Can Adding Fish To A Vegetarian Diet Significantly Lower Risk Of Number Two Cancer Killer?

Study shows adding salmon to a vegetarian diet
significantly lowers risk of colorectal cancer.

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Colorectal Cancer Risk and Diet
Last week there was a lot of attention given to a recent study that showed a dramatic decrease in colorectal cancer risk for people following plant-based diets, especially those that included fish. This is significant because colon cancer is the second leading cause of death in men and women combined in the United States (lung and bronchial cancer is the top killer.) 

The Study
Researchers at Loma Linda University did an analysis on 77,659 people. After 7 years, 490 of the participants in this study had colorectal cancer. Review of the participants' food frequency questionnaires revealed that those who ate a vegetarian diet had a 22% lower risk of colorectal cancer than those who were non-vegetarians and consumed meat at least once a week. 

But the results are far more dramatic when you look at the type of vegetarian diets the participants followed.

* Semi-vegetarians (ate meat less than once a week) were 8% less likely to develop colorectal cancer.
* Vegans (ate no meat, seafood, eggs or dairy) had a 16% reduced risk.
* Lacto-ovo vegetarians (ate eggs and milk products but no meat and seafood) had an 18% reduced risk.
* Pescavegetarians (vegetarians who also ate fish) were 43% less likely to develop the disease!

These are pretty startling numbers. Several things stand out.
* Eating even small amounts of meat (semi-vegetarians) appears to reduce the benefit of a vegetarian diet with respect to lowering the risk of colorectal cancer by 8 to 10 percent.
* Adding fish to a vegetarian diet seams to significantly increase protection against this dreaded disease.

Why is a Vegetarian Diet Protective?
There are countless studies that suggest that eating a diet rich in vegetables, fruits, whole grains, nuts and seeds protects against cancer, heart disease, and other diseases. With these healthful foods comes a natural source of dietary fiber, vitamins, minerals and phytonutrients linked to better health and longevity. I personally think dietary fiber is key. Although some studies have had mixed results trying to link high fiber diets to a lower risk of colon cancer, to me it is common sense that anything that helps potential toxins move through the GI tract more swiftly is going to do this.

The Benefits of Fish 
Certain forms of omega-3 fatty acid and vitamin D, that are plentiful in fish, are often linked to the prevention of cancer and a host of other diseases. Unfortunately, except for a small amount of vitamin D contained in some mushrooms, these nutrients are not found in plants.
Omega-3
Vegans and vegetarians get plenty of omega-3 from chia, hemp and flax seeds as well as other plant sources. But these are short-chain alpha-linolenic, ALA, fatty acids. The long-chain omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in fish and shellfish. EPA and DHA have more potent benefits than ALA and although the body can derive these beneficial omega-3 fatty acids from ALA, it doesn't do this efficiently or sufficiently. 

Why is omega-3 important? Numerous studies have shown that omega-3, especially from fish, reduces the inflammatory process that leads to many chronic diseases such as cancer, heart disease, autoimmune diseases such as rheumatoid arthritis, asthma and more. It has also been shown to protect against depression, cognitive decline, and attention deficit and hyperactivity disorder (ADHD). Adding fish to a vegetarian diet, with its contribution of EPA and DHA omega-3 fatty acid, most certainly contributed to the decreased risk of colorectal cancer in this study. 

Vitamin D
Other studies have shown that vitamin D is effective in colorectal cancer prevention so perhaps the contribution of this nutrient from the fish consumed in this study lead to similar prevention. 

In one such study, PhD researcher Edward Gorham revealed, after examining the data from five observational studies, that by increasing the serum level of vitamin D to 34 ng/ml, the incidence of colorectal cancer could be reduced by half. He reported, "We project a two-thirds reduction in incidence with serum levels of 46 ng/ml, which corresponds to a daily intake of 2,000 IU of vitamin D. This would be best achieved with a combination of diet, supplements and 10 to 15 minutes per day in the sun." 

Spend a little time each day enjoying the sunshine but
 diet sources and supplements are also suggested.

Vitamin D Supplements
The vitamin D council recommends supplementing with vitamin D3 since that is the form produced by the skin in response to sunlight and certain studies claim higher efficacy than other forms. However, D3 is derived from lanolin and is not vegan. Vitamin D2 is the vegan form.

Some Fish Provide Both Omega-3 and Vitamin D
Salmon, trout, herring, anchovies and sardines are good low-mercury sources of EPA and DHA omega-3 fatty acids as well as vitamin D. 

What To Do?
To minimize your risk of colorectal cancer, consider the following:

* Avoid eating meat, especially red or processed meat.

* Eat a plant-centric diet packed with vegetables, fruit, whole grains, nuts, and seeds. It's always best to eat organic and non-GMO when possible.

* Eat low-mercury, high omega-3 fish, such as wild salmon, to get beneficial EPA and DHA omega-3 fatty acids into your diet. Bake or broil but NEVER deep-fry fish. 

