Accurate Education – An Anti-Inflammatory Diet

Nutrition & Supplements

An Anti-Inflammatory Diet

This section is an overview of an anti-inflammatory diet and foods. It is not meant to be exhaustive, but rather a reference for confirming recommended diets and foods. There are links to pages that will serve as more in depth sources of information for those who want to pursue greater knowledge of a subject.

See:

• Diet & Diets
• Diet & Fasting
• Diet & Pain
• Diet & Fibromyalgia
• Supplements

 

See also:

• Integrative, Complimentary and Alternative Medicine
• Nutrition: Amino Acids
• Nutrition: Carbohydrates

 

Key to Links:

• Grey text – handout
• Red text – another page on this website
• Blue text – Journal publication

 

Page links:

• A Quick Look at anti-inflammatory Foods 
• A Quick Look at an anti-iflammatory diet
• A Quick Look at  pro-inflammatory foods
• A Quick Look at a pro-inflammatory diet
• The role of plant-based nutrients (phytonutrients)
• The role of the microbiome
• Guidelines for moving toward an anti-inflammatory diet
• Food – Good Sources of Plant Proteins
• Food – Good Sources of Anti-inflammatory Fruits
• Food – Fats
• Omegas
• Fiber
• Chia Seeds
• Cooking Oils
• References & Resources

 

The Anti-Inflammatory Diet

The anti-inflammatory diet is encouraged as a remedy to battle chronic low grade inflammation throughout the body, “systemic inflammation.”  Inflammation is not always bad, because it is actually a healthy initial response by the  immune system in the setting of injury or illness. In these situations, the inflammatory response provides increased blood flow along with delivery of cells and other agents to fight infection and promote healing. Normally, as infection resolves or injuries heal, inflammation gradually subsides.

Inflammation becomes harmful when it is inappropriately persists and begins to damage healthy cells, creating a “pro-inflammatory” state. This often occurs in chronic pain conditions and disorders when chronic low-grade inflammation in the nervous system develops, called “neuroinflammation.” Chronic low-grade systemic inflammation can also develop as a result of unhealthy lifestyles related to lack of exercise, high stress, and calorie-rich diets, termed “metaflammation.”

While both terms relate to widespread inflammation throughout the body, “metaflammation” specifically refers to a chronic, low-grade systemic inflammation primarily driven by metabolic factors like excess fat or sugar intake, whereas “systemic inflammation” is a broader term encompassing any inflammatory response affecting the whole body, which can be caused by multiple factors including infection, injury, or diseases. Metaflammation is considered a specific type of systemic inflammation with a metabolic origin.

This type of low-grade inflammation does not usually produce noticeable symptoms, but over time metaflammation can contribute to chronic conditions like cardiovascular disease, non-alcoholic fatty liver disease, type 2 diabetes, Alzheimer’s disease, and certain cancers (e.g., breast, colon).

There is no single anti-inflammatory diet. Generally it emphasizes eating a wide variety of foods considered “anti-inflammatory,” including fruits and vegetables, unsaturated fats, minimally refined whole grains, tea, coffee, herbs, spices, and oily fish, commonly represented by the “Mediterranean diet,”  popular in the cuisines of mediterranean countries like Sicily.

An individual’s diet is extremely important for influencing risks for heart disease and diabetes and also for its contribution to chronic pain and inflammation. A healthy diet includes foods that are anti-inflammatory and avoids foods that are pro-inflammatory.

Oxidative Stress and Antioxidants

It should be noted that the “anti-inflammatory” diet is also one that is “anti-oxidant,” and includes foods that are noted for their antioxidant compounds. Tissues in the body are constantly being damaged by “oxidation” in which environmental and metabolic processes in the body produce by “free radicals” that are highly reactive and damaging to cells and tissues.

When the level of oxidation processes in the body becomes excessive it is termed “oxidative stress,” a condition that contributes to systemic inflammation, neuro-inflammation and chronic pain as well as the diseases of aging similar to those affected by metaflammation. The chief health goals related to diet are to minimize systemic inflammation and oxidative stress. Because antioxidants can reduce oxidative stress and oxidative stress contributes to systemic inflammation, antioxidant compounds and food come under the umbrella of “anti-inflammatory.”

 

Anti-Inflammatory Foods

Proteins

• Salmon, sardines, herring, mackerel, trout, tuna, omega-3 yolk
• Bison, wild game
• Nuts, seeds, nut butters
• Beans, lentils, soybeans, tofu

Carbohydrates

• Whole fruits, variety, blueberries, cherries
• Oats, quinoa, millet, brown and wild rice, barley, farro
• Yogurt, kefir, tea (white, green, oolong) , coffee, 70% cocoa

Non-Starchy Vegetables

• Dark leafy greens
• Tomatoes, mushrooms, garlic, onion
• Broccoli, cauliflower, brussel sprouts
• Ginger, turmeric, spices, herbs, peppers

Fats & Oils (high Omega-3)

• Nuts: walnuts, almonds, pistachios 
• Seeds: Ground flaxseed, chia, hemp
• Oils: cold-pressed extra virgin olive oil, canola, almond oil, flaxseed oil

Fiber

• Whole grains: wheat, barley, rye, oats
• Seeds: flax, chia, hemp

 

Foods that deserve special mention

Some food are particularly beneficial but may not be on everyone’s radar – so here they get special mention.

(1) Chia Seeds

Chia Seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family. They have excellent nutritional value and are particularly rich in fiber and omega fatty acids (omega-3 (ALA) and omega-6 (at an excellent 3:1 ratio). Chia Seeds are also a good source of calcium, magnesium and zinc. They are the highest recommended food supplement for most people. The best part of this is that they are readily available and easily incorporated into one’s diet.

• See: Fiber below
• See: Omega Fatty Acids below

 

One serving (1 ounce (oz), which is 28 grams (g) or 2-1/2 tablespoons (tbsp) of chia seeds) contains:

• • Calories: 138 calories per serving
  • Protein: 4.7 grams per serving
  • Fat: 8.7 grams per serving
  • Fiber: 9.8 grams per serving (the recommended daily fiber intake for adults is 25–30 grams)
  • Carbohydrates: 11.9 grams per serving
  • Alpha-linolenic acid (ALA): 5 grams per serving
  • Calcium: 14% of the Daily Value (DV)
  • Iron: 12% of the DV
  • Magnesium: 23% of the DV
  • Phosphorus: 20% of the DV
  • Zinc: 12% of the DV
  • Vitamin B1 (thiamine): 15% of the DV
  • Vitamin B2 (riboflavin): 5% of the DV
  • Vitamin B3 (niacin): 16% of the DV
  • Vitamin B9 (folate): 4% of the DV

 

(2) Oysters

6 raw oysters (3 oz or 85 g) contains:

• • Omega-3: 329 mg of EPA and DHA (combined)
  • Zinc: 289% of the DV
  • Copper: 69%; for copper
  • Vitamin B12: 567% for vitamin B12.

The Anti-Inflammatory Diet – What does it look like?

