned about the amount of omega-6 fatty acids you're eating, talk to your doctor about replacing some of the saturated fats in your diet with healthier options.

DHA/EPA Omega-3

http://www.drweil.com/drw/u/QAA400149/balancing-omega-3-and-omega-6.html

Balancing Omega-3 and Omega-6? I don’t understand the difference between omega-3 and omega-6 fatty acids. I know we’re supposed to increase consumption of the omega-3s. What about omega-6?
A		Answer (Published 2/22/2007)
Omega-3 and omega-6 are types of essential fatty acids – meaning we cannot make them on our own and have to obtain them from our diet. Both are polyunsaturated fatty acids that differ from each other in their chemical structure. In modern diets, there are few sources of omega-3 fatty acids, mainly the fat of cold water fish such as salmon, sardines, herring, mackerel, black cod, and bluefish. There are two critical omega-3 fatty acids, (eicosapentaenoic acid, called EPA and docosahexaenoic or DHA), that the body needs. Vegetarian sources, such as walnuts and flaxseeds contain a precursor omega-3 (alpha-linolenic acid called ALA) that the body must convert to EPA and DHA. EPA and DHA are the building blocks for hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes. By contrast, sources of omega-6 fatty acids are numerous in modern diets. They are found in seeds and nuts, and the oils extracted from them. Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers, and sweets in the American diet as well as in fast food. Soybean oil alone is now so ubiquitous in fast foods and processed foods that an astounding 20 percent of the calories in the American diet are estimated to come from this single source. The body also constructs hormones from omega 6 fatty acids. In general, hormones derived from the two classes of essential fatty acids have opposite effects. Those from omega-6 fatty acids tend to increase inflammation (an important component of the immune response), blood clotting, and cell proliferation, while those from omega-3 fatty acids decrease those functions. Both families of hormones must be in balance to maintain optimum health. advertisement Many nutrition experts believe that before we relied so heavily on processed foods, humans consumed omega-3 and omega-6 fatty acids in roughly equal amounts. But to our great detriment, most North Americans and Europeans now get far too much of the omega-6s and not enough of the omega-3s. This dietary imbalance may explain the rise of such diseases as asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body. The imbalance between omega-3 and omega-6 fatty acids may also contribute to obesity, depression, dyslexia, hyperactivity and even a tendency toward violence. Bringing the fats into proper proportion may actually relieve those conditions, according to Joseph Hibbeln, M.D., a psychiatrist at the National Institutes of Health, and perhaps the world's leading authority on the relationship between fat consumption and mental health. At the 2006 Nutrition and Health Conference sponsored by the University of Arizona's College of Medicine and Columbia University's College of Physicians and Surgeons, Dr. Hibbeln cited a study showing that violence in a British prison dropped by 37 percent after omega-3 oils and vitamins were added to the prisoners' diets. If you follow my anti-inflammatory diet, you should get a healthy ratio of these fatty acids. In general, however, you can cut down on omega-6 levels by reducing consumption of processed and fast foods and polyunsaturated vegetable oils (corn, sunflower, safflower, soy, and cottonseed, for example). At home, use extra virgin olive oil for cooking and in salad dressings. Eat more oily fish or take fish oil supplements, walnuts, flax seeds, and omega-3 fortified eggs. Your body and mind will thank you. Andrew Weil, M.D.

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http://www.mind1st.co.uk/EPADHA.asp

Omega 3 fish oil EPA and DHA

Omega 3 fish oil contains two active ingredients: EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid).

DHA

DHA is now thought to constitute the ‘building blocks’ of the brain, forming about 8% of the brain by weight - this is why it is important for pregnant mothers to ensure an adequate supply throughout pregnancy.

DHA is also added to some infant milk formulas by some leading manufacturers, as an infant requires a lot of DHA in the first two years of life to support the growth of the brain.

EPA

EPA however is different; this essential nutrient is now considered by some leading doctors and professors in the UK as being the single most vital nutrient in the functioning of the brain and nerve stimulation.