If you are a vegan or vegetarian for ethical reasons and will not consider eating fish, then you can get what you need from vegan micro-algae oil. Deva makes a 300mg DHA and EPA supplement. These tend to be pricey and don't contain nearly as much as a piece of fish. It takes 5 of these capsules to get as much omega-3 fatty acid as one 3 ounce piece of salmon. But it's a good and necessary solution if you are opposed to eating fish.

Since omega-3 reduces inflammatory responses that lead to disease, you can take a simple C-Reactive Protein (CRP) test to evaluate the level of inflammation in your body. It's a great indicator for heart disease (much better, in my opinion, than cholesterol), cancer, and many other degenerative disorders. You can also test your level of DHA and EPA by taking a blood test to see if your body is adequately converting ALA to these more potent forms of omega-3.

* Besides eating fish, get vitamin D from sunlight and supplements. I personally take 2,000 IU per day. When I spend more time indoors in the winter, I increase it to 4,000 IU. Vegans can easily get what they need from the sun and supplements as well as fortified foods. Most non-dairy milks are fortified with vitamin D. 

But don't always count on the sun to give you what you need. People with darker skin, or those who wear sun block, who are older, and who live further from the equator are more likely to be deficient. In fact, MOST people are deficient in this critical nutrient! To understand if you are, take a 25-hydroxy vitamin D test. According to the vitamin D council, a sufficient result is between 40 to 80 ng/ml. According to the National Institutes of Health, the normal range is 30 to 74 ng/ml.

Summary
I write this blog because I believe that diet has a powerful effect on our health. This gives us a lot of control over the quality of our life, even if we have less than stellar family genes. Studies such as this should encourage us to refine our diets even further to optimize our health. 

Many of my readers are vegans for reasons of compassion and can take this information and adjust their diets with supplements and sunshine to optimize their health. 

For those of you not opposed to eating fish and who are trying to develop the healthiest diet possible, you may want to consider a well-designed pescavegan or pescavegetarian diet that can provide the fish, fiber and critical nutrients needed for excellent health.


Salmon Recipes
Salmon, one of my Top 20 Foods for Health and Longevity, is very low in mercury and packed with EPA and DHA omega-3 fatty acids. Here are three easy and delicious salmon recipes you might enjoy:
Baked Atlantic Salmon with Roasted Onions and Cherry Tomatoes on Wilted Spinach, or Mango and Black Bean Salsa with Honey Lime Baked Salmon, and Baked Honey Mustard Coho Salmon.

Baked Honey Mustard Coho

Mango And Black Bean Salsa With Honey Lime Baked Salmon - Fish And Pregnancy

Makes a great vegetarian salsa or salad all by itself.

Fish and Pregnancy

There is a misconception that pregnant women shouldn't eat fish. The facts are that the EPA and especially the DHA omega 3 fatty acids in fish is critical for the development of the baby's brain, eyes and central nervous system. EPA and DHA make up almost three quarters of a newborn's brain, retina and nervous system and must get these nutrients from the pregnant mom. Studies have shown that mothers who supplement with fish oil during pregnancy have children with higher intelligence, better eyesight and fewer behavioral problems after birth. Mom's enjoy a lower risk of postpartum depression, reduced breast cancer risk, and less chance of a cesarean and pre-term labor.

Other studies have shown that absorption of this omega 3 fatty acid is better when you eat salmon than when you take a cod liver oil supplement. Salmon is one of the very best sources of these important omega 3's and is very low in mercury and can safely be enjoyed frequently. Unfortunately some doctors are still misinformed about the safety of fish and pregnancy. At a medical conference I recently attended, they were all in agreement that pregnant and lactating women should eat low mercury fish like salmon. Vegans should supplement with DHA supplements derived from Algae however these do not contain EPA. Unfortunately plant based omega 3 (from foods like flax seed) does not convert efficiently enough to provide sufficient amounts. A significant number of people cannot do this conversion at all.

Many Health Benefits

You need not be pregnant to enjoy the many health benefits of salmon. Besides EPA and DHA omega 3 fatty acids, salmon is an excellent source of selenium, protein, niacin and vitamin B12. It is excellent for hearth health, lowering triglycerides, controlling high blood pressure, protecting against stroke, heart attacks, colorectal and prostate cancer, reduces the risk of macular degeneration and dry eye and reduces depression. Although my diet is plant centric and I eat large quantities of raw vegan food, I consider salmon to be a true "Food For Long Life" and enjoy it regularly. Here's a recipe that combines this healthy fish with a vegan salsa with mostly raw ingredients. One serving provides over two grams of EPA and DHA omega 3 fatty acids.

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Mango and Black Bean Salsa

[serves 4]

1 cup diced mango

1 cup diced jicama

1 California avocado, diced

1 can organic black beans, rinsed well and drained

1 jalapeno, seeded and minced (optional)

3 tablespoons fresh chopped cilantro plus some for garnish

2 tablespoons minced red onions

2 tablespoons fresh lime juice

1/2 teaspoon salt or to taste

1/2 to 1 teaspoon fresh minced garlic

1/2 teaspoon ground cumin

Black pepper to taste

Place mango, jicama, avocado, black beans, jalapeno, 3 tablespoons of the cilantro, and red onions in a bowl. In a small bowl mix lime juice, salt, garlic, cumin and black pepper. Gently stir the lime dressing into the mango mixture and serve. Top with a serving of Honey Lime Baked Salmon (below), extra cilantro and fresh black pepper.

