Freshwater Fish Have Omega-3s
If you're a fisherman or have friends who share their catch with you,
here's good news. Ocean-going fish may be rich in those important
omega-3 fatty acids, but salmon, tuna, mackerel, and herring are not the
Freshwater game fish have omega-3s, as well. Lake Superior lake trout
actually are richer in this nutrient than Atlantic salmon or Atlantic
mackerel. The trout has 3 grams per 3.5-ounce serving as opposed to 1.84
for the salmon and 1.2 for the mackerel.
Other freshwater game fish with omega-3s include whitefish with 1.6
grams per 3.5 ounce serving, chub with 1.5, herring with 1.1, bass with
0.9, smelt with 0.5, walleye at 0.4, and northern pike with 0.1 ounces
Doctors at the Mayo Clinic say it's true that the content of most
game fish isn't as high as that of ocean-going cold-water fish. But
fish, as long as it's not fried or prepared with a lot of added fats, is
still a better choice than meat. Meat is typically higher in undesirable
saturated fats and cholesterol.
A little fat makes vegetables more nutritious, helps prevent cancer.
Having corn on the cob with dinner? Adding a little butter will
increase the level of nutrients your body will absorb. Having a salad
for lunch? Adding full-fat salad dressing will have the same effect.
Many of the healthful compounds in vegetables are fat-soluble. That
means your body can't absorb them very well unless fat is present at the
Researchers at Ohio State University Comprehensive Cancer Center in
Columbus checked for nutrients that were especially important for cancer
Some of affected nutrients: Lutein and zeaxanthin found in spinach
and kale are important for eye and heart health.
Lycopene, the red carotenoid found in tomatoes and watermelon, is a
potential cancer fighter.
Alpha and beta carotene, the orange pigment in carrots and
cantaloupe, help to reduce cancer rates.
Vitamin E found in mango, broccoli, and spinach is a powerful
antioxidant that neutralizes free radicals in the body that cause tissue
and cellular damage.
When some avocado was added to salads, blood tests showed the
absorption of lutein was 18 times greater than without the fatty
avocado. Absorption of lycopene increased by 4.4 times, and the increase
in beta carotene absorption was 2.6 times.
Fortunately, the amount of fat in the entire meal can aid nutrient
absorption. Nutritionists say you should choose at least one food per
meal with a high fat content. That means if you have a small steak or
hamburger with dinner, you'll be fine.
Why Trans Fats are the Worst
Many experts say trans fats are worse than artery-clogging saturated
fats. Trans fats are found particularly in baked goods such as doughnuts
Scientists at Wake Forest University report that diets rich in trans
fats can cause a redistribution of fat tissue in the abdomen, the worst
place to store fat for both health and appearance.
This can also lead to a higher body weight even when total calorie
intake is the same.