Omegas to your health

Charlyn Fargo, Contributor

Most of us know that the omega-3 fats found in fish (DHA and EPA) are good for our hearts, but the question is: How much do we need for a heart-healthy lifestyle?

Tufts University recently reviewed eight previous studies to find out. The consensus was that a daily intake of 250 milligrams (mg) of omega-3s is needed. In people initially free of known coronary heart disease, that level was associated with a 35 per cent lower risk of sudden cardiac arrest and 17 per cent fewer fatal coronary events.

Currently, there isn't an official Dietary Reference Intake (DRI) for DHA/EPA, but the 250 mg level echoes a 2009 recommendation from the European Food Safety Authority. The United States dietary guidelines recommend eating 8 to 12 ounces of seafood weekly, which would provide an average consumption of 250 mg per day of EPA and DHA. However, researchers said the 250 mg should be a minimum, not an optimum level of consumption.

Consumers seem to be getting the message. Omega-3s ranked behind only fibre and calcium in a recent survey of what people say they look for when trying to eat more healthily, according to the market-research firm, Packaged Facts. According to the firm, U.S. retail sales of products making omega-3 package claims (including the plant-based omega-3 ALA) increased 11 per cent last year to almost $4 billion. That total is expected to approach $7 billion by 2015, according to the British Journal of Nutrition and Tufts University Health and Nutrition Letter.

Asparagus and cancer

Q: Does asparagus cure cancer?

A: The claim is that taking a daily dose of pureed asparagus will cure cancer. This Internet and email item offers a few testimonials and is supposedly based on a doctor's 1979 journal article. However, no such article has been published in peer-reviewed research journals, and our Internet searches uncovered no information on the origin of the article or the doctor.

However, asparagus can be a valuable part of a diet that reduces cancer risk. It's an excellent source of folate, and foods high in folate may lower the risk of cancers of the colon, pancreas and oesophagus. Asparagus also provides vitamin C and beta-carotene, and foods high in these nutrients may offer additional cancer protection.

The false hope of these 'cancer cure' or 'miracle food' claims may prevent some from pursuing more effective treatments. As with most whole foods, however, you can enjoy asparagus roasted, grilled or lightly steamed. And you'll be eating a food that is one part of a cancer-protective diet, according to the American Institute for Cancer Research.

Charlyn Fargo is a registered dietitian at Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.