Per serving (salsa only): 173.6 calories, 5.3 g fat, 0.8 g saturated fat, 0 mg cholesterol, 5.8 g protein, 28.4 g carbohydrates and 8.3 g of fiber.

Honey Lime Baked Wild Salmon

[serves 4]

1 pound wild salmon cut into 4 slices

1 tablespoon extra virgin olive oil

1 tablespoon fresh lime juice

1 tablespoon raw honey

salt and pepper

Preheat oven to 400 degrees F.

Place salmon in a lightly greased shallow pan just the size of the 4 pieces of salmon.

Mix oil, lime juice and honey in a small bowl and spoon over the salmon. Sprinkle with salt and pepper and bake for 15 minutes. Do not overcook. Serve over Mango and Black Bean Salsa.

Per serving (salmon only): 208 calories, 10.2 g fat, 1.8 g saturated fat, 62.7 mg cholesterol, 22.7 g protein, 4.6 g carbohydrates, 0 g fiber, 2.3 g omega 3 fatty acids, (2.1 g EPA and DHA omega 3 fatty acids).

Baked Honey Mustard Coho Salmon - Easy to Prepare and Full of DHA, EPA, B12, Selenium and More

Salmon Provides Vital Nutrients to your Diet

Coho's are in season and I’ve seen some pretty amazing deals lately. I usually buy a few pounds, slice the fillets in thin, 4 to 6 oz pieces and freeze some for later. Although summer is the ideal time for eating mostly raw fruits and vegetables, fish meals provide very important nutrients. In particular, EPA and DHA omega 3 fatty acids, vitamin B12, niacin, vitamin B6, selenium and phosphorus. Salmon is low in mercury so it can be enjoyed regularly.

EPA and DHA are the omega 3 fatty acids most beneficial to your health and are vital for brain development and maintaining healthy arteries. You cannot get EPA and DHA from plants. The body can convert ALA omega 3 into EPA and DHA but not everyone’s body does this efficiently. One half of the fat in the human brain is DHA. This nutrient is especially important for pregnant women for proper fetal development.

You also cannot get vitamin B12 from plants. So vegans MUST supplement with this vitamin or they may eventually suffer from megaloblastic anemia, nerve demyelinization and other nervous system problems like confusion and depression. This is a good reason for raw foodists to enjoy an occasional piece of salmon.

Six ounces of Coho salmon cooked with dry heat provides:

236 calories

8 g fat

2 g saturated fat

94 mg cholesterol

0 carbohydrates

0 fiber

40 grams protein

1.9 g omega 3

1.8 g EPA and DHA

0.1 g omega 6

13.6 mg niacin (68% DV)*

1 mg B6 (48% DV)

8.6 mcg B12 (142% DV)

64.6 mcg selenium (92% DV)

548 mg phosphorous (54% DV)

* for adults based on a 2,000 calorie reference diet. Source, Nutritiondata.com

Fast and Easy

With 5 minutes of preparation and less than 15 minutes cooking time, this may be one of the easiest recipes you will ever make. I served this to a dozen people last weekend so feel free to double, triple and quadruple the recipe. The only difference is, it may take an extra minute or so to cook when you have lots of salmon in the pan.

***

Baked Honey Mustard Coho Salmon [serves 2]

3/4 pound wild Coho Salmon filet

1 teaspoon extra virgin olive oil

1 1/2 teaspoons Dijon mustard

2 teaspoons local honey

1/2 teaspoon freshly squeezed lemon juice

1/4 teaspoon salt

Freshly ground black pepper to taste

1 teaspoon fresh parsley, chopped -optional

Preheat oven to 400 degrees. Lightly grease a small baking dish with olive oil. Wash off the salmon and pat dry with a paper towel. Cut into 2 equal pieces. Rub the pieces briefly in the oiled pan skin side up to coat the salmon and then turn them skin side down. In a small cup, mix mustard, honey, lemon juice and sea salt until smooth. Spoon the mixture over the top and sides of the salmon. Bake for 12 minutes or until salmon flakes with a fork (do not over cook). Top with black pepper to taste and garnish with chopped parsley. Serve immediately.

Protein - Are Vegetarians Getting Enough? Are Meat Eaters Getting Too Much? Best Sources of Vegetarian and Non-Vegetarian Protein

Beans are an excellent vegetarian source of protein.

But Where do you Get Your Protein?

This is probably the most frequent and annoying question posted to vegetarians. It is a myth that a vegan and vegetarian diet is deficient in high quality protein. Vegetarians can easily get their daily requirements by eating a variety of foods high in plant proteins (see "Examples of Protein Content in Common Foods" listed below). Lacto-ovo vegetarians get additional protein from eating dairy and eggs.

How Much Protein do we Need?

