In recent years, the nutritional spotlight has shifted from protein to fiber, with fiber now recognized as one of the most essential nutrients by many Americans. However, another vital nutrient is often overlooked: omega-3 fatty acids. Experts believe omega-3s deserve just as much attention as fiber.
According to registered dietitian Steph Grasso, author of “Crave, Cook, Nourish,” “We’re currently prioritizing fiber, but there will inevitably be a year dedicated to omega-3s.” She emphasizes that most Americans are not consuming enough omega-3s in their diets.
The issue isn’t limited to the United States; globally, research indicates widespread deficiencies. A study published in *Nutrition Research Reviews* found that approximately 76% of people around the world do not meet the recommended intake levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are long-chain omega-3 fatty acids primarily sourced from fatty fish.
Consuming fatty fish twice a week can help you meet the recommended levels for omega-3 intake.
(iStock)
The general recommendation for healthy adults is about 250 milligrams of combined EPA and DHA daily, with higher amounts suggested during pregnancy. Insufficient intake of these fatty acids from seafood has been linked to increased dietary risks for mortality and disability. Omega-3s are not just one-dimensional; they play diverse roles throughout life, contributing positively to cardiovascular health, lowering triglyceride levels, reducing blood pressure, and supporting brain and visual development.
Dr. Brett Sealove, chair of cardiology at Hackensack Meridian Jersey Shore University Medical Center, notes that the benefits of omega-3s are particularly evident concerning heart health. “Research shows that omega-3 fatty acids, especially EPA and DHA found in fish oil, can moderately lower blood pressure,” he explains. Higher doses of fish oil, often prescribed, are utilized for significantly reducing triglyceride levels. However, he stresses that it’s essential to prioritize whole food sources and view supplements as secondary options.
The American Heart Association also advocates for the consumption of two servings of fatty fish each week. To help establish this nutritious habit, Grasso has a simple yet effective strategy: “Salmon Mondays.” By designating one day a week for salmon, she combats decision fatigue surrounding meal planning. “Every Monday, I prepare salmon. This routine simplifies my decision-making throughout the week,” she shares.
Dietitian Steph Grasso practices “Salmon Mondays” for an easy health boost each week.
Her approach is straightforward: Preheat the oven to 450 degrees, bake the salmon for around 13 minutes, add a side of broccoli, and dinner is ready. Beyond omega-3s, salmon provides high-quality protein, vitamin D, and selenium—nutrients that work synergistically in a way supplements cannot replicate.
Baking salmon at 450 degrees for about 13 minutes offers a quick and healthy meal option.
However, experts caution that over-the-counter fish oil supplements are not as stringently regulated as prescription medications, and high doses may pose risks, including increased chances of bleeding or even a potential higher risk of atrial fibrillation in some studies.
Grasso warns that simply increasing omega-3 intake won’t solve all health issues. “Just because something is labeled as a ‘superfood’ doesn’t mean it will address every health concern,” she cautions. Balance is essential; excessive consumption of even the healthiest foods can have negative consequences.
In her recent book, “Crave, Cook, Nourish,” Grasso promotes the importance of protein, fiber, and meals that are both balanced and delectable. She emphasizes practical strategies for healthy eating, such as creating streamlined grocery lists, preparing fruits and vegetables as soon as you arrive home, and incorporating affordable staples like beans to increase fiber intake.
Ultimately, she believes that incorporating a variety of foods, rather than fixating on a singular nutrient, is crucial for a long, healthy life. “Diversity in your diet is the key to longevity and well-being,” Grasso concludes.
Original article source: Forget protein and fiber — here’s the nutrient you may be lacking and how to get more