This was highlighted by the release of a very high profile book by a leading psychiatric professor, who is using a very strong form of ethyl EPA to help treat patients of his who suffer from depression and schizophrenia. Moreover, the ethyl EPA that the professor is using has had the DHA removed. In the book he explains that Ethyl EPA fish oil is not as potent, and does not give the same therapeutic effects when DHA is present.

According to the professor, this is backed up by two randomised controlled trials at the University of Baylor and Sheffield, where depressed people who were given DHA only fared slightly worse than the placebo-controlled group.

Conversion

So what happens if the body becomes deficient of DHA? The professor goes on to describe that the body can convert EPA into DHA, as it is only two steps down the chain of ecosanoids. This is a process the body can do relatively easily. The body can also convert DHA into EPA, but our bodies struggle to make this conversion and it is not a very efficient process.

A good example of this would be with flaxseed oil, that is high in the omega 3 parent fatty acid ALA (alphalinoic acid); to obtain roughly 1 gram of EPA, you would have to ingest 11 grams of flaxseed oil.

Conclusion

The simple truth is that you need both these essential nutrients. The evidence is increasingly pointing towards the two being important for various stages of life. DHA when compared against EPA in treating depression is faring no better than a placebo; however the DHA is important for pregnant mothers and children from birth to two years. Beyond that some leading doctors (Mercola, Stoll, Puri) are leaning towards EPA being very beneficial for the daily functioning of the brain.

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Note: (ref: nutrition action health letter)

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sandwiches.) That would supply 500 to 1,000 mg a day of DHA plus EPA.

Eat fatty fi sh like salmon twice a week. (Try canned salmon instead of tuna in

■

If you’re a vegetarian, look for foods or supplements with DHA from algal oil.

■

1,000 mg a day of DHA plus EPA from fi sh oil. If you have side effects like burping,

try taking them at bedtime or ask your doctor for a prescription for pure fi sh oil.

If you have heart disease, follow the American Heart Association’s advice to take■ Taking more than 3,000 mg a day of DHA plus EPA may cause bleeding.

 

http://www.mind1st.co.uk/acne-fish-oil.asp

Acne and fish oil

Omega 3 fatty acids found in fish oil could help in the treatment of acne by alleviating some of the inflammation associated with acne, and by inhibiting the processes that lead to overproduction of sebum. If too much sebum is produced, pores can become blocked leading to a build up of bacteria, infection, and finally to a breakout of acne.

EPA or Eicosapentaenoic acid, is an essential Omega 3 fatty acid that can help increase the level of anti-inflammatory Prostaglandins.  Prostaglandins are hormone like substances that are found in every cell in the body. They are synthesised in the cells from Gamma-linolenic acid (GLA), Arachidonic acid (AA) and Eicosapentaenoic acid (EPA).  Both GLA and AA are Omega 6 fatty acids, which are proinflammatory.  EPA, an Omega 3 fatty acid that is anti-inflammatory, can only be found in any significant quantities in oily fish or fish oil.

One study has indicated that production of leukotriene B4, a prostaglandin that is proinflammatory, could be a contributory factor to developing acne.  A diet too rich in Omega 6 and deficient in Omega 3, can lead to over production of leukotriene B4, so increasing consumption of Omega 3 fatty acids could help to re-dress this imbalance.

Omega 3 fatty acids can also help to keep the production of androgens under control. Androgens are hormones that influence sebum production and are particularly active during adolescence, which is possibly why many teenagers suffer from acne.

As Omega 3 can only be found in sufficient quantities in oily fish such as anchovies, herring, salmon, mackerel, tuna and sardines, it is difficult to get enough of these in the diet.  Mounting concern over the amount of toxins in our fresh fish means that the current recommendation is to eat only 1 or 2 portions of oily fish a week but no more.
An excellent way of getting enough of the essential fatty acids in the diet to help treat acne is to supplement the diet with good quality fish oil containing high levels of EPA.

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http://www.dhaomega3.org/

Introduction to Omega-3

There has been a dramatic surge in interest recently, amongst the public and health professionals alike, of the health effects of omega-3 fatty acids derived from fish/fish oils - consisting of docosahexaenoic acid (DHA) plus eicosapentaenoic acid (EPA).