The Recommended Daily Allowance (RDA) is 0.8 grams per kilogram, or 0.36 grams per pound, of adult body weight. According to this, a 130 pound female would need about 47 grams of protein per day. A 180 pound man would need about 65 grams. Since unprocessed plant proteins are slightly less digestible, the recommended protein intake for vegans whose diet is mostly from whole foods like grains, beans and vegetables, is 0.9 grams per kilogram, or 0.4 grams per pound. This uplift is not necessary if their diet includes tofu or meat substitutes which are highly digestible. Protein requirements increase during periods of growth and for pregnant and lactating women.

Can we get Too Much Protein?

The short answer to this question is yes. Eating too much protein causes a build up of ketones. This causes the kidneys to work extra hard to remove these toxic ketones putting undue strain on the kidneys. This also causes excess loss of water and calcium. Studies show that excess plant protein results in less kidney damage that excess protein from meat or milk.

As you can see from the list below, it is easy to consume excess protein if you are a meat eater. A few eggs in the morning, a cheese burger for lunch and a 6 ounce chicken breast for dinner would add up to over 100 grams of protein without even counting the protein obtained from the other grains or veggies eaten along with it. This is more than double the requirements for a 130 pound female. I shutter to think what the popular high protein Atkins diet has done to people's long term health. For a remarkable book that discloses the implications of a diet high in protein and fat, read "The China Study" by T. Colin Campbell and Thomas M. Campbell II. I believe it's one of the most important books ever written about nutrition and health.

A vegetarian or vegan who eats grains, tofu, nuts and beans can easily meet their daily requirements for protein. I do feel, however, that raw food vegans will have to make sure they are sprouting beans and grains and eating enough nuts and seeds to get sufficient protein.

Personally, I feel the healthiest diet consists of lots of raw fruits and vegetables, some cooked grains and beans, some goat yogurt and an occasional egg or fish dish.

Examples of Vegetarian and Non-Vegetarian Protein Sources

[Sources, nutrtiondata.com and manufacturers information]

Vegetables

• 1 cup raw broccoli, 3 g

• 1 cup raw kale, 2 g

• 1 medium baked potato, 3 g

• 1 large ear of corn, 5 g

• 1 cup cooked white mushrooms, 4 g

• 1 cup grilled Portobello mushrooms, 5 g

• 1 cup cooked spinach, 5 g

Legumes

• 1 cup cooked garbanzo beans, 14 g

• 1 cup red kidney beans, 17 g

• 1 cup cooked lentils, 18 g

• 1 cup raw sprouted lentils, 7 g

•1 cup cooked soybeans, 22 g

• 3 oz. extra firm tofu, 9 g

Eggs, Dairy and Nondairy Milk

• 1 oz. cheddar cheese, 7 g

• 1/2 cup low fat cottage cheese, 13.5 g

• 1 hard boiled egg, 6 g

• 1 cup 2% milk, 8 g

• 1 cup low fat yogurt, 13 g

• 1 cup Silk plain soy milk, 7 g

• 1 cup Hemp Bliss original flavor hemp milk, 5 g

• 1 cup Rice Dream rice milk, 1 g

Nuts, Nut Butters and Seeds

• 1 oz. almonds, 6 g

• 1 oz. pine nuts, 4 g

• 1 oz. walnuts, 4 g

• 2 tablespoons chia seeds, 4 g

• 2 tablespoons whole flax seeds, 4 g

• 2 tablespoons Nutiva hemp seeds, 11 g

• 1 oz. pumpkin seeds, 7 g

• 1 oz. sunflower seeds, 6 g

• 2 tablespoons raw almond butter, 7 g

• 2 tablespoons smooth peanut butter, 7 g

• 2 tablespoons raw sesame tahini, 6 g

Grains and Grain Products

• 1/2 cup cooked pearl barley, 2 g

• 1/2 cup cooked oatmeal, 3 g

• 1/2 cup cooked quinoa, 4 g

• 1/2 cup cooked brown rice, 2.5 g

• 1/2 cup cooked white rice, 2 g

• 1/4 cup whole wheat flour, 4 g

• 2 oz. cooked whole grain pasta, 7 g

• 1 cup sprouted wheat, 8 g

Fruits

• 1/4 cup dried apricots, 3 g

• 1 large apple, 1 g

• 1 avocado, 3 g

• 1 medium banana, 1 g

• 1 cup blueberries, 1 g

• 1 medium orange, 1 g

• 1/4 cup raisins, 1.5 g

Beef, Poultry and Seafood

• 3 oz. 85% lean ground beef, 22 g

• 3 oz. roasted chicken breast, 27 g

• 3 oz. canned light tuna fish, 22 g

• 3 oz. wild Atlantic salmon, 22 g

Baked Atlantic Salmon with Roasted Onions and Cherry Tomatoes on Wilted Spinach

One Serving Provides Over 2 g of DHA and EPA

On Friday I posted an article on the best fish and vegetarian sources of the omega 3 fatty acids, ALA, DHA and EPA. Since salmon was an excellent source of EPA and DHA, the omega fatty acids most beneficial to your health, I thought I'd start the week by sharing a healthy and delicious salmon recipe.