The Mediterranean Diet (MedD) is often put forth as the best example of an anti-inflammatory diet. It can lower cholesterol,  reduce central obesity and reduces the risk of developing Type 2 diabetes by as much as  40%. The MedD has been shown to reduce inflammatory and oxidative stress biomarkers,

The MedD is characterized by a high intake of fruits, vegetables, cereals, legumes, nuts, and olive oil; a moderate consumption of fish and dairy products; and low amounts of red and processed meat, butter, cream, and sugary drinks.

MedD is recognized for its antioxidant and anti-inflammatory activity attributed to the high content of mono- and poly-unsaturated Omega-3 fatty acids from extra virgin olive oil and fish. The MedD also includes foods rich in polyphenols (see below) and fiber, such as legumes, fruit, vegetables and nuts which restore a healthy intestinal microbiome (see below), leading also to improved insulin sensitivity.

Mediterranean Diet 

• Fruits and vegetables: 7-10 servings per day
• Whole grains: 4-6 servings per day
• Nuts and seeds: 1-2 servings per day
• Olive oil: Used as the primary fat source
• Fish and seafood: 2-3 servings per week
• Poultry and eggs: Moderate consumption
• Red meat: Limited consumption 
• Carbohydrate: <4.5 servings/wk

 

Pro-inflammatory Foods:

Proteins

• Beef, pork, lamb
• Whole Milk
• Cheese
• Poultry Skin

Carbohydrates

• Enriched flour products • Processed foods
• Syrups, sugar, juice, soda

• Enriched flour products
• Processed foods
• Syrups, sugar, juice, soda
• Fried foods 

Fats (high Omega-6) 

• Cream, butter
• Hydrogenated oils, oils (corn, vegetable, cottonseed, sunflower, palm, safflower)

Pro-inflammatory Diet

Foods that contribute to systemic inflammation are common and generally recognized by the public as “unhealthy,” but despite this knowledge people continue to eat these foods, often in enormous quantities! Why? They taste good. They tend to be inexpensive “fast foods” and very accessible. And they are often calorie and fat-dense so they can be energizing and satiating.

A lifetime of habitual eating patterns and a society that constantly encourages the intake of these foods are major barriers to avoiding these foods. Yet, for your health it is highly recommended to do so. The following lists common foods that significantly contribute to systemic inflammation and the accompanied increased risk for developing cardiovascular diseases, elevated cholesterol, diabetes and some forms of cancer.

• An excess of red meat
• Processed high-fat meats like bacon, sausage, hot dogs
• An excess of refined carbohydrate foods like white bread, pasta, rice
• Sweetened beverages like soda, juice drinks, iced tea  
• High sugar desserts
• Saturated fats like full-fat dairy from cream and butter
• Processed foods
• Fast foods
• An excess of alcohol
• Hydrogenated and partially hydrogenated oils like fatty cuts of meat and poultry 

Hydrogenated oils are vegetable oils that have been chemically altered to prevent rancidity and increase shelf life. They are used in the food industry to improve the taste and texture of processed foods. For example, margarine is made from hydrogenated vegetable oils, which gives it a spreadable consistency. Hydrogenated fats are also used in chocolates and sweets to improve their texture.

Hydrogenated oils can contain trans fats, which are considered the worst type of fat for people to consume. Trans fats negatively affect heart health, inflammation, and blood sugar control. To minimize intake of hydrogenated vegetable oils, read food labels carefully.

 

Nutrients that Contribute to an Anti-inflammatory Diet

Phytonutrients – Polyphenols

An Anti-Inflammatory Diet includes a variety of foods and spices with potent anti-inflammatory polyphenols. Polyphenols are a diverse group of bioactive food compounds found primarily in plants, including berries, colorful vegetables, green tea, cocoa, and nuts. Many clinical studies have shown the health benefits of food-derived polyphenols.

The main benefit of phenolic compounds is there ability to increase the activity of antioxidant enzymes and inhibit the production of free radicals. They also inhibit the number and size of fat cells (adipocytes). Polyphenols not only have anti-inflammatory benefits, they also may improve the functioning of the cardiovascular system and normalize the lipid profile (cholesterol) and blood pressure.

There are more than 8,000 types of polyphenols but common polyphenols with anti-inflammatory and antioxidant properties include:

• Flavonoids (flavones, flavonols, flavanols, flavanones, isoflavones, proanthocyanidins, and anthocyanins)  Particularly abundant flavanoids in foods are catechin (tea, fruits), hesperetin (citrus fruits), cyanidin (red fruits and berries), daidzein (soybean), proanthocyanidins (apple, grape, cocoa), and quercetin (onion, tea, apples).
• Phenolic acids include caffeic acid
• Lignans – polyphenols found in flax seed and other cereals.
• Anthocyanins – colorful vegetables
• Sulforaphanes – broccoli, cauliflower
• Epigallocatechin (EGCG) – green tea
• Resveratrol – grapes and wine
• Lycopene – Tomatoes, watermelon, pink grapefruit
• Capsaicinoids – chili peppers

Where are dietary polyphenols found?
Polyphenols are found in fruits, vegetables, herbs, spices, tea, dark chocolate, and red wine. Some examples of foods high in polyphenols include grapes, apples, pears, cherries, berries, red wine, tea, coffee, cereals, dry legumes, and chocolate. 

Common spices with healthy polyphenols:

Spices commonly used for flavor enhancement when cooking may also be excellent sources of healthful polyphenols.

Black Pepper

Black pepper extract is rich in piperine, but additionally it is also very rich in beta-caryophyllene (BCP), a terpene with important antiinflammatory and analgesic properties.

Cinnamon

Cinnamon extract is high in cinnamaldehyde, a potent anti-inflammatory, which may also help reduce blood sugar and cholesterol. It is also rich in other highly potent polyphenol antioxidants. Compared to 26 other spices, the antioxidant activity of cinnamon outranks “superfoods” like garlic and oregano.

Ginger

Ginger extract has powerful components that regulate the production of insulin and may lower blood sugar levels. It also has cholesterol-lowering properties that may help prevent heart-related diseases and strokes. Additionally, ginger is believed to have potent anti-inflammatory and anti-oxidant benefits.

Holy Basil

Holy Basil (Ocimum tenuiflorum) extract (not the same as sweet basil) is an adaptogen, which means it helps the body deal with stress. Based in Ayurvedic medicine, holy basil has antidepressant and anti-anxiety properties, purported to be as “calming as yoga.” It fosters clear thoughts, relaxation, and a sense of well-being. It is also believed to have anti-inflammatory properties that reduced arthritis pain and it may reduce blood sugar.

Nutmeg

Nutmeg extract is rich in anti-inflammatory terpenes, including sabinene, terpineol, and pinene. It also is rich in the active ingredient myristicin which has sedative properties to promote sleep. High doses of nutmeg may be toxic to the liver.

Rosemary

Rosemary extract is a rich source of anti-oxidants and anti-inflammatory compounds and is purported to have analgesic, neuro-protective and antidepressant properties. Additionally, it may improve memory and mental fatigue. 

