by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 16, 2022 | Nutrition and Health
Before I list the 13 benefits of Omega-3s, let me explain what I mean when I discuss Omega-3s.
Omega-3s are unsaturated fats that are important for good health for everyone. This includes babies, children, and adults. These essential fats are also important for children with special needs such as Autism and ADHD.
Omega-3s reduce the risk of certain diseases in aging adults.
For example, Omega-3s have benefits for persons with conditions such as coronary artery disease (CAD), rheumatoid arthritis (RA), and macular degeneration.
1. They are essential nutrients.
Omega-3 fats and oils cannot be made in the body, or there is limited production. For example, there are three different omega-3s:
- EPA, which stands for Eicosapentaenoic acid
- DHA, or Docosahexaenoic acid
- and ALA, which stands for Alpha-Linolenic Acid.
DHA can be converted to EPA. Also, ALA can be converted to DHA, but both processes are inefficient.
As a result:
Sufficient amounts of Omega-3s, require consuming adequate amounts in your diet to prevent deficiency.
2. Omega-3 fats are anti-inflammatory.
Inflammation is what your body does in response to injury or sickness. When a part of your body experiences redness, swelling or pain, you are experiencing inflammation.
3. Omega-3 fats work to decrease Inflammation associated with diseases such as Rheumatoid Arthritis (RA)
Rheumatoid Arthritis is a disease of inflammation of the joints. And Omega-3s have been shown to decrease the inflammation associated with RA.
4. Omega-3s have been shown to reduce the severity of Macular Degeneration.
In case you aren't familiar, macular degeneration causes age-related loss of sight. This disease has been shown in some studies to improve as a result of omega-3 therapy.
5. Lower risk of death from coronary artery disease (CAD) is associated with sufficient amounts of Omega-3s.
For example, CAD is one form of heart disease that is caused by clogged arteries. Omega-3s have been shown to reduce the risk of dying from this CAD.
6. Omega-3s may reduce the risk of stroke.
For example, Ischemic stroke may be reduced as the result of sufficient dietary intake of omega-3s.
7. Omega-3s improve the blood cholesterol profile.
Specifically, Omega-3 supplementation may decrease levels of triglycerides in the blood. They may also decrease HDL, which is considered to be the good cholesterol.
8. Sufficient omega-3 levels are crucial to adequate brain development of babies before and after birth.
9. Additionally, omega-3s enhance immunity in pregnant moms who take omega-3s or eat fish regularly.
In fact, one of the reasons breastmilk is so healthful is because Omega-3s are naturally in breastmilk. The US started fortifying baby formulas in the 1990s for this very reason. Adding omega-3s is another example of how science is doing its best to mimic breastmilk.
10. Omega-3s are associated with a reduced risk of asthma. For example, one study showed this result in teenage children of women who took fish oil during pregnancy.
11. Omega-3s, particularly EPA, may help treat depression in some people.
12. And treatment of ADHD and autism has shown promise, though research is mixed.
13. Research shows that diets high in fish are associated with reduced risk of dementia and Alzheimer’s.
14. Treatment of Type-2 diabetes has shown some promise as well. (Wait that's 14)!
So which omega-3s should you take?
I'm so glad you asked because three different Omega-3 fats must be taken in through the diet. Read below to find out more.
EPA – Eicosapentaenoic acid
Sources
- Fatty fish such as salmon
- Swordfish
- Tuna
- Mackerel
- Supplements
- EPA can be converted from ALA or DHA, but is not efficient.
DHA – Docosahexaenoic acid
Sources
- Fish only (or fish oil supplements)
- Cold-water fish, including mackerel
- Herring
- Tuna
- Halibut
- Salmon
- Cod liver (oil)
- Whale and Seal blubber
- DHA can be converted from ALA in the body but is not an efficient process
Alpha-Linolenic Acid (ALA)
Sources
- Nuts (particularly black walnuts) and nut butters
- Chia and flax seeds
- Soybean oil
- Canola oil
- Olive oil
- Avocado
Below are three different fish oils we have used, and that I recommend. They are some of the highest quality on the market, and the dosages are not too high. These are Amazon affiliate links.
The one on the left is the one our family takes. We gave our 13-year-old the Carlson Kids Chewable until about six months ago. He really liked them, but I wanted to give him a higher dose. He tried the fish oil in the middle but didn't like it after a while. It is very lemony (and they have orange too), but not sweet at all.
For Further Study
5 Reasons Why You Should Eat More Fish
Does Food Affect Autism?
Information on DHA from Web MD
Introduction to Omega-3s
US Dietary Guidelines
Who Needs Omega-3s?
3 Types of omega-3s
6 Symptoms of Omega-3 fatty acid deficiency
Seafood Intake of Americans and Recommendations
by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 16, 2022 | Holidays and Special Events
WHO WAS SAINT PATRICK?
