Did You Know? Poor Nutrition is the #1 Cause of Illness in the United States

Knowledge is power. Let’s learn what to eat.

Did you catch this story in The American Journal of Clinical Nutrition last year?

Diet-related illnesses are the leading source of poor health in the US. Nearly 3 in 4 American adults are overweight or obese, and 1 in 2 have diabetes or prediabetes — and these rates continue to rise.

I think a lot of us are confused about what to eat.

For those of us who grew up in the sixties, food was less complicated. Going out to eat was a special treat, and most meals were cooked from scratch and eaten at home. My elementary school had real Lunch Ladies who peeled and mashed potatoes and served fresh from the oven yeast rolls.

In the decades since, the frozen food section of the grocery store has grown as homemade meals have decreased. Fast food signs are on every busy street, and super-sized seems like the way to go.

Eat more meat. Less fat. Now fewer carbs. Keto, paleo, vegan. Help! How are we supposed to know what to eat?

Why do schools teach algebra and not nutrition?

I’ve survived without algebra for decades, but I wouldn’t live a month without food. Gradually, over time, I’ve become fascinated with food and how what we eat affects our health. As I study, I enjoy sharing what I learn.

Lately, I’ve been researching fats, especially those confusing Omega-3 and Omega-6 types.

Not all fats are unhealthy.

Yes, most people eating a standard modern diet consume way too much Omega-6 fat and not enough Omega-3. Omega-6 is found in many oils, meat, dairy, and eggs.

We should be aiming for no more than a 2:1 ratio of sixes to threes.

Today, I’m looking at Omega-3 fatty acids, one of the good types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis.

Our body can’t create all the fatty acids, so we must eat them.

Omega-3s seem to have a stabilizing effect on the heart. They can lower heart rate and help prevent arrhythmias (abnormal heart rhythms).

Studies suggest omega-3s can curb joint pain and stiffness in people with rheumatoid arthritis. In addition, a diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs.

Researchers are studying the link between Omega-3 and depression, ADHD, and dementia. Results are promising at this point.

Omega-3 fatty acids come in three forms. The types found in fish, called DHA and EPA, seem to have the strongest health benefits.

Another form known as ALA is found in rapeseed (canola) and perilla oils, flaxseed, walnuts, dark leafy vegetables, and more. The body can change a small amount of ALA into EPA and DHA, but not very well.

You may have heard that fish may be contaminated with mercury at the same time that you are urged to eat fish, or perhaps you eat an entirely plant-based diet—so how can you get all your essential fatty acids.

Fortunately, there are options.

Here are 10 of the highest plant-based sources of Omega-3.

• Seaweed and algae are important sources of omega-3 for people on a vegetarian or vegan diet, as they are one of the few plant groups that contain DHA and EPA. Algal oil supplements typically provide 400–500 mg of combined DHA and EPA. Generally, it is recommended to get 300–900 mg of combined DHA and EPA per day.
• Perilla oil, often used in Korean cooking, is made from the seeds of the perilla plant. On top of adding flavor and texture, perilla oil also contains high levels of omega-3 fatty acids and omega-6 and omega-9 fatty acids.
• Purslane can be eaten raw or added to many other dishes. It is probably one of the world’s superfoods. It has seven times the beta-carotene of carrots, six times more vitamin E than spinach, and more Omega 3 fatty acids than any other plant. It is delicious in smoothies and soups.
• Chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein. Chia seeds contain 5.055 g of ALA per 1-oz serving.
• Hemp seeds contain 2.605 g of ALA in every 3 tablespoons (tbsp). They are also rich in protein, iron, zinc, and magnesium.
• Flaxseeds contain 6.703 g of ALA per tbsp. Flaxseeds are one of the most healthful seeds that people can eat. They are good sources of fiber, protein, magnesium, and manganese. Also recommended to help lower blood pressure and cholesterol.
• Walnuts contain 3.346 g of ALA per cup. Therefore, these nuts are a great source of healthful fats, including ALA omega-3 fatty acids.
• Edamame beans contain 0.28 g of ALA in only one-half cup. These beans are immature soybeans, rich in omega-3s, and a great source of plant-based protein.
• Kidney beans contain 0.10 g of ALA per half-cup. Like all legumes, kidney beans are high in fiber and contain 15 grams of protein per cup.
• Brussels sprouts, cooked, provide 135 mg of omega-3 fatty acids in each half-cup serving along with good amounts of Vitamin C and thiamin.

Don’t you feel more well-informed already?

Doctors aren’t getting enough training in nutrition. I have never received any advice from a medical professional on what I should or should not eat.

This reiterates the fact that each of us is responsible for learning what we need to know. I know more about these confusing Omegas now, and I hope you do, too.

Any questions or tips on creating our healthy eating plans? I love to hear from readers.

Cindy Heath is a writer who is passionate about helping others enjoy growing and preparing healthy food. Join the conversation.