Turmeric

Turmeric, the yellow-orange spice common if Indian and Asian cuisine, is an abundant source of curcumin which is one of the most powerful anti-inflammatory agents available. Of note, however, the curcumin in turmeric is very poorly absorbed from the gut directly.  While piperine, a polyphenol found in black pepper can improve the bioavailablity of curcumin, when seeking to use curcumin as a supplement it is highly recommended to choose a curcumin supplement with features designed to enhance bioavailablity such as liposomal versions.

 

Anti-inflammatory Diet: The Microbiome

The microbiome is the community of microorganisms that live in a person’s gut: the  stomach and intestines that includes a collection of bacteria, fungi, and viruses. One’s diet has an enormous impact on the microbiome, an importance that has only recently been recognized by the medical community and the scope of the microbiome’s impact on health is growing at a huge rate.

In addition to being an important variable in influencing the inflammatory contribution of one’s diet to general health including pain, the microbiome impacts the immune system and vulnerability to infection as well as mental health, significantly playing a role in depression. This list is growing.

Importance
The microbes in the gut are essential for human health.  They support the immune system, protect against pathogens, and facilitate digestion. The microbiome is a key interface between the body and the environment, and can affect health in many ways.

Factors that affect the microbiome
The microbiome is dynamic and changes in response to environmental factors like diet, exercise and medications.

Chemicals that can harm the microbiome
Environmental toxins like alcohol, tobacco smoke, and pollutants can harm the microbiome. Pesticides and antibiotics can also wipe out good bacteria. Medications like acid blockers, can change the pH inside the body and affect the microbiome. 

Foods that promote a healthy microbiome:

• Fibers – whole grains and beans, can help restore gut health.
• Polyphenols –  fruits and vegetables like blueberries, red peppers, and purple cabbage
• Fermented Foods:
  • Kombucha
  • Yogurt
  • Buttermilk.
  • Kvass
  • Kimchi
  • Sauerkraut
  • Fermented vegetables
  • Brined pickles,
  • Kefir – The composition of kefir varies due to geographical location, source, fermentation matrix

For more information on the microbiome and oxidative stress, See: Antioxidants and Oxidative Stress 

Anti-inflammatory Diet: Fiber

 

Above taken from Harvard’s  The Nutrition Source

 

When to not eat a high-fiber diet

Some conditions may argue against high fiber diets, such as Crohn’s disease and ulcerative colitis or during bouts of diverticulitis. Other conditions of potential concern include post-surgical conditions, gastric paresis and those taking GLP-1 agonists such as Ozempic or Mounjaro which slow gastric emptying.

Guidelines for Moving Toward an Anti-inflammatory Diet

• Emphasize plant proteins
• Read food labels – assess fat and sugar content and aim for no added sugar
• Emphasize water, unsweetened teas 
• Emphasize fresh, whole unprocessed fruits
• Healthy food toppings (seeds, nuts)
• Healthy cooking oils (extra virgin olive oil, avocado oil, flax seed oil)
• Avoid deep frying – emphasize baking, air frier
• Consider adding spices

Food – Good Sources of Plant Proteins

• Beans and legumes
• Broccoli
• Chickpeas
• Edamame
• Lentils
• Nut butter
• Nuts and seeds
• Oats 
• Peas
• Quinoa
• Sorghum
• Soy milk
• Spinach
• Tempeh
• Tofu
• Veggie patties

Food – Good Sources of Anti-inflammatory Fruits

While all fruits tend to be rich in disease-protective nutrients, some have particular antioxidant and anti-inflammatory benefits including fiber. However, fruits are high in sugar (fructose)  may be detrimental to some due to its impact on insulin and blood sugar levels. The best measure of a fruits impact on blood sugar is its “glycemic index.”

Glycemic Index and Glycemic Load

The glycemic index (GI) measures how quickly a food raises blood sugar levels compared to pure sugar (glucose), while the glycemic load (GL) takes into account both the GI and the amount of carbohydrates (carbs) in a serving of food, providing a more accurate picture of how a portion of food will impact blood sugar levels because it also takes into account portion size. For more information about carbohydrates and glycemic index/load, see; Nutrition: Carbohydrates

Glycemic index (GI):

• • A numerical value assigned to a food based on how rapidly it raises blood glucose levels. Pure glucose has the highest GI score of 100.
  • Foods with a low GI raise blood sugar slowly, while high GI foods cause a rapid spike. High GI carbs are useful for acute demands such as during exercise but frequent intake contributes to systemic inflammation, cardiovascular disease and type 2 diabetes risk along with potentially compromising weight management goals.
  • GI ratings of fruits ranging from low (55 or less), medium (56–69) and high (70+).
  • Fresh fruits usually fall into either the low/medium range
  • Canned and processed fruits like dried dates, raisins and pineapple typically have higher GIs due to their concentrated sugars.

Assessing a fruit’s healthfulness is based on 3 variables:

1. Phytonutrient content such as polyphenols and their antioxidant capacities – higher the better
2. Fiber content- higher the better  (Low- <1gm/cup/fruit;  Medium – 1 -4 gms/cup/fruit;  High – >4 gms/cup/fruit;
3. Glycemic Index- lower the better

The effect of spiking blood sugars with ingestion of higher GI foods can be mitigated by not eating them alone, but by eating them with foods like nuts & seeds that can slow the absorption of carbs to help balance out their impact on insulin response.

Avocados (Low GI, high fiber) A rich source of oil, mostly monounsaturated, and a good source of linoleic acid. It also contains high levels of antioxidants including polyphenols, proanthocyanidins, tocopherols, and carotenoids, Studies show avocados helps to control weight, reduces the risk of diabetes and help normalize blood cholesterol levels.

Berries (Low GI, high fiber). Some berries, like strawberries, blackberries, cranberries and blue­berries, are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries also contain polyphenols that provide health benefits. Research has linked increased berry consumption with lower risks of heart disease, Alzheimer’s disease, and diabetes.

Apples (Low GI, medium fiber). Compounds in apples including fiber, vitamin C, pectin, and polyphenols have anti-inflammatory benefits and increase beneficial microbes in the gut. Consumption of apples along with its relative, pears, is associated with a lower risk of death from heart disease.

Stone fruits (Low GI, medium fiber). Stone fruits such as cherries, peaches, apricots, and plums contain fiber, vitamin C, potassium, and a variety of polyphenols that reduce inflammation. Cherries can reduce pain and soreness after exercise and also may reduce risk of gout attacks.

Citrus (Low GI, medium fiber). Oranges, grapefruit, lemons, and limes are very rich in vitamin C. They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory polyphenols such as flavonoids and carotenoids.

Pomegranates (Low GI, high fiber).  Pomegranate seeds contain high levelsof vitamins C and K, potassium, fiber, and potent polyphenols such as anthocyanin and resveratrol.

Grapes (Medium GI, low fiber).  Grapes are rich I fiber, vitamins C and K, and powerful polyphenols but how have a higher glycemic index than many other fruits. 

 

LIST OF FRUITS AND THEIR GLYCEMIC INDEX & LOADS

LIST OF FRUITS AND THEIR FIBER CONTENT

 

Food – Fats

It’s important to learn a bit about fats because of the different health implications associated with the types and amounts of them in one’s diet.