DHA is required in high levels in the brain and retina as a physiologically-essential nutrient to provide 1) for optimal neuronal functioning (learning ability, mental development) and visual acuity, in young and old alike. DHA plus EPA are both considered to have beneficial effects in the 2) prevention and management of cardiovascular disease plus associated risk factors as well as other chronic disorders. Whereas considerable amounts of the plant-derived omega-3 fatty acid known as a-linolenic acid (ALA) is consumed daily in North America (approximately 2 g/day), the physiologically-essential nutrient, DHA, is consumed at much smaller levels (approximately 80 mg/day) while EPA is consumed at the level of approximately 50 mg/day in a typical North American diet.

DHA plus EPA are absent from plant food sources rich in ALA (such as flax, canola oil, and walnuts). Since the metabolic conversion of ALA to DHA/EPA (combined) by metabolism is very limited in humans, the most direct way of providing DHA plus EPA for the body is via their direct consumption. Current intakes of DHA are approximately 20% of the target (300 mg/day) suggested by an expert scientific group during pregnancy and lactation. The extremely low intake of DHA in young children (e.g., approximately 19 mg DHA/day on average for 3-yr. olds in North America ) is also of particular concern. Current intakes of DHA/EPA (combined) of 130 mg/day are approximately 15% of the target (900 mg/day) officially recommended by the American Heart Association for those with coronary heart disease and 20% of the 650 mg/day advised by an expert scientific group for healthy individuals. In view of the widespread reluctance of the public to consume sufficient amounts of fish, functional foods containing DHA plus EPA will become increasingly important sources of these important nutrients in the coming years to support optimal brain/visual performance, for cardio care, and other health conditions for young and old alike.

In summary and conclusion, DHA is the physiologically-essential nutrient needed in the brain and retina for cognitive functioning and visual acuity, respectively. DHA supplementation of infant formula (containing ALA ) has been found to enhance cognitive performance in term infants. Conversion efficiencies of ALA to DHA in human trials have been determined to range from 0-9%. Higher dietary intakes of ALA (increasing intakes by 1,200 mg/day) have been associated with an approximate 20% lower risk of fatal heart disease whereas higher fish intakes (up to and including 5 servings/week providing approximately 650 mg DHA/EPA combined/day) have been associated with an approximate 40% lowering of CHD mortality based on epidemiological studies. In general, stronger inverse relations between blood levels of EPA plus DHA and fatal cardiac events have been found than for ALA. Most of the favorable effects of DHA/EPA ingestion on various risk factors for cardiovascular disease (via controlled interventional trials) including blood triglyceride-lowering are not found or matched by equivalent intakes of ALA. In contrast to ALA intakes, current dietary intakes of DHA/EPA in North America appear to be very much below target intakes for optimal human health and the prevention/management of cardiovascular disease and associated risk factors.

Dietary Sources of Omega-3 Fatty Acids

  As  for saturated and monounsaturated fatty acids, the omega-6 and omega-3 polyunsaturated fatty acids (PUFA) are chemically linked to fat structures known as triglycerides in the various foods and oils that are consumed. The natural triglyceride or fat structure consists of a 3-carbon glycerol backbone onto which 3 long-chain fatty acids of varying types and structures are linked or 'esterified'. These are hydrolyzed by enzymes and digested in the small intestine thereby providing for their absorption, transport in the blood, and assimilation into cells and body tissues. Table 1 lists some common food sources of both the omega-6 and omega-3 fatty acids as found in a typical North American diet.

