Consumer interest in omega-3 is not as high this year as it was in the 2005-2007 time frame. Perhaps it’s because we’ve been inundated by so many omega-3 messages on the news, web, and supermarket that most of us have simply come to accept the easy to remember association:  “omega-3 = good”.  In the same time period we also learned that “trans-fat = evil”.

It’s a bit like Star Wars , what with the dark and light side of the force. The “force” here is fatty acids, or what dietary fats (animal fat and vegetable oils) are composed of.

While the trans-fat message is quite simple at the practical level – just avoid products containing it – with omega 3 things are a bit more complicated. And when something is not as simple as good/bad, you can be sure there’s lots of money to be made off of the public’s ignorance. Enter the thousands of processed products now marked with “omega-3″ in large font type on the front of the package.

The analogy to Star Wars ends here because not all omega-3’s are created equal. Which means you may be buying a product fortified with omega-3 that has almost no health benefits for you. Yet you will likely be paying more than you would have for the standard, un-enriched version. In order to better understand what’s going on, here’s a quick primer on omega-3, in 10 bullet points. Read more…

If you are looking for an easy way to boost your omega-3 consumption, start using flax seeds on a daily basis. Just 2 tablespoons of ground flaxseed contain more than 100% of the daily value for omega-3 fatty acids and 20% of the daily value of fiber. In addition, phytochemicals called lignans in flaxseeds may reduce “bad” LDL cholesterol and lower the risk for heart disease.

Flax seeds are probably one of the most nutrient dense foods available. The flax plant originated in the “fertile crescent” (Iraq) and  is grown both for seeds and fibers. Various parts of the plant have been used to make fabric, dye, paper, medicines, fishing nets and soap. The tiny brown seeds can be consumed whole or ground. Canada and China produce  two thirds of the world’s supply of flax, with the US just 8%.

Ground flaxseeds  provide better nutrition than whole seeds. Whole seeds have thick shells and can travel through our entire digestive system intact. Flaxseed oil is also healthy, but does not contain fiber.

What to do at the supermarket:

Buy ground flaxseeds in bulk at the supermarket or health store. Keep them refrigerated because they can go rancid at room temperature within a week or two. Ground flaxseeds can be sprinkled onto salads, yogurts, shakes and other dishes, creating a bit of a nutty taste, and barely changing the texture or mouthfeel.

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