Fats are important for energy, they help with nutrient absorption, energy storage, and controlling inflammation. Fatty acids are the building blocks of fats. Fats can then be categorized as saturated, polyunsaturated, mono-unsaturated and Trans fats.

Fatty Acids 

Essential fatty acids are fatty acids that the body can’t produce on its own yet they are vital to many bodily functions. acids: There are two categories of essential fatty acids Omega-3 and Omega-6.

 

Omega-3 and Omega-6 Fatty Acids

Omega-3 and omega-6 fatty acids are necessary because they make compounds called eicosanoids, which are important hormones that control the immune system, nervous system, and other hormones. However, the eicosanoids from omega-3 and omega-6 fatty acids act differently and can produce opposing effects.  As such, a proper dietary balance of them is important.

Some researchers propose that the relative intakes of omega-6s and omega-3s—the omega-6/omega-3 ratio—may have important implications for the pathogenesis of many chronic diseases, such as cardiovascular disease (CVD) and cancer, but the optimal ratio—if any—has not been definitively defined. Some have recommended that one should consume one omega-3 for every two omega-6s (a 1:2 ratio), but most people get about 16 times as many omega-6s than omega-3s.

Others researchers have concluded that such ratios are too non-specic and are insensitive to individual fatty acid levels. Most agree that raising EPA and DHA blood levels is far more important than lowering linoleic acid or arachidonic acid levels.

Omega -3 fatty acids are important for:

• • • Heart health – Reduce risk for cardiovascular disease.
    • Skin health – Maintain the integrity of skin cell membranes and cell hydration.
    • Brain health – Improve cognitive function.
    • Reducing inflammation
    • Easing Joint and muscle pain
    • Bone health
    • Maintaining the reproductive system
    • Regulating metabolism. 

 

Omega-3

High consumption of omega-3 fatty acids has been associated with improved cardiovascular health, decreased anxiety and depression, as well as reduced rates of cancer, Alzheimer’s Disease, type 1 Diabetes, multiple sclerosis, and total mortality.

There are three important types of omega-3 fatty acids which are essential for your body: 

• • Alpha-linolenic acid (ALA)
  • Eicosapentaenoic acid (EPA)
  • Docosa-hexaenoic acid (DHA)

 

Food sources of omega-3 fatty acids

ALA is present in plant oils whereas DHA and EPA are present in fish oils and krill oil (small, shrimp-like crustaceans).  DHA and EPA are actually originally synthesized by microalgae that are ingested by fish and subsequently accumulate in fish tissues.

When one compares vegan omega-3 vs fish omega-3, vegan omegas contains only ALA and provide benefits (anti-inflammatory and reduces the risk of heart diseases), they are quite limited compared with fish omega-3s. Fish omega-3s contains EPA and DHA, providing way more benefits than ALA, such as vision support, enhanced recovery, lower inflammation, proper fetal development, anticoagulation, better heart health, growth, and development.

Importantly, DHA and EPA can be used directly by the body, whereas ALA must be converted by the liver into EPA and then to DHA. This conversion is very limited, with rates of less than 15%. Therefore, consuming EPA and DHA directly from fish or krill oils and/or dietary supplements is the only practical way to increase levels of these fatty acids in the body.

This table provides the amounts of omega-3 fatty acids in grams per serving:

See: Food Sources of Omega 3 Fatty Acids

 

Plant-based food sources of ALA

Plant-based foods that contain large quantities of ALA include chia seeds, flaxseed (linseed), hemp seeds, soybean, and canola oils and walnuts but they have little to no EPA and DHA. Because ALA allows only limited conversion to EPA and DHA, plant sources of omega-3s are insufficient to provide recommended amounts of these omega-3s.

ALA is a precursor to important anti-inflammatory compounds produced by the body that help modulate inflammatory responses and reduce inflammation in joints and tissues, so it is important to include ALA-rich foods in one’s diet. ALA contributes to lower blood triglyceride levels, and reduces the risk of heart disease.

 

Seafood and fish sources of EPA and DHA

The omega-3 (EPA and DHA) content of fish varies widely. Cold-water fatty fish, such as salmon, mackerel, tuna, trout, herring, anchovies, sardines and oysters, contain the highest amounts of omega-3s, whereas fish with a lower fat content—such as bass, tilapia, and cod—as well as shellfish, contain lower levels (less than half that of oil fish.

The omega-3 content of fish also depends on the composition of the food that the fish consumes. Farmed fish such as salmon usually have higher levels of EPA and DHA than wild-caught fish, but it depends on the food they are fed.

See: Omega-3 Fatty Acid Content of Fish and Seafood

 

Tuna vs Salmon

Tuna and salmon are both highly nutritious sources of fish. The nutrition information for 3 ounces (85g) of yellowfin tuna and 3 ounces (85g) of wild Atlantic Salmon is provided here. Note, however, that not all tuna is the same:

The amount of omega-3s in raw tuna varies by type, but it’s generally a good source of these fatty acids:  

• • Bluefin tuna: 1.14 mg of omega-3s per 100g of raw tuna
  • Skipjack tuna: 0.185 mg of omega-3s per 100g of raw tuna
  • Albacore tuna: 1500 mg of EPA and DHA omega-3s per 5 oz serving (142 grams) 

 

Tuna and salmon are both fatty fish so they have plenty of similarities. Both are high in omega-3 fatty acids (though wild and farmed salmon both outrank tuna, with over 1,500 mg of these fats per serving versus tuna’s 1,000 to 1,500 mg). Neither salmon nor tuna contains any carbohydrates, which means they have no fiber or sugar. Their sodium content is also nearly identical at a low 37 mg per serving for salmon and 38 gm for tuna and both provide plenty of protein.

Despite their similarities, these fish differ in significant ways. Ounce for ounce, salmon contains about one-third more calories than tuna because it has more fat content,  at 5 gm per serving versus 1 gm per serving in tuna (but remember, dietary fat can be beneficial. Fat helps to promote feeling full and they help with absorption of fat-soluble vitamins. 

Salmon has more vitamin D and vitamin B12 than tuna, while tuna has more niacin (the high amounts of niacin in tuna can lower cholesterol) and selenium than salmon. Tuna is among the highest dietary sources of the important mineral, selenium. Selenium is a trace mineral that provides a number of health benefits.  It is an antioxidant which protects against DNA damage by free radicals and it plays a role in cancer prevention. Selenium also plays an essential role in thyroid health.

 

Other food sources of omega-3s

Beef is very low in omega-3s, but beef from grass-fed cows contains somewhat higher levels of omega-3s, mainly as ALA, than that from grain-fed cows.

Some foods, such as certain brands of eggs, yogurt, juices, milk, and soy beverages, are fortified with DHA and other omega-3s. Since 2002, manufacturers have added DHA and arachidonic acid (the two most prevalent PUFAs in the brain) to most infant formulas.