Table 1: Dietary Sources of Omega-3 and Omega-3 Fatty Acids

Fatty Acid	Food Sources
(i) Omega-6 Types
LA, linoleic acid (18:2 n-6)	Vegetable oils (corn, safflower, sunflower, soybean), animal meats
AA, arachidonic acid (20:4 n-6)	Animal sources only (meat, eggs)
(ii) Omega-3 Types
ALA , (LNA) alpha-linolenic acid (18:3 n-3)	Flaxseed, canola oil, English walnuts, specialty eggs
EPA, eicosapentaenoic acid (20:5 n-3)	Fish, fish oils, marine sources
DHA, docosahexaenoic acid (22:6 n-3)	Fish, fish oils, specialty egg/dairy products

In view of the high intake of vegetable oils containing n-6 PUFA directly and via various processed food products including meats, a typical diet contains 8-15 g/day of LA (omega-6) but much lower intakes of the omega-3 types. ALA consumption ranges from approximately 1.3-2.0 g/day or approximately 0.6% of total energy intake. In contrast to the considerable intake of ALA from plant sources, the intake of fish/fish oil-derived DHA/EPA (combined) represents approximately 0.13-0.15 g/day (130-150 mg/day) which is 0.05% of total energy intake or about 1/10 of the intake of ALA. The vast majority of the DHA plus EPA as consumed in the North American diet is from fish/fish oils with much smaller amounts from selected animal sources (e.g., eggs, some meat sources) and none from plant food/oils regardless of their ALA levels. The overall ratio of omega-6:omega-3 fatty acids in the current North American diet ranges from 6:1 to approximately 10:1.
Selected food sources of a-linolenic acid (ALA) are given in Table 2. Some of the common plant oils have significant levels of ALA - e.g., 7% by weight in soybean oil, 10% in canola oil, and approximately 20% in hemp oil. Much higher amounts are found in the oils from flax, perilla (Japan and elsewhere), and chia (Argentina and elsewhere) with approximately 50-60% of the fatty acids being in the form of ALA.

Table 2: Alpha-Linolenic Acid Content of Various Foods and Oils

Source (100 g raw edible portion)	ALA (g)	Source (100 g raw edible portion)	ALA (g)
Nuts and Seeds		Legumes
Almonds	0.4	Beans, common (dry)	0.6
Beechnuts (dried)	1.7	Chickpeas (dry)	0.1
Butternuts (dried)	8.7	Cowpeas (dry)	0.3
Chia seeds (dried)	3.9	Lentils (dry)	0.1
Flaxseed	22.8	Lima beans (dry)	0.2
Hickory nuts (dried)	1.0	Peas, garden (dry)	0.2
Mixed nuts	0.2	Soybeans (dry)	1.6
Peanuts	0.003
Pecans	0.7	Grains
Soybean kernels	1.5	Barley, bran	0.3
Walnuts, black	3.3	Corn, germ	0.3
Walnuts, English and Persian	6.8	Oats, germ	1.4
		Rice, bran	0.2
Vegetables		Wheat, bran	0.2
Beans, navy, sprouted (cooked)	0.3	Wheat, germ	0.7
Beans, pinto, sprouted (cooked)	0.3	Wheat, hard red Winter	0.1
Broccoli (raw)	0.1
Cauliflower (raw)	0.1	Fruit
Kale (raw)	0.2	Avocados, California (raw)	0.1
Leeks (freeze-dried)	0.7	Raspberries (raw)	0.1
Lettuce, butterhead	0.1	Strawberries (raw)	0.1
Lettuce, red leaf	0.1
Mustard	0.1
Purslane	0.4
Radish seeds, sprouted (raw)	0.7
Seaweed, Spirulina (dried)	0.8
Soybeans, green (raw)	3.2
Soybeans, mature seeds, sprouted (cooked)	2.1
Spinach (raw)	0.1

Data from Kris-Etherton et al. (2000)

Recently, strains of flaxseed oils have become available which contain approximately 70% by weight of the oil as ALA which is significantly higher than the 50-55% found in conventional flax oil varieties. Table 3 gives the levels of EPA plus DHA in a few selected fish and seafood.

