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Boosting omega-3 for vegetarians

What’s a vegetarian to do?

That’s the gist of this e-mail from a member named Linda:

“With regard to your July 1 alert on macular degenerationwould flax and walnuts be as effective as tuna in fighting m.d.? Or are there other choices for vegetarians?”

Linda is referring to the e-Alert “Rockets’ Red Glare” (7/1/03) in which I told you about two studies concluding that regular consumption of the omega-3 fatty acids in fish (especially dark meat fish like tuna and swordfish) may help prevent both heart disease and age-related macular degeneration.

Although these two studies examined fish intake, omega-3 in general has been shown to improve age-related vision problems such as macular degeneration. And Linda is right: flaxseed is a very good omega-3 source for vegetarians or for those who don’t eat fish to avoid the mercury content.

In the e-Alert “Guess Who’s Coming to Dinner?” (5/12/03) I shared an e-mail from a member named Scott who says he uses freshly ground flaxseed in most of the meals he prepares. Scott wrote: “The flaxseeds when freshly ground provide not only the worlds best flaxseed oil but fiber also! The golden flax has a slight almondy flavor. The seeds keep forever, not like the oil, which must be guarded in black bottles, etc. Flaxseeds are one of the best natural sources of essential omega three fats, so enjoy and be healthy!”

An excellent source of flaxseed that we’ve recommended in the past is a brand from Heintzman Farms called Dakota Flax Gold. Heintzman Farms can ship flaxseed directly to your home, along with a small grinder you can use to grind the seed into fresh meal in whatever portions are best for you. For more information about Dakota Flax Gold, click here:

http://www.agora-inc.com/reports/AFLX/W600D734/home.cfm

And Linda also mentioned walnuts, which are high in omega-3 fatty acids, as are pumpkin seeds. So if you choose to pass on the fish, you still have other natural options for boosting your omega-3 intake.

To Your Good Health,

Jenny Thompson
Health Sciences Institute

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Allan Spreen, M.D.
Dr. Allan Spreen, Chief Medical Advisor

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