 

Omegas-3 Dietary Needs

Assessing an Individual’s Dietary Status Regarding Omega-3 Intake

In order to determine the status of an individual’s intake of omega-3s, specifically EPA and DHA, one can measure their omega-3 index (O3i) (defined as the ratio of EPA and DHA to total fatty acids measured in erythrocyte (red blood cell) membranes), which is indicative of overall omega-3 status. The O3i was first validated as a risk factor for cardiovascular disease in 2004 and remains a generally accepted measure for determining omega-3 status.

O3i has been shown to reflect tissue omega-3 distribution and is more representative of long-term omega-3 dietary intake than other assessment methods. It can be measured via a quick and non-invasive blood test.

Individuals with O3i >8% have a lower risk of cardiovascular disease vs. those with <4%. Further evidence supports health benefits for maintaining O3i >8%.

 

Population Analysis

A 2023 scoping review article concluded that the majority of the population does not consume adequate omega-3 fatty acids, leading to global deficiencies and subsequent increased risk of cardiovascular disease among other chronic ailments. The majority of the world population has O3i levels well below the recommended target of ≥8% with most mean baseline O3i ranging from 3 to 6%, suggesting that most individuals would benefit from improved omega intake.

Population studies suggest that even those who consume fish regularly have a low O3i. The Food and Drug Administration (FDA) has established a Daily Value (DV) of 65 gm for total fat intake but not for omega-3s. Dietary Guidelines for Americans (DGA) and the American Heart Association recommend consuming two servings of fish per week (3.5–4-oz per serving), to reach an intake of 250 mg/day of EPA and DHA.

However, the majority of the American population consumes approximately half of the recommended 7–8 oz. fish per week. NHANES data have estimated the mean fish intake among adults to be 4 oz. per week and only 1 oz. per week if limiting intake to fish high in omega-3. This amount of fish intake translates to dietary omega-3 to be far short of the recommended 250 mg/day, with an estimated mean consumption of 63 mg/day DHA (72 mg/day when including supplements) and 23 mg/day EPA (41 mg/day when including supplements).

Although the ideal amount of omega-3 fatty acids for one’s diet is not firmly established, evidence from research suggests that the total intakes of EPA + DHA ranging from 0.5 to 1.8 gm per day (either as fatty fish or supplements) significantly reduce the number of deaths from heart disease.

See also: The USDA’s FoodData Central (https://fdc.nal.usda.gov/) website provides the nutrient content of many foods and provides a comprehensive list of foods containing ALA arranged by nutrient content and by food name, foods containing DHA arranged by nutrient content and by food name, and foods containing EPA arranged by nutrient content and by food name.

Improving an Individual’s Omega-3 Intake

Since few individuals meet the recommended amount of fish intake or meet the target O3i of 8%, improving O3i by recommending an increase intake of fish alone is neither realistic nor sustainable. Only two means of achieving healthier omega-3 intake are available: fortifying foods with omega-3s and/or encouraging dietary supplements of omega-3s.

 

Foods Fortified with Omega-3s

Some food is available that is fortified with omega-3s and research shows that fortified foods may significantly improve O3i by 1–2% with lower doses than dietary supplements. Nevertheless,  it is unlikely that fortified foods will provide enough EPA and DHA to raise O3i to >8%, so it is recommended that one still obtain the bulk of their omega-3s by ingesting natural foods and/or supplements rich in  omega-3s.

Foods currently fortified with omega-3s include: 

 

Dietary Supplements of Omega-3

Despite the definitive need, surveys indicate that only 7.8% of U.S. adults and 1.1% of U.S. children use supplements containing fish oil, omega-3s, and/or DHA or EPA. Generally, it may require up to 12 weeks or more of taking omega-3 supplements to be effective in raising O3i to recommended levels of >8%. Dietary supplements vary in chemical composition but the most common are triglycerides (TAG) or ethyl esters (EE). Supplements composed of TAG are more bioavailable and thus more effective than other formulas so lower doses can be employed.

Recent research suggests that DHA is more effective at raising O3i than EPA, compared to studies which supplemented equal or greater amounts of EPA vs DHA. This is because DHA is more efficiently incorporated into erythrocyte membranes. EPA and DHA both improve the O3i to a greater extent than ALA and other omega 3s such as SDA (from soybeans), which both show minimal effect on O3i.

 

Recommended omega-3 supplement doses to raise O3i to recommended levels of >8%:

(1). Those individuals with unknown O3i levels but poor dietary intake of fish: Consume at least 2,250 mg/day of EPA and DHA (as TAGs) or 2,250–3,250 mg/day (EE’s) for at least 12 weeks to reach 8%.

(2). Those individuals with unknown O3i levels but dietary intake of fish low to moderate: Consume at least 1,000–1,500 mg/day EPA and DHA (as TAGs) for at least 12 weeks to improve levels. Those with baseline O3i <4% will likely need longer time periods of supplementation and/or higher doses.

(3). Those individuals with an O3i of 2–4%: Consume 1,500–2,250 mg/day of EPA and DHA (as TAG’s) or 2,250–3,250 mg/day (EE’s) to reach 8%.

(4). Those individuals with an O3i of 4 to 6%: Consume 1,000–1,500 mg/day of EPA and DHA (as TAG’s) or 1,500–2,250 mg/day (as EE’s).

 

• Ultimately, one’s choice of fish consumption, fortified foods, or dietary supplements will depend on their baseline O3i, their food tolerance, and availability.
• The research supporting the recommendations above was directed towards improving O3i rather than maintaining healthy levels, so the appropriate dose for maintenance is an area for future research.

Omega-3 Dietary Supplements

Because the only practical way to obtain recommended amounts of EPA and DHA in one’s diet is by eating fish,  dietary supplements provide the only alternative source for those who do not eat enough fish. There are many different dietary supplement formulations of Omega-3s available. Formulations of omega-3 dietary supplements vary widely, so it is important to check product labels to determine the types and amounts of omega-3s in them. Omega-3 dietary supplements can be fish oil-based or vegan.

Some formulations, include fish oil, krill oil, or cod liver oil and some are vegetarian products that contain algal oil. Some formulations also include other compounds in addition to omega-3s including vitamin A and vitamin D (cod liver oil), curcumin, and black seed oil (Bio-Avail Omega+) and others.

Omega-3 dietary supplements vary in omega-3s chemical composition; a recent review identified the most common are triglycerides (TAG) or ethyl esters (EE).  Supplements composed of TAG are more bioavailable and thus more effective than other formulas so lower doses can be employed.

The lowest supplement intervention dose was formulated to supply only 100 mg/day EPA plus DHA, while the highest was formulated to supply 4,400 mg/day EPA plus DHA.

 

Krill Oil

Krill oil contains omega-3s primarily as phospholipids. Some studies suggest that these phospholipids have somewhat higher bioavailability than the omega-3s in fish oil, whereas other studies do not.