Table 3: Fish and Seafood Sources of DHA plus EPA

Source (100 g portion)	DHA + EPA (g)
Fish
Anchovy, European, raw	1.449
Carp, cooked, dry heat	0.451
Catfish, channel, farmed, cooked, dry heat	0.177
Cod, Atlantic , cooked, dry heat	0.158
Eel, mixed species, cooked, dry heat	0.189
Flatfish (flounder and sole), cooked, dry heat	0.501
Haddock, cooked, dry heat	0.238
Halibut, Atlantic and Pacific, cooked, dry heat	0.465
Herring, Atlantic , cooked, dry heat	2.014
Mackerel, Pacific and jack, mixed species, cooked, dry heat	1.848
Mullet, striped, cooked, dry heat	0.328
Perch, mixed species, cooked, dry heat	0.324
Pike, northern, cooked, dry heat	0.137
Pollock, Atlantic , cooked, dry heat	0.542
Salmon, Atlantic , farmed, cooked, dry heat	2.147
Sardine, Atlantic , canned in oil, drained solids with bone	0.982
Sea bass, mixed species, cooked, dry heat	0.762
Shark, mixed species, raw	0.843
Snapper, mixed species, cooked, dry heat	0.321
Swordfish, cooked, dry heat	0.819
Trout, mixed species, cooked, dry heat	0.936
Tuna, skipjack, fresh, cooked, dry heat	0.328
Whiting, mixed species, cooked, dry heat	0.518
Crustaceans
Crab, Alaska king, cooked, moist heat	0.413
Shrimp, mixed species, cooked, moist heat	0.315
Spiny lobster, mixed species, cooked, moist heat	0.480
Mollusks
Clam, mixed species, cooked, moist heat	0.284
Conch, baked or broiled	0.120
Mussel, blue, cooked, moist heat	0.782
Octopus, common, cooked, moist heat	0.314
Oyster, eastern, farmed, cooked, dry heat	0.440
Scallop, mixed species, cooked, breaded and fried	0.180

It should be noted that algal oils have recently become available as a source of DHA (free of EPA) for infant formulas and other functional food fortification. There has been a marked increase in the use of high quality liquid fish oils containing DHA plus EPA as ingredients in a wide variety of functional foods (e.g., liquid eggs). Furthermore, stable and microencapsulated forms of DHA plus EPA (with varying amounts and ratios of DHA:EPA) have been utilized in a whole plethora of processed food formulations (breads, yogurts, snack foods, etc). In view of the resistance of the North American and other populations to increase fish consumption as a source of DHA plus EPA for health despite recommendations by health care agencies and professionals, it is apparent that functional foods will became an ever-increasing source of these important nutrients in the omega-3 family.

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Denomme, J., et al ., Directly Quantitated Dietary (n-3) Fatty Acid Intakes of Pregnant Canadian Women are Lower than Current Dietary Recommendations. Human Nutrition and Metabolism. 135(2): 206-211, 2005.
Kris-Etherton, P.M., et al. Polyunsaturated fatty acids in the food chain in the United States . AJCN. 71: 179-188, 2000.
Raper, N.R., et al . Omega-3 fatty acid content of the US food supply. J. Am. Coll. Nutr. 11: 304-308, 1992.
Williams, C. M., and Burdge, G. Long-chain n-3 PUFA: plant v. marine sources. Proceedings of the Nutrition Society. 65:42-50, 2006.

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So far, there’s decent evidence that DHA and EPA—the omega-3 fats in fi sh

oil—can reduce your risk of a heart attack, but not your risk of cancer, memory

loss, or macular degeneration.

Eyesight and food

http://www.eyerobics.com.au/eyesight_food.html

Eyesight and food
As with any disease food can be of enormous benefit to restoring and maintaining clear eyesight. Also, many diseases are caused by the wrong eating habits and that can have an impact on your eyesight.
Following are top recommendations on food and eyesight divided into 'Food' and 'Supplements':
FOOD:
Carrots
Very rich in Vitamin A. "Carrots are good for your eyesight", we were told as children and indeed around 500, 000 children worldwide are going blind every year because their diet and their mothers' breast milk does not contain sufficient amounts of vitamin A and Beta-carotene.
Beta carotene is a substance that is converted to Vitamin A in the human body. This vitamin helps transfer fat to energy. A 1/2 cup serving of cooked carrots contains four times the recommended daily intake of Vitamin A. Beta-carotene is also a powerful antioxidant effective in fighting against some forms of cancer.

