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Anti-Inflammatory Foods and Aging, continued
Which foods are anti-inflammatory?
Omega-3 fatty acid containing foods
The what and why of omega-3 fatty acids
One of the earliest indications that foods could have an effect on inflammation was research into omega fatty acids.
Omega-3 fatty acids were shown to be anti-inflammatory, whereas high levels of omega-6 fatty acids in combination with low levels of omega-3 fattly acids promote inflammation.
Adoption of the modern Western diet has led to consumption of increased the amounts of omega-6 fatty acids. A diet high in oils such as corn, soybean and sunflower and other changes such as shifting from grass-fed beef to grain-fed beef has resulted in diets with less omega-3 fatty acids and more omega-6 fatty acids. This increase in levels of omega-6 fatty acids and reduction in levels of omega-3 fatty acids, has resulted in the modern diet being more inflammatory.
Dietary changes should include eating more foods with high levels of omega-3’s and less omega-6’s. The aim is to increase the ratio of 3 to 6.
Note: Olive oil does not contain much omega-3 fatty acid, but it is low in omega-6 fatty acids too. There are many other health benefits to olive oil since it is mainly composed of monounsaturated fats and has polyphenols and antioxidants.
Fish and fish oil
You would have had to have been living on the moon for the last decade not to know that eating fish, in particular cold water oily fish has been recommended by numerous authorities. However, as you are no doubt aware, some kinds of fish, or those from particular areas have high levels of heavy metals, check the FDA website. The most common recommendation suggests eating fish twice per week.
If you do not like fish or are worried about heavy metals and other contaminants, fish oil capsules are an alternative. Many manufacturers now treat the oil to remove contaminants.
If you decide to take fish oil capsules how much should you take? Some recommendations are not to consume more than 2g of fish oil per day; other recommendations not more than 3g per day. Most people, who are not under doctors orders, take about 1g per day. Fish oil cpasules are sometimes recommended by physicians for lowering triglycerides, coronary heart disease, varicose veins etc.
Non-fish omega-fatty acid sources
One concern about fish and fish oil is that fish stocks are crashing. It is likely that in the near future that both fish and fish oil will be limited in availability. So many people are changing to consuming other sources of omega-3 fatty acids.
DHA (docohexaenoic acid) extracted from microalgae (single cell water plants)), was developed as an omega-3 fatty acid supplement source for vegetarians and vegans.
Flaxseed (linseed) has high levels of omega-3 fatty acids (relative to omega-6 fatty acids). Either buy meal or grind the seeds yourself, since the whole seeds are not very digested very well. Flaxseed meal is siad to be stable for months at room temperature. However, many people keep use the fridge for long term storgae. An alternative is flaxseed oil capsules. Eating flaxseed meal, as opposed to taking flaxseed oil capsules, has the added advantage of adding fiber, lignans (antioxidants), some B vitamins and minerals including magnesium, to the diet.
Walnuts are another good source of omega-3 fatty acids.
Eggs are available in most supermarkets from chickens that have been fed on a diet that increases the relative level of omega-3 fatty acids.
Though they have less than fish, flax or walnuts, strawberries also contain omega-3 fatty acids.
Note: Consumption of very high levels of omega-3 fatty acids, like consumption of high levels of anything, may have some negative health effects. It is recommended that you tell your physician(s), as for all supplements, if you are taking fish or flaxseed oil capsules. For instance, in some circumstances, patients may be asked to stop taking omega-3 fatty acid supplements before undergoing surgery.
