Fish oil is the third most widely used dietary supplement in the United States. People believe that the omega-3 fatty acids in the supplements will protect their cardiovascular health. The belief originated from the research of Dr. Hans Olaf Bang and Dr. Jorn Dyerberg, Danish scientists. They determined that Inuits living in northern Greenland had low rates of cardiovascular disease, which they thought was due to an omega-3-rich diet consisting mainly of fish, seal and whale blubber. (However, Dr. George Fodor, a cardiologist at the University of Ottawa found that the rate of heart disease among the Inuit was vastly underestimated by them.) Then, in the 1990s, a study that found that heart attack survivors treated with a gram of fish oil daily had a drop in mortality, compared with patients taking vitamin E. (1)
Unfortunately, the most of the clinical trials involving fish oil show no evidence for lowered risk of heart attack and stroke. In a recent New York Times Article:
“From 2005 to 2012, at least two dozen rigorous studies of fish oil were published in leading medical journals, most of which looked at whether fish oil could prevent cardiovascular events in high-risk populations (who had a history of heart disease or strong risk factors for it, like high cholesterol, hypertension or Type 2 diabetes)…All but two of these studies found that compared with a placebo, fish oil showed no benefit.”(1)
A lot of people take fish oil capsules to get their omega 3, but I suggest this delicious omega 3 smoothie instead! This omega 3 (fish oil free) smoothie is made with chia seeds:
Ingredients:
1 cup of mangos (chopped fresh or frozen)
+/- 1 banana
1 cup of spinach (or 1 large handful)
3 tsp of chia seeds (or flax seeds if you prefer)
1 sprig of mint
Directions: Combine all in a high power blender (such as the vitamix) and mix until smoothie consistency…I like the taste of adding a banana, but it does have a slightly less favorable omega 6:3 ratio. But with the other ingredients, this smoothie still has a favorable 6:3 ratio even with the banana.
Information on ingredients:
Omega 6:3 ratio:
Mango 1:3
Banana 5:3
Spinach: 1:5
Chia Seeds: 1:3
Mint:1:6
*Please see mango salsa episode from August 2015 for information on mango nutritional value and Oatmeal raisin bites post from June 2015 for information on banana nutritional value.
Spinach:
I love spinach because it has so few calories and so much nutrition! 1 cup of spinach has 7 calories! Another wonderful fact is that most of the calories in spinach come from protein! Spinach contains a lot of vitamin A and vitamin K. Vitamin A is important for the health of your eyes, and vitamin K is important for maintaining bone health, as well as calcium and magnesium, which is also contained in spinach.(2)
Spinach is also an excellent source of other nutrients including potassium, manganese, folate, andiron. Potassium is an essential part of heart health. Many studies have linked it with lower blood pressure since it promotes widening of the blood vessels. Spinach’s high levels of chlorophyll may have anti-cancer and anti-carcinogen effects. Studies have noted anti-cancer effects among breast and prostate cancers. Folate helps prevent neural tube defects in pregnancy. (3)
Chia Seeds:
For all of you out there who have a problem with constipation, chia seeds are the food for you! An ounce of chia seeds has 12 grams of carbohydrate, but 11 of those grams are fiber, which isn’t digested by the body. Fiber does not require insulin to dispose of it and does not raise blood sugar. Therefore, the carb content (excluding fiber) is only 1 gram per ounce, which is very low. Chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach, which increase satiety. They are 40% fiber, by weight, which makes them one of the best sources of fiber in the world.(4)
By weight, chia seeds are 14% protein, which is high compared to most plants. A high protein intake can reduce appetite and reduce thoughts about food and the desire for night time snacking.(3)
Chia seeds are high in several nutrients that are important for bone health, such as calcium, phosphorus,and magnesium. Chia seeds contain 18% of the recommended daily allowance of calcium in one ounce, which is higher than most dairy products per ounce(5).
Mint:
I love adding mint to my smoothies. It has a great omega 6:3 ratio, plus it gives you minty fresh breath! What more can a girl ask for?
Fresh mint leaves contain minimal protein and fat, and provide small amounts of carbohydrates. A serving of spearmint contains 2 grams of carbohydrates per serving, with 1.6 grams of fiber. Fiber helps reduce cholesterol and lowers risk of obesity. Spearmint is high in vitamin A, which promotes skin and immune system health and helps cells reproduce normally. Mint also has small amounts of vitamin C and B-complex vitamins.(4)
(1) O’Connor, Anahad. “Fish Oil Claims Not Supported by Research.” The New York Times. The New York Times Company. 30 March 2015. Web. 18 November 2015.
(2) “Spinach.” The World’s Healthiest Foods. The Goerge Mateljian Foundation. Web. 15 November 2015.
(3) Szalay, Jessie. “Spinach: Health Benefits, Nutrition Facts (& Popeye).” Live science. Purch. 24 June 2015. Web. 15 November 2015.
(4) Gunnars, Kris. “11 Proven Health Benefits of Chia Seeds (No. 3 is Best).” Authority Nutrition: An Evidence-Based Approach. June 2014. Web. 15 November 2015.
(5) Tremblay, Sylvie. “Nutrition of Mint Leaves.” Livestrong.com. Demand Media, Inc. 04 May 2015. Web. 15 November 2015.