Besides being rich in omega 3, this dish is high in protein. Salmon also provides a significant amount of niacin, vitamins B6 and B12 and selenium. Being very low in mercury, salmon can be enjoyed often. The spinach in this recipe is also a nutrient powerhouse being a very good source of vitamins A, C, E, K, thiamine, riboflavin, B6 and folate as well as the important minerals calcium, iron, magnesium, phosphorus, copper and manganese.

This recipe is best when thick slices of salmon are selected. Wild Atlantic salmon was used in calculating the recipe's nutritional information. You can use farmed Atlantic salmon (it actually contains more DHA and EPA) but be sure the fish are farmed responsibly: not given antibiotics, growth hormones or artificial coloring, not genetically modified, not fed animal bi-products or grown in crowded pens. As I wrote on Friday, Whole Foods has very high standards for their farmed fish. Wild King salmon is also a nice thick and juicy fish to use in this recipe but it's been difficult to find lately. Coho is typically pretty thin and drier than the other types of salmon so I don't recommend using it for this dish.

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Baked Atlantic Salmon with Roasted Onions and Cherry Tomatoes on Wilted Spinach [serves 2]

1 medium onion, thinly sliced (about 1 1/2 cups)

1 cup cherry tomatoes

2 teaspoons extra virgin olive oil

1 packed teaspoon chopped fresh thyme (or 1/2 teaspoon dried)

1/4 teaspoon sea salt plus a pinch for the spinach

2 teaspoons minced fresh garlic

2 teaspoons lemon zest

12 ounces Atlantic salmon cut into two thick fillets

2 tablespoons freshly squeezed lemon juice, divided

10 ounces fresh spinach

2 tablespoons water

Preheat the oven to 400 degrees. Place onion, tomatoes, olive oil, thyme, 1/4 teaspoon of salt, garlic and lemon zest in a shallow roasting pan and mix thoroughly. Rub the salmon fillets in the mixture until coated with oil and seasoning, remove from the pan and set aside (the vegetables will initially roast without the salmon). Spread out the onion mixture in the pan and roast in the oven for 15 minutes. Remove from the oven and place the salmon fillets on top of the roasted vegetables. Put 1 tablespoon of the lemon juice over the fillets. Place the pan back in the oven and cook for another 15 minutes or until the salmon flakes. While the salmon is cooking, place the spinach, water, 1 tablespoon of lemon juice and a pinch of salt in a covered pan and steam for a few minutes until the spinach wilts. Drain well and divide the spinach onto two plates. Cover the spinach with the roasted onions and cherry tomatoes and top each plate with a baked salmon fillet. Serve immediately.

Per serving: 384 calories, 15.5 g fat, 3.0 g saturated fat, 94 mg cholesterol, 40 g protein, 21.6 g carbohydrates, 6.3 g fiber, 3.5 g omega 3, 2.4 g DHA and EPA, and 0.8 g omega 6.

Best Fish and Vegetarian Sources of Omega 3 Essential Fatty Acids

English walnuts—great vegetarian source of omega 3.

Salmon—excellent fish source of DHA and EPA omega3.

Flax seeds and oil. Highest vegetarian source of omega 3.

Raw chia seeds—high in omega 3 and fiber.

Raw hemp seeds—high in omega 3 and protein.

Over the past years, there has been increased emphasis on obtaining sufficient omega 3 fatty acids. This essential nutrient is needed for healthy arteries, brain development, proper immune function, reducing inflammation, preventing and managing heart disease, depression and joint pain. Symptoms of omega 3 deficiency are extreme fatigue, heart problems, poor memory, lack of concentration, depression, poor immunity, blepharitis (dry eyes), brittle hair and nails and dry skin. Besides taking a daily supplement of fish oil or flaxseed oil, many wonder how to get what they need. Today I want to discuss foods that provide the highest concentration of this essential nutrient.

There are three key omega 3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentanenoic acid). DHA and EPA are the fatty acids that are the most beneficial to your health. The body can manufacture DHA and EPA from ALA. Unfortunately, some people are not capable of doing this conversion efficiently so if you are not a vegetarian, your best bet is to eat fish. Vegetarians must either take algae supplements that contain DHA and EPA or consume large quantities of ALA daily.

How Much Omega 3 do you need?
There are many different guidelines for essential fatty acids and I would guess that they will change as more is learned about their benefits. Here are some recommendations and observations:

• The Institute of Medicine, 2002, recommends 1.6 g of omega 3 for adult males and 1.1 g for adult females per day.
• The American Heart Association recommends that healthy people should eat oily fish at least twice a week in addition to consuming (vegetarian) foods rich in ALA. They also recommend that people with cardiovascular disease consume 1.0 g of DHA and EPA per day. (Why wait until you have heart trouble, maybe we should eat that much now!).
• Because vegetarians do not eat fish, the Vegetarian Society recommends 4 g of ALA per day in order for the body to manufacture sufficient quantities of DHA and EPA. Large quantities of omega 6 fatty acids can interfere with the body’s ability to do this conversion so a balance of about 4 to1 omega 6 to omega 3 is said to be beneficial. Omega 6 is abundant in commonly eaten foods such as peanuts, pine nuts, poppy seeds, sesame seeds, pumpkin and squash seeds, pecans, soybeans, almonds and safflower oil. Unfortunately, the typical American diet provides over ten times the required amount of omega 6.
• A study by the University of Pittsburgh Graduate School of Public Health showed that Japanese men having twice the levels of omega 3 fatty acids than white American men or Japanese Americans had the lowest levels of atherosclerosis. The average intake of Japanese people is about 2.6 g per day of omega 3, including 1 g per day of DHA and EPA (according to the Japan Society for Lipid Nutrition).