It helps maintain the surface linings of the eyes and the respiratory, urinary, and intestinal tracts. When those linings break down, bacteria can enter the body and cause infection, therefore it is good in several ways and it is not just eye food. Vitamin A also helps maintain the integrity of skin and mucous membranes that function as a barrier to bacteria and viruses.
In order to convert Beta-carotene into vitamin A the body also needs some fat, sufficient levels of zinc and iron along with the sanitary conditions, especially clean water. All must be available to avoid the carotene being flushed through the body with no effect.
Cold water fish (sardines, cod, mackerel, tuna.)
Cold water fish are an excellent source of DHA, which provides structural support to cell membranes, and is recommended for dry eyes, treatment for macular degeneration, and sight preservation.

Spinach, kale and green leafy vegetablesThese plants are rich in carotenoids, especially lutein and zeaxathin (also found in goji berries). Lutein, a yellow pigment, protects the macula from sun damage and from blue light.

EggsEggs are rich in cysteine, sulfur, lecithin, amino acids and lutein. Sulfur-containing compounds protect the lens of the eye from cataract formation.

Garlic, onions, shallots and capersThis items are also rich in sulfur, which is necessary for the production of glutathione, an important antioxidant for the lens of the eye, and the whole body.

SoyLow in fat, rich in protein, soy has become a staple in vegetarian diets. Soy contains essential fatty acids, phytoestrogens, vitamin E and natural anti-inflammatory agents.

Fruits and vegetablesOur mothers always told us about these -- they were right. Fruits and vegetables contain vitamin A, vitamin C, and E and Beta-carotene. The yellow vegetables, such as carrots and squash, are important for daytime vision.

Blueberries and grapesThese foods contain anthocyanins, which improve night vision. A cup full of blueberries, huckleberry jam, or a 100 mg bilberry supplement should improve dark adaptation within 30 minutes.
WineKnown to have a cardioprotective effect, wine has many important nutrients, which protect vision, heart and blood flow. Needless to say, moderation is always important.

Nuts and berries These are nature's most concentrated food sources.

Since ancient times, Goji berries have been very popular in China for their vision improvement properties. Modern Chinese scientists have found that goji is able to reduce the time it takes for vision to adapt to darkness. It also improves vision under subdued light. Blind spots were reduced in patients taking goji. Its powerful antioxidant carotenoids may also protect against macular degeneration and cataracts. Goji reduces the time it takes for vision to adapt to darkness, and reduces blind spots. Its powerful antioxidant carotenoids and flavonoids may also protect against diabetic retinopathy, macular degeneration and cataracts. Read more on Goji berries here.

Supplements:

Vitamin A and Beta-caroteneVitamin A is a family of fat-soluble vitamins. Retinol is one of the most active, or usable, forms of vitamin A, and is found in animal foods such as liver and eggs and in some fortified food products.

Some plant foods contain darkly coloured pigments called provitamin. Carotenoids can be converted to vitamin A. In the U.S., approximately 26% and 34% of vitamin A consumed by men and women is provided by provitamin A carotenoids.

Vitamin A plays an important role in vision, bone growth, reproduction, cell division and cell differentiation, which is the process by which a cell decides what it is going to become .
Beta carotene is a substance that is converted to Vitamin A in the human body. This vitamin helps transfer fat to energy. A 1/2 cup serving of cooked carrots contains four times the recommended daily intake of Vitamin A. Beta carotene is also a powerful antioxidant effective in fighting against some forms of cancer.

It helps maintain the surface linings of the eyes and the respiratory, urinary, and intestinal tracts. When those linings break down, bacteria can enter the body and cause infection, therefore it is good in several ways and it is not just eye food. Vitamin A also helps maintain the integrity of skin and mucous membranes that function as a barrier to bacteria and viruses.
Vitamin A is important for maintaining good eyesight, especially at night when it helps our eyes adjust to the dark. Vitamin A also helps fight infection, keeps skin and hair healthy, and supports bone growth and maintenance.

