Omega-3 fats and tub of vegetables

Men usually want to cut to the chase and find those special foods for success. There is no magic list as success comes from a wide range of foods eaten on a regular basis as a part of a healthy lifestyle. Here are some foods to include in your nutrition arsenal.

Omega-3 fats

The human body cannot make omega-3 fatty acids from scratch and so they must be provided in the diet. These essential fats are very important parts of cell membranes and hormones that affect the circulatory system. These fats have been shown to help in the prevention of heart disease and strokes, and in the control of inflammatory conditions such as lupus and rheumatoid arthritis. They have even been shown to protect against some cancers.

There are three main omega-3 fatty acids; two of them - EPA and DHA - are mainly found in fish. Another one, ALA, is common in the diet and is found in vegetable oils, nuts, seeds (such as flax) and leafy, green vegetables. The conversion of ALA to EPA and DHA is limited in the body and ALA is mostly used for energy.

The evidence is strong concerning omega-3 fats and heart disease. These fats help the heart keep a steady rhythm, lower blood pressure and keep blood vessels functioning and even lower tryglycerides at high doses. Several studies show that men whose diets are rich in EPA and DHA, mainly from sea-food, are less likely to develop advanced prostate cancer, when compared to men with lower intakes. There are benefits to eating fish categorised as oily such as salmon and mackerel two times each week.

Vegetables of all colours

Vegetables are high in fibre and water which creates bulk, thereby reducing the consumption of some high-carbohydrate foods such as rice, which is a staple for most Jamaicans. Vegetables are also an excellent source of water-soluble vitamins and minerals. Studies have found that men whose diets are high in the nutrients found in vegetables were less likely to develop benign prostatic hyperplasia or enlarged prostate.

So a diet of grilled or pan-seared salmon with vegetables and a fresh fruit and vegetable cooler is a nutrient-packed meal, and a sardine sandwich with a colourful bowl of fresh vegetables and a fruit cooler is a low-calorie meal.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.