The Optimum Solution
With the objective of obtaining sufficient omega 3 fatty acids, the best thing to do for your health is eat plenty of low mercury fish for DHA and EPA and vegetarian foods high in ALA. The best fish to eat are salmon, herring, American Shad, Pacific and Atlantic mackerel, whitefish, Pacific oysters, Atlantic sardines and trout. The best vegetarian sources of ALA include flax seeds and flaxseed oil, chia seeds, hemp seeds and hemp milk products and English walnuts. For more details, read on…

Fish Rich in Omega 3 (DHA and EPA) and Low in Mercury (Sources for this data include (1) Nutritiondata.com (2) Appendix G2. Description of USDA Analyses, High Omega 3 Fish Analysis and (3) NRDC Consumer Guide to Mercury in Fish).

• Salmon is one of the best sources of omega 3, especially in DHA and EPA, while being very low in mercury. Atlantic is the best, both farmed and wild, with 3 dry cooked ounces providing 2.2 g (wild) and 1.9 g (farmed) of omega 3. Most of the omega 3 is in the form of DHA and EPA with 1.6 g in wild and 1.8 g in farmed. Chinook is also very good with 1.8 g of omega 3, 1.5 g of which is DHA and EPA. Pink salmon is next with 1.2 g omega 3 (1.1 g DHA and EPA) followed by canned sockeye with 1.1 g omega 3 (1.0 g DHA and EPA). Wild Coho is lower than the other salmon mentioned but still contains a respectable 0.9 g of omega 3, almost all of which is DHA and EPA.
• Herring is another excellent source of omega 3 fatty acids. Three ounces of dried cooked Pacific herring contains 2.0 g of omega 3 (1.8 DHA and EPA) while Atlantic herring weighs in at 1.9 g (1.7 DHA and EPA). It also contains very little mercury and is a very good source of vitamin B12 and selenium
• American Shad, found in the Connecticut River, is a local favorite. A 3 ounce serving (raw weight) contains 2.3 g of omega 3 (2.0 g DHA and EPA) and is also a very good source of niacin and selenium. Shad is also a low mercury fish.
• Pacific Mackerel and Atlantic Mackerel are both very good sources of omega 3 and contain little mercury. A 3 ounce dry cooked serving of Pacific mackerel contains 1.8 g of omega 3 (1.6 g DHA and EPA) while a similar serving of Atlantic mackerel has 1.2 g (1.0 g DHA and EPA). They both also provide niacin, vitamin B12 and selenium. Although Spanish mackerel is also a good source of omega 3, it is high in mercury. King mackerel is not a good source of omega 3, has a very high level of mercury and should be avoided.
• Whitefish packs in 1.7g of omega 3 (1.5 g DHA and EPA). It can be enjoyed regularly as it contains little mercury.
• Pacific Oysters are one of my favorites. A 3 ounce serving provides 1.3 g of omega 3 (1.2 g DHA and EPA). They are also a very good source of vitamin B12, iron, zinc, copper, manganese and selenium and are very low in mercury. For those of us who mostly eat a vegetarian diet with occasional seafood, oysters are a good pick because they provide B12, iron and zinc. These nutrients are more difficult to get from the plant kingdom.
• Atlantic Sardines, canned in oil, are a good source of omega 3 in the pantry. A 3 ounce serving yields 1.2 g omega 3 (0.8 g DHA and EPA). It contains little mercury and is a very good source of vitamin D, B12, phosphorous and selenium
• Trout, both wild and farmed, are good sources of omega 3, both providing about 1.0 g per dry cooked 3 ounce serving. Farmed contains 1.0 g of DHA and EPA while its wild counterpart provides 0.8 g. Both are very good sources of B12 and niacin.

Not All Farmed Fish are Alike
I typically avoid farmed fish but wild fish is often expensive to buy and sometimes harder to find. I had a long discussion with the people at Whole Foods last night and I feel much more comfortable about eating their farmed fish (in fact I bought some farmed salmon for the first time in years). Here are the standards that Whole Foods uses for their farmed fish:

• Prohibit the use of antibiotics and growth hormones or animal by-products in their feed.
• No “Franken fish”—genetically modified or cloned seafood.
• Free from preservatives.
• Fish are in low-density pens.


What about Tuna? Why didn’t this Popular Fish make the High Omega 3 List?
Without a doubt, a tuna fish sandwich is one of the most popular lunches in America. Ahi tuna is also served in seafood restaurants and sushi bars throughout the country. As far as being a good source of omega 3 and safe from mercury, here’s what I have found out.