Vitamin CVitamin C is an important structural component to strengthen capillaries and build collagen. It maintains the shape of the cornea, especially in cases of infection, and supports the fight against free radicals throughout the body. Vitamin C is the second most common antioxidant in the lens, and prevents cataracts from developing, whether due to sunlight exposure or other oxidative stresses.

B Complex vitaminsThese vitamins are necessary for nerve function. The retinal receptor cells send all their messages through nerve fibres into the optic nerve, and into the brain. These vitamins maintain many nerve and general body activities. B-12 is especially important, as it is the most common deficiency in elderly individuals. 1000 mg of B-12, sublingually (under the tongue) a day is recommended for people with optic nerve disease or glaucoma.

Alpha Lipoic AcidThis is a very important nerve stabilizer and is helpful in diabetics, and in patients with glaucoma, to protect their remaining optic nerve fibres.

LuteinLutein and other carotenoids are very important in the eye. We know that carrots are good for day vision and lutein and zeaxanthin are important in protecting the central retina (the macula) from blue and ultraviolet light. Studies have shown that oral administration of lutein, or eating spinach, can increase the level of lutein in the retina. This is especially important for people with age-related macular degeneration. Read more on Lutein here.

DHA
Dicosahexaenoic acid, with six unsaturated double bonds, comprises 30 percent of the good fat that is in the retina, brain and adrenal gland. The primary source for this is algae and cold water fish such as tuna, mackerel, salmon and sardines. DHA has been used as a supplement to infant formulas to improve visual performance in the first year of life, as well as emotional and physical development. People have found that following objects at a distance, driving and hand/eye coordination have all been improved with the use of this important fat, that stabilizes cell membranes throughout the body.

N-Acetyl CysteineThis is the primary component in the production of glutathione. Glutathione is produced and released by the liver, and is the major antioxidant in the lens of the eye. Cellular enzymes -- glutathione reductase, super oxide dismutase and catalase, are the primary free radical-fighting potions inside our cells. Glutathione helps fortify these and protect many structures throughout the body while removing toxins from the body.

Magnesium
Magnesium is important in nerve conduction and it dilates blood vessels. Magnesium at bedtime, 400-500 mg, is important for maintaining blood flow to the eye and brain in elderly individuals with macular degeneration or diabetes, at a time of decreased blood pressure because they are lying down. Magnesium and B-12 deficiencies are the two most common deficiencies in the elderly.

Chromium, Selenium and Zinc
This is important in regulation of blood sugar. Selenium is a cofactor for vitamin E, as well as glutathione reductase. Zinc plays a role in many enzymes present in the retina. Supplementation of more than 30 mg zinc daily requires adding 2 mg of copper.

Gingko Biloba
This herb has been used for millennia for eye and central nervous system problems. It is known to be a selective cerebro-vascular dilator and seems to increase circulation to the back of the eye. It is becoming an adjunct in the treatment of macular degeneration and glaucoma. Although there are no critical studies that show a definite scientific value, there are many reports about its increasing blood flow to the eye.

Coleus forskohlii, Pilocarpus jaborandi, and Triphala
These have been recommended for patients with glaucoma to lower intra ocular pressure via parasympathetic relaxation of the body. Triphala (composes of Emblica officinaliis, Terminalia belerica and Terminalis chebula) has long been known in Ayurvedic medicine for the treatment of glaucoma. It is interesting that its mild laxative effect brings about a generalizing calming feeling, which is so important for glaucoma individuals, to reduce stress. Magnesium and B-12 are also important for these individuals with chronic glaucoma.

Silymarin
This is the primary component of milk thistle. Silymarin is a major liver support and is the only known treatment for chronic active hepatitis and for alcoholic cirrhosis. The liver is the key organ for the eye, since all the fat soluble vitamins and glutathione are stored there. The B vitamins are activated in the liver. The eye is subjected to bright light throughout the day and the important ingredients for repair are stored in the liver. When the liver is overburdened, eyesight will be compromised.