 

Plant-based Omega-3 Supplements

Plant-based sources of omega-3s are made from algal oil (derived from algae). Algal oil is a good direct source of DHA and in some cases, EPA. It provides the same benefits as fish oil but is a better choice for those choosing to follow a plant-based diet or for those who can’t tolerate the taste or after-effects of fish oil. Plant-based sources of omega-3s usually provide doses around 100–300 mg of DHA and some contain EPA as well. These supplements typically contain omega-3s in the triglyceride form (TAG) . According to a small study, the bioavailability of DHA from algal oil is equivalent to that from cooked salmon.

While certain types of seaweed and algae contain small amounts of omega-3s, the amounts may vary and not all types are good sources. So, if opting for vegetarian Omega 3 supplements, check for the amounts and sources.

Adverse Effects of Omega-3 Fatty Acid Supplements

Studies with omega-3 fatty acid supplements have reported no serious adverse reactions. The more common adverse effects of fish oil supplements, particularly in higher dosages, include nausea, fishy belching, and loose stools. Although seafood contains varying amounts of mercury, omega-3 supplements generally have not been found to contain mercury because it is removed during processing and purification. That being said, one should check the label before purchasing.

The Dietary Supplement Label Database (http://www.dsld.nlm.nih.gov/dsld/) from the National Institutes of Health contains label information from many dietary supplements on the market that contain omega-3s.

 

Omega-6

Omega-6 fatty acids: Linolenic acid

Types of Fat: Saturated, Polyunsaturated, Monounsaturated and Trans

The Nutrition Facts label on each bottle of oil lists the content of three different types of fat: saturated, polyunsaturated, and monounsaturated. Some of each kind are needed, but because of the links between saturated fats and heart disease and stroke, the American Heart Association recommends that most saturated fat in the diet be replaced with mono- and polyunsaturated fat.

Saturated Fat

Saturated fat can come from meat, lard, and dairy, as well as some plant sources like coconut and palm. The fat is solid at room temperature. Recent research is showing a role for saturated fat in a healthy lifestyle, but it should still be used sparingly because of its link to poor health. I recommend avoiding animal-based saturated fats completely.

Polyunsaturated Fat

Polyunsaturated fat tends to be higher in omega-6 fatty acids, which is linked to inflammation in the body. Healthier polyunsaturated oil choices contain more omega-3s and less omega-6s. Polyunsaturated oil is less stable than monounsaturated or saturated fat. Polyunsaturated fat can degrade in the body, leading to oxidation and cell damage. These types of fat are not typically used for cooking — especially not at higher temperatures.

Mono-unsaturated Fat

Oil that’s high in monounsaturated fatty acids is a staple of the Mediterranean diet, which has been shown to extend length and quality of life. They tend to be higher in omega-3s than other types of oil and usually solidify when refrigerated.

Trans fats

Trans fats are unsaturated fatty acids found in both natural and industrial sources. They can be harmful to your health and increase the risk of heart disease and death. Trans fats can be found in many foods, including baked goods, fried foods, frozen pizza, microwave popcorn, and margarine. Eggs are low in both saturated and trans fats and commercial peanut butters do not contain trans fats.
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• • Trans fats in fried foods
    Even though restaurants and bakeries have reduced or eliminated the use of trans fats, trans fats can still develop during the frying process. 
  • FDA regulations
    In 2015, the FDA banned the use of partially hydrogenated oils (PHOs) in the United States. PHOs are oils that are turned into solid fats, like shortening or margarine. The FDA also requires that trans fats be listed on Nutrition Facts labels.
  • World Health Organization (WHO) goals
    The WHO has set a goal to eliminate industrially produced trans fats by the end of 2023. As of the end of 2021, 40 countries had implemented policies to eliminate industrial trans fats.

Cooking Oils

The choice of what oil to cook with is important relative to health considerations, as some oils are definitively more healthy than others. The Nutrition Facts label on each bottle of oil lists the content of three different types of fat: saturated, polyunsaturated, and monounsaturated. Some of each kind are needed in the diet, but because of the links between saturated fats and trans fats with heart disease and stroke, the American Heart Association recommends that most saturated fat in the diet be replaced with mono- and polyunsaturated fat and that trans fats be eliminated.

Most cooking oils contains about 120 calories and 14 grams of fat per tablespoon..

Choosing a Cooking Oil

When choosing a cooking oil from a health perspective, the most important consideration in choosing a cooking oil is the content of its fats. As noted above,  monounsaturated and polyunsaturated fats are emphasized.

One should also be aware of an oil’s smoke point, which is the temperature at which an oil begins to smoke and burn. Smoke points of oils typically range from 225 to 510 degrees Fahrenheit. When oil is overheated, its taste and nutritional value may be altered. When it starts to burn and smoke, it releases toxic  free radicals into the food and toxic compounds into the air in the kitchen.

Always look for organic, GM O-free oils and avoid dangerous, “partially hydrogenated” (trans) fats. Many conventional cooking oils are extracted from plants with industrial chemicals such as hexane. Cold-pressed oil, extracted mechanically from the plant or seed using pressure, is typically healthier. Some oils are refined so they can better withstand heat, but refinement reduces nutritional value.

 

The Healthiest Cooking Oils

Most cooking oils contain all three types of fat, or at least two, but sometimes people classify them by the type they contain the most of. Here are some of the top oils  recommended for your pantry.

 

Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) comes from olives with a rich, distinctive flavor and contains mostly monounsaturated fat. “Extra virgin” means it’s an unrefined oil in a natural state, not treated with chemicals or heated. EVOO and a relatively low smoke point of 375 degrees Fahrenheit so, while one can cook with EVOO on the stovetop, other oils may be a better choice for frying or high-heat cooking. Extra virgin olive oil contains the highest amount of health-protecting monounsaturated fatty acids of any oil, along with vitamins A, D, E, K, and beta-carotene and is rich in polyphenolst.

Refined olive oil is lower quality and loses some of its antioxidants and other nutrients in processing, so stick withEVOO.

Best Uses: EVOO is great for sautéing garlic and other veggies at low heat, and it makes a delicious oil and vinegar dressing for salads. You can also use it in recipes such as pesto and ratatouille.

 

Avocado Oil

Avocado oil is a monounsaturated fat extracted from the fruit of the avocado tree. It has a mild, buttery taste and a smoke point of 520 degrees Fahrenheit. One study showed that avocado oil helped reduce LDL (bad) cholesterol and triglyceride levels while increasing HDL (good) cholesterol in people with high cholesterol.

Best Uses: Because of its very high smoke point, it is good for highest-heat cooking and frying but can also be used cold in dips or recipes. The low-carbohydrate FODMAP diet, which helps reduce symptoms of irritable bowel syndrome (IBS), makes extensive use of avocado oil.

 

Grape Seed Oil

Organic grape seed oil is a healthy cooking oil, high in vitamin E and antioxidants and is known to deter harmful organisms. Cold-pressed or expeller-pressed is the best choices because other options involve chemical processing which introduces harmful polyaromatic hydrocarbons into the oil. Don’t confuse it with rapeseed, a similarly named oil that comes from another plant entirely, but is not a healthy option.

Best Uses: Grape seed oil has a smoke point of 390 to 420 degrees, so one can use it for sauteeing and other high-heat cooking, but it also works well in a homemade salad dressing recipe.