• Light Canned Tuna in water is not very high in omega 3. Although it’s moderate in mercury content and can be eaten up to 6 times a month safely (according to the Environmental Protection Agency’s guide for pregnant women), you’d have to eat ten 3 ounce servings to get the same amount of omega 3 as a single serving of wild Atlantic salmon.
• White or Albacore Canned Tuna in water has more omega 3 than light canned tuna (0.8 g per 3 ounce serving vs. 0.2 g), most of which is DHA and EPA (0.7 g). Unfortunately, it is high in mercury and should be limited to three or less servings a month by those at risk from mercury exposure ((pregnant women, women trying to get pregnant and children).
• Ahi Tuna, also known as Yellow-fin or Big-eye, is the worst choice. It is low in omega 3 (less than 0.3 g), has the highest mercury content and should be avoided completely by those at risk from mercury exposure.

Excellent Vegetarian Sources of ALA Omega 3 Fatty Acid - Always Better Raw and Organic

• Flax Seeds have long been known for their high content of omega 3 weighing in at 6.3 g per 1 ounce serving. They are high in fiber (8.0 g per ounce) and are a very good source of thiamine and manganese. The omega 6 content is low at only 1.7 g per ounce so if you are trying to balance out the high omega 6 content of your diet, eating flax seeds is a good way to do it. One teaspoon of flaxseed oil contains 2.0 g of omega 3 and only 0.5 g of omega 6.
• Chia Seeds provide 4.9 g of omega 3 per ounce and only 1.6 g of omega 6. Chia seeds are very high in fiber (11 g per ounce) and are a very good source of manganese, phosphorus and calcium.
• Hemp Seeds are a very affordable source of protein, providing over 10 g per 1 ounce serving. They provide 2.8 g of omega 3 for every 7 g of omega 6 yielding a favorable 2.5:1 omega 6 to omega 3 ratio. You can get the same benefits of hemp seeds from hemp milk and even hemp ice cream (just bought this new yummy ice cream called Temp by Living Harvest Foods).
• English Walnuts have an optimal omega 6 to omega 3 ratio of 4.2:1. They provide 2.5 g of omega 3 and 10.7 g of omega 6 per one ounce serving. English walnuts are a very good source of manganese. Do not confuse them with black walnuts that only provide 0.6 g of omega 3 and contain over 16 times as much omega 6 as omega 3.

I hope you have found this information useful. I devoted a lot of time on this because I think the low amounts of omega 3 in the American diet contribute greatly to the increasing level of illness and exploding costs of healthcare. So go and grab a handful of English walnuts, grill some salmon and top your meal off with a bowl of hemp milk ice cream!

Vaughn’s Halibut over Provencal Bean Stew—The Risks and Rewards of Eating Seafood

Vaughn's Halibut over Provencal Bean Stew.

When shopping, check your guide for "mercury content" and avoid "over fished" selections.

Put seared halibut over the simmering bean stew and place in oven.


My son Vaughn is a wonderful cook. I occasionally have to cut out a few tablespoons of butter from his recipes but other than that, his dishes always surprise and delight me. So when he told me about his latest favorite recipe, I was anxious to publish it.

As I began to write about this fish recipe, I realized that it’s just not that simple. There is so much to say about eating seafood from the standpoint of health and other issues. So I think I’ll just address some popular concerns.

What are the benefits of eating fish?
Fish is a good source of protein, niacin, vitamin B6, B12, phosphorous, selenium and of course, omega 3 essential fatty acid.

The American Heart Association says that fish offers benefits in heart health and recommends fish for the prevention of heart disease, the number one cause of death in the US. A new study from Loma Linda University in California shows that both walnuts AND fish products in the diet are needed to lower the risk of coronary heart disease (CHD). This study shows that fish and walnuts have different benefits. Walnuts reduce cholesterol levels while fish causes a decrease in blood triglyceride levels and an increase in beneficial HDL. So vegan diets that depend solely on getting their omega 3 fatty acids from nuts and seeds may not get these added benefits. There’s a lot more to discuss on vegan diets and cardiac health so I will save that for another day.

Is fish safe to eat? What’s the story on mercury? Can you eat fish if you are pregnant?
All seafood has some level of mercury which could pose a risk to pregnant women and young children. However, studies show that for optimum fetal growth and development, moms-to-be would benefit from the omega-3s that you can get from eating fish. So this is quite a conundrum. You need these fish omega-3’s for proper fetal brain development but you need to be careful not to expose your fetus to mercury! To address this, the FDA recommends that pregnant women limit their consumption to 12 ounces per week and to select low mercury fish.

I found a comprehensive list of fish ranging from “least mercury” to “avoid eating” on http://nrdc.org/heatlh/effects/mercury/guide.asp . I believe their recommendations for eating and avoiding certain fish are directed towards women who are pregnant or planning to become pregnant, but I would think all of us want to pay attention to the levels of mercury in our food.

Examples of “least mercury” include; butterfish, clams, herring, oysters, salmon, scallops, shrimp, pacific sole and calamari. These should be limited to two servings per week. They recommend that pregnant women limit “moderate mercury” fish to six servings a month.