As a protestant, I'm ashamed to say that I have never heard about St. Patrick in church. Maybe somewhere he was discussed, however, I don't remember learning about him in church in the 30+ years I've been a Christian. I researched him on my own when my son was younger. So, I am familiar with his life. However, today, I decided to revisit his story because St. Patrick's Day is this month. So, who was Saint Patrick anyway? A brief biography follows.
St. Patrick was a Christian missionary who lived in the late 4th-Early 5th Century.
He is considered the “Patron Saint” of Ireland. In the strictest sense, a “Patron Saint” is someone who is supposed to be a heavenly guide or protector of a particular group of people and/or a particular geographic region. In this case, Ireland.
Perhaps this is why the Protestant church is hesitant to discuss him as we don't believe in praying to saints. However, you don't have to pray to Patrick to genuinely appreciate him and what he represented. If you read his “Confessions,” which are his own words, you will find that he was a very humble man who did not consider himself anywhere near holy. Also, he spoke straight out of the Bible.
As a role model, Patrick is a good example of how a Christian (true believer) should view himself. His words remind us of how a true believer should trust in and rely on God as our source of strength and comfort.
When Patrick was 16 years old, he was kidnapped by pirates from his home in Great Britain.
He was taken as a slave to Ireland where he took care of animals. In his confessions Patrick discusses how he believed he was being corrected by God when he was kidnapped and that the Lord used the experiences of hunger and deprivation as a means to bring him to knowledge of the true God.
Patrick had a dream during the six-year period before he escaped and returned to his home in Great Britain. In the dream, God spoke to Patrick and he was converted. He states that before this experience, he had heard of the truths and laws, but did not apply them to himself. His conversion opened his eyes to his own sinfulness and need for God.
Patrick Heads Back to His Hometown
While working with the animals in Ireland, Patrick had a dream. In the dream, God revealed to him that he would be going back home on a ship. And that’s just what happened. He escaped and found the ship. However, at first, the crew of the ship wouldn’t allow him to board. As a result, Patrick went to where he was staying and prayed. A short time later, the crew came looking for him and said he could come along with them on the ship.
While on the voyage home, part of which was on land, he and his comrades were starving and losing faith. Patrick prayed to God and, shortly thereafter, they came upon a herd of pigs. Patrick saw this as an answer to prayer and as an opportunity to witness to the people he was travelling with. The meat from the pigs sustained them, along with wild honey, until they arrived at their destination. Patrick states in his “Confession” that he did not eat the wild honey.
Patrick's Spiritual Battle
Patrick discusses that during this trip, while sleeping one night, Satan attacked him and he had a giant boulder on top of him. Apparently, he overcame this, though it is not clear exactly how, because he made it home in one piece.
When he returned to his home, his parents were so happy to see him that they begged him to never leave again. However, he felt led by God to return to Ireland to witness to the people who did not know the true God.
He did not immediately leave, and according to his “Confession,” sometime later he was accused of a sin that he had previously committed before becoming a Christian. He states that he had already confessed to this sin before being accused, and that he did not understand why the person he confessed to shared the information with others in the church.
Regardless of why, Patrick believed that this was the method God used to correct him to push him to do what he had been called to do: “Go to Ireland and preach the gospel.” Many people became Christians because of Patrick’s missionary work in Ireland.
Was St. Patrick a Christian Martyr?
Patrick was not martyred in the traditional sense. That is, he was not executed. However, based on his “Confession,” he was persecuted by the leadership of the church in Britain, probably because they were offended by his pointed discussions of our sinfulness and need for repentance.
Very similar to the Pharisees in Jesus’ day, the leadership was offended by him and wanted to shut him up by accusing him of sin in order to delegitimize him. God used this persecution to send Patrick where He wanted him to go: Ireland. (Matthew 15:12)
The Legend of the Shamrock
While in Ireland, Patrick followed God’s leading and “drove out the snakes” (snake is symbolic of Satan). The Legend of the Shamrock, which is often connected with the driving out of snakes, refers to the 3-leaf clover, which Patrick used to represent the 3 persons of the Holy Trinity. The “driving out of snakes” and the “the shamrock” are often connected in stories.
It is not clear how Patrick died, but many sources say he died around 461 AD.
In addition to this short article, I have created a fun “Who was St. Patrick” Activity Pack for your kids.
I included the delicious recipes we created for “Kid-Friendly Reuben Sandwiches and Baked Sweet Potato Fries as well.” So don't miss out!
See also:
Who was Nicholas of Myra? Activity Pack
St. Patrick's Day Recipe Cards
Venturing with God to Congo – A Missionary Story
Religious Freedom and the Church
Free “Wings of Fire” Novel Study Guide
10 Surprising Facts about St. Valentine
References
The Confession of St. Patrick
https://en.wikipedia.org/wiki/Saint_Patrick
by Deborah Hanyon, MPH, RDN, ACE-CHC | Dec 8, 2021 | Holidays and Special Events, Homeschooling
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