 

Flaxseed Oil

Flaxseed oil comes from the seeds of the flax plant. It is a neutral-tasting oil with a very low smoke point of only 225 degrees Fahrenheit, which means one should not use it for high-temperature cooking. Flaxseed oil has the highest alpha-linolenic acid (ALA) omega-3 content of all oils, plus some fiber. Studies have shown the omega-3s in flaxseed oil are associated with nearly a 10 percent lower risk of fatal heart attacks.

Best Uses: Use at room temperature in recipes for dips and dressings. Add a teaspoon to a fruit smoothie to boost your nutrition without changing its flavor. Many people take flaxseed oil as a supplement.

 

Sesame Oil

Made from sesame seeds, this oil has equal amounts of polyunsaturated and monounsaturated fats. Its nutty, fragrant flavor best complements South Asian, Middle Eastern, and African cuisine. It has a smoke point of 350 (unrefined) or 450 (refined) degrees Fahrenheit. Sesame oil has an extremely high antioxidant capacity, making it good at fighting free radicals. Although it has anti-inflammatory properties, it’s also higher omega-6 content than some other oils, so use it in moderation.

Best Uses: With its distinctive taste, a little sesame oil goes a long way. It can be a good oil for high heat cooking for people who are allergic to peanuts.

 

Walnut Oil

Pressed from walnuts, this oil has a rich, nutty taste. Its smoke point is 320 degrees Fahrenheit. It’s high in the essential fatty acid ALA and contains an antioxidant called ellagic acid, which research suggests may be an important nutrient in the fight against cancer.  Walnut oil is a good source of  other important nutrients including B vitamins, vitamin E, selenium, iron, and calcium.

Best Uses: Walnut oil’s flavor and texture make it good for low heat uses such as baking, marinades, dressings, or atop whole-grain pasta.

 

Coconut Oil  – Encouraged or Avoided?

An integral part of tropical cuisine, coconut oil is extracted from coconut flesh. One can buy unrefined extra virgin coconut oil or refined coconut oil for a more neutral flavor. Its smoke point is 350 (unrefined) and 450 (refined) degrees Fahrenheit. Unlike olive oil, the terms “virgin” and “extra virgin” are not regulated and should be considered interchangeable.

Coconut oil is 92 percent saturated fat, The predominant type is lauric acid (47%), with myristic and palmitic acids present in smaller amounts, which have been shown to raise harmful LDL levels. Coconut oil raises “bad” LDL cholesterol more than unsaturated oils but less than butter.

Researchers have concluded that because of coconut oil’s effects on raising blood cholesterol including harmful LDL and in some cases triglycerides, and because its cholesterol-raising effects were comparable to other saturated fats, coconut oil should not be viewed as a heart-healthy food and should be limited in the diet. (Source)

Coconut  MCT Oil vs Coconut Oil

Many of the health claims for coconut oil refer to research that used a special formulation of coconut oil made of 100% medium-chain triglycerides (MCTs), not the commercial coconut oil most available on supermarket shelves. MCTs have a shorter chemical structure than other fats, and so are quickly absorbed and used by the body. After digestion, MCTs travel to the liver where they are immediately used for energy. The theory is that this quickly absorbed form promotes satiety and prevents fat storage.

Coconut oil however contains mostly lauric acid, which is not an MCT. Lauric acid is absorbed more slowly and metabolized like other long-chain fatty acids. So the health benefits reported from a specially constructed MCT coconut oil that contains medium-chain triglycerides other than lauric acid cannot be applied directly to commercial coconut oils.

Best Uses: Coconut oil is extremely versatile. When making Thai or Indian food, use the unrefined oil which retains the coconut flavor more than refined coconut oil. One can use coconut oil for frying, sautéing, baking, to grease pans or add it to coffee.

 

When to Limit or Avoid a Cooking Oil

The arguments against using specific cooking oils are based largely on their fat profiles (monounsaturated fats preferred over saturated fats and to some degree polyunsaturated fats and mostly to avoid trans fats). Additional arguments against some oils are the presence of genetically modified (GM) compounds and the potential for an oil to be contaminated with toxic solvents such as hexane.

Genetically Modified (GM) Foods

Genetic modification alters the genetic machinery of living organisms including animals, plants and microorganisms. Combining genes from different organisms is known as recombinant DNA technology and the resulting organism is said to be ‘Genetically Modified (GM)’, ‘genetically engineered’ or ‘transgenic’.

There a variety of motivations for genetic modification including enhancing resistance to viruses, pests and inclement weather environments as well as improving the taste or nutritional values of a food. The principal transgenic crops grown commercially are herbicide and insecticide resistant soybeans, corn, cotton and canola. GM foods are often reported to be higher in nutrients and contain more minerals and vitamins than those found in traditional foods and they often taste better. GM foods can have increased shelf lives with less concerns for spoiling quickly. Some transgenic foods now available in the market include cotton, soybean, canola, potatoes, eggplant, strawberries, corn, tomatoes, lettuce, cantaloupe, and carrots.

The technology of gene manipulation raises questions as to the risks of “tampering with Mother Nature.” The biggest threat of GM foods is that they can have harmful effects on health and on the environment. Since not much is known about their long term effects, many people prefer to simply avoid GM foods.

Health risks associated with GM foods are concerned with toxins, allergens, or genetic hazards. With regards to genetic hazards, it is not the transferred gene itself that necessarily poses a health risk, it is the expression of the gene and the affects of the gene product. Fore example, new proteins can be synthesized that may produce unpredictable allergenic effects.

Early research suggested that GM foods could have toxic effects on the liver, pancreas, kidneys or reproductive organs and that they may alter hematological, biochemical, and immunologic parameters. However, many years of research with animals and clinical trials are  still required for this assessment. For now, the decision to ingest GM foods remains controversial and left to the individual.

 

Cooking Oils to Limit or Avoid

Based on potential health risks, including the presence of GM foods, the following oils should be avoided or limited in their use:

Soybean Oil

Soybean oil is is too high in omega- 6 fatty acids, which increases the risk of obesity, inflammation, cardiovascular disease, cancer, and autoimmune diseases. Unless organic, it also comes from GM soybeans and is extracted with the neurotoxin hexane, a toxic chemical solvent that may end up in the final product. GMO soybean oil is commonly found in packaged foods, so read product labels.

Corn Oil

More than 50% of corn oil is polyunsaturated fat, and it also contains a high proportion of omega-6 fatty acids. Most corn oil is extracted with hexane, a toxic chemical solvent that may end up in the final product and most corn oil comes from genetically modified corn.

Canola Oil

Although it is polyunsaturated, most canola oil is genetically modified. Canola is heavily also processed and extracted with hexane, which may contaminate the cooking oil. High heat is used during canola oil processing, which turns polyunsaturated fats rancid — or into dangerous trans fats. One study found that 0.5 to 4 percent of the oil in soybean and canola oil being sold had turned to trans fats.

Palm Oil

Palm oil may have more grams of fat per serving than other oils (22 grams vs. 14 grams), and it also consists almost entirely of saturated fat. Like soybean oil, palm oil is found extensively in packaged foods.