Examples of “moderate mercury fish” are: Alaskan cod, halibut, lobster, mahi mahi, and canned chunk light or skipjack tuna. They recommend limiting “high mercury” fish to three or less servings per month. A few examples of “high mercury” fish include grouper, Chilean sea bass, canned albacore tuna and yellowfin tuna. The “highest mercury” fish on the list include orange roughy, shark, swordfish, tilefish and ahi tuna and there advice is to avoid eating these completely. For the complete list, go to http://nrdc.org/heatlh/effects/mercury/guide.asp.

Of course, there are also very good non fish sources of omega3, as many vegan and vegetarian moms and their healthy babies will attest to. But this is, after all, an article on fish so I’ll address that at another time.

What about cholesterol?
Most fish is pretty low in cholesterol (about .5 mg to 1 mg of cholesterol per gram of fish) but some shellfish, like shrimp, are higher. Only 6 ounces of shrimp will get you to the American Heart association’s recommended daily limit of 300 mg of cholesterol. Oysters and scallops are much less. Being mindful of portion size, shellfish can be a good, low calorie, low fat source of protein, especially if you don’t fry them up and dip them in a mayonnaise based tartar sauce!

What’s better, wild caught or farmed fish?
Farmed fish are raised in smaller, confined areas making them more susceptible to disease. To prevent this, they are given antibiotics which eventually end up in us making us more antibiotic resistant. Some farmed fish are fed chemical dyes to make them look more like wild fish. Commercial fish feeds are different from what fish eat in the wild which can affect the fatty acid profile of the farmed fish. This may decrease their beneficial omega 3 content. Some also report that farmed fish have higher levels of PCBs, (chemicals that have serious long term health consequences). Many farmed fish in your supermarket are from other countries that may have different standards than we do. All in all, I prefer fresh, wild caught fish.
Aren’t some fish “over-fished”? How do I know what these are?
Because of the increasing consumption of fish, many fish populations are in serious decline. You can make a difference by carefully selecting what you eat and avoiding certain species like Atlantic cod, monkfish, orange roughy, and swordfish, to name a few. For a full list of the best choices and the fish to avoid, go to the Monterey Bay Aquarium Seafood watch “pocket guide” at http://www.montereybayaquarium.org/cr/cr_seafoodwatch/download.aspx .

Summary
Seafood can be a healthful part of your diet, providing protein and important nutrients like omega 3 fatty acid. Pregnant women should be careful to limit their consumption and to avoid high mercury fish. Unlike farmed fish, wild caught fish is free of antibiotics, chemical dyes, has lower PCB levels and may a have higher omega 3 content. To be more conscious of the severe decline of many species of seafood, pay attention to the Monterey bay aquarium, “Seafood Watch” guide when selecting fish in a supermarket or a restaurant.

So I went to the market with my “Consumer Guide to Mercury in Fish” and the “Seafood Watch” guide in hand. Paying particular attention to where the fish was from and whether it was “wild caught”, I selected Pacific Halibut which is not over fished and only has a “moderate” mercury content. Sounds like a bit of trouble (and I did drive the poor guy behind the counter a little nuts) but in the end, we had a delicious, healthy and socially conscious meal!

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Vaughn’s Halibut over Provencal Bean Stew [serves 2]
12 ounces of halibut fillets [cut into two thick fillets]

Marinade for Fish
2 tablespoons freshly squeezed lemon juice and 1 tablespoon lemon zest
5 tablespoons olive oil
1 teaspoon salt
2 large pinches of black pepper

Bean Stew
2 tablespoons extra virgin olive oil
1 small yellow onion, chopped
2 medium tomatoes, seeds removed and chopped
1/2 cup large pimento green olives, chopped
2 cloves garlic, minced
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
1/8 teaspoon black pepper
1 can white cannellini beans
1 cup white wine or dry vermouth
1/4 cup of fresh parsley, chopped

Marinate the halibut in a combination of lemon juice, lemon zest, olive oil, salt and pepper for 30 minutes to two hours. In an oven proof skillet, sauté onion in 2 tablespoons of extra virgin olive oil for 5 minutes. Add tomatoes, olives, garlic and seasonings and continue to sauté for another minute or so. Add beans and wine or vermouth and mix well. Cover and bring to a boil. Lower the heat and crack the lid and cook on the stove for 25 minutes, stirring occasionally. Meanwhile, preheat the oven to 350 degrees. Heat up a smaller, non-stick skillet and cook the fish for about 1 minute a side.( The fish should have enough oil from the marinade on it so you may not need any additional oil in the pan). After the bean stew has cooked for 25 minutes, place the fish over the beans and immediately put the skillet, uncovered, in the preheated oven for 15 minutes or until the fish is cooked. Halibut cooks (and dries out) quickly so don’t over cook it. Carefully remove the skillet from the oven (and remember the handle is still hot once it’s on the stove – I forgot and burned my arm!). Place the beans and fish in two individual bowls or casserole dishes and garnish each dish with 2 tablespoons of parsley.

Per serving: 588 calories, 24 g fat, 3.1 g saturated fat, 54mg cholesterol, 40.6 g carbohydrates, 9.5 g fiber, 1 g omega 3 and 1.4 g omega 6.