Cottonseed Oil

Made from seeds of the cotton plant, which aren’t edible, this polyunsaturated oil can contain residue of chemical fertilizers and pesticides used to grow the cotton. More than half of the fatty acids it contains are omega-6, and it’s higher in saturated fat than most polyunsaturated oils.

Peanut Oil

Peanuts often contain aflatoxins, substances responsible for severe allergic reactions in some people. The oil contains high levels of omega-6 fatty acids, which cause inflammation in the body. Peanut oil is also prone to oxidation, which means the fat goes bad on the shelf — often without you realizing it. Peanut oil also has been linked to high rates of atherosclerosis (hardening of the arteries), possibly due to its high levels of lectins.

“Vegetable Oil”

Products are sometimes simply labeled as “vegetable oil,” and generally contain a mixture of different oils, usually soybean, canola, corn, cottonseed, and other oils that are high in omega-6 fatty acids. While it may be cheaper, avoid anything labeled as vegetable oil because it is, inevitably, processed with toxic solvents like hexane and is not the healthiest choice.

 

Points to Remember

The best cooking oils are fresh, organic, and cold-pressed. They’re rich in omega-3 fatty acids and stand up to the level of heat you plan to use. Olive and avocado oil are mostly monounsaturated fat and the most excellent choices. Sesame and walnut oil are also excellent choices for cooking. Flaxseed oil, which is high in omega-3 fatty acids, is a good option for low-temperature uses, like salad dressing. Coconut oil contains mostly saturated fat so its use should be limited, but coconut MCT oil, if available, may offer unique advantages.

Steer clear of hydrogenated oils (usually found in margarine and packaged foods) because they contain dangerous trans fats.  Avoid soybean, corn, palm kernel, cottonseed, canola, and grapeseed oil as they  are extracted with harsh chemical solvents (hexane). Additionally, they likely contain GM compounds.

 

Purchasing Supplements

To purchase supplements reviewed on this web site or discussed with Dr. Ehlenberger, a discount can be applied to usual commercial pricing by purchasing from Accurate Clinic’s online Supplement Store after acquiring the discount code from Accurate Clinic. Please note that Dr. Ehlenberger does not receive any financial rewards from sales through this store, it has been set up as a means to allow purchase of quality supplements more accessible and more affordable for his patients.

Accurate Clinic’s Supplement Store or, call Toll-Free: 877-846-7122 (Option 1)

 

Resources:

Online Resources for Nutritional Information

MyFoodData.com

MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. All data is sourced from the USDA Food Data Central.This site includes many tools related to nutrition including one that allows you to look up any food for a nutritional analysis, including commercial products,

 The Nutrition Source

www.Nutrition.gov
Nutrition.gov provides easy access to vetted food and nutrition information from across the federal government. It serves as a gateway to reliable information on nutrition, healthy eating, physical activity, and food safety for consumers. Since dietary needs change throughout the lifespan, specialized nutrition information is provided about infants, children, teens, adult women and men, and seniors. Users can find practical information on healthy eating, dietary supplements, fitness and how to keep food safe. The site is kept fresh with the latest news and features links to interesting sites.

 

 National Association to Advance Fat Acceptance
Founded in 1969, the National Association to Advance Fat Acceptance (NAAFA) is a non-profit, all volunteer, civil rights organization dedicated to protecting the rights and improving the quality of life for fat people. NAAFA works to eliminate discrimination based on body size and provide fat people with the tools for self-empowerment through advocacy, public education, and support.

 

Journals & Newsletters

 

Books

“Dopamine for Dinner”

by Joan Borsten, 2014
Available online at Amazon.com: Kindle subscriber: free;  Kindle book: $9.95  Paperback: $149.00

 

“Dopamine for Dinner,” is the first Malibu Beach Recovery Diet Cookbook, based on their famous low-glycemic diet. The recipes developed by four accomplished chefs are both pleasant eating as well as healthy. Based on the use of low glycemic index foods, the recipes emphasize nutritious eating in a manner that promotes maintaining high brain levels of dopamine and serotonin as a means of supporting healthy brain chemistry.

 

Educational Resources:

Genetically Modified Food

• Genetically Engineered Crops- Experiences and Prospects – 2016
• Genetically modified foods- safety, risks and public concerns—a review – 2012

 

Misc.

1. Simopoulos AP. The importance of the ratio of omega 6/omega 3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-379.
2. LeGendre O, et al. (-)-Oleocanthal rapidly and selectively induces cancer cell death via lysosomal membrane permeabilization. Mol Cell Oncol. 2015 Jan; 2(4):e1006077.
3. Carvajal-Zarrabal O, et al. Effect of dietary intake of avocado oil and olive oil on biochemical markers of liver function in sucrose-fed rats. Biomed Res Int. 2014;2014:595479.
4. Unlu NZ, et al. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005 Mar;135(3):431-436.
5. Irandoost P, et al. Does grape seed oil improve inflammation and insulin resistance in overweight or obese women?. Int J Food Sci Nutr. 2013 Sep;64(6):706-710
6. Del Gobbo LC, et al. ω-3 ω-3 polyunsaturated fatty acid biomarkers and coronary heart disease pooling project of 19 cohort studies. JAMA Intern Med. 2016 Aug; 176(8):1155-66.
7. Carvalho M, et al. Human cancer cell antiproliferative and antioxidant activities of Juglans regia L. Food ChemToxicol. 2010 Jan; 48(1):441-447.
8. Deol P, et al. Soybean oil is more obesogenic and diabetogenic than coconut oil and fructose in mouse: Potential role for the liver. PLOS One. 2015 June.
9. O’Keefe S, et al. Levels of trans geometrical isomers of essential fatty acids in some unhydrogenated U. S. vegetable oils. J Food Lipid. 1(3):165-176.
10. Kritchevsky D, et al. Lectin may contribute to the atherogenicity of peanut oil. Lipids. 1998 Aug;33(8):821-3.

Emphasis on Education

 

Accurate Clinic promotes patient education as the foundation of it’s medical care. In Dr. Ehlenberger’s integrative approach to patient care, including conventional and complementary and alternative medical (CAM) treatments, he may encourage or provide advice about the use of supplements. However, the specifics of choice of supplement, dosing and duration of treatment should be individualized through discussion with Dr. Ehlenberger. The following information and reference articles are presented to provide the reader with some of the latest research to facilitate evidence-based, informed decisions regarding the use of conventional as well as CAM treatments.

 

For medical-legal reasons, access to these links is limited to patients enrolled in an Accurate Clinic medical program.

 

Should you wish more information regarding any of the subjects listed – or not listed –  here, please contact Dr. Ehlenberger. He has literally thousands of published articles to share on hundreds of topics associated with pain management, weight loss, nutrition, addiction recovery and emergency medicine. It would take years for you to read them, as it did him.

 

For more information, please contact Accurate Clinic.

 

Supplements recommended by Dr. Ehlenberger may be purchased commercially online

Please read about our statement regarding the sale of products recommended by Dr. Ehlenberger.

 

 

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