Probiotics, omega-3 fatty acids
Probiotics
What is it? The World Health Organization defines probiotics as “live microorganisms, which, when administered in adequate amounts, confer a health benefit.”
Where is it found? Probiotic yogurt, milk and soy beverages, and fruit juices can be found in most grocery stores.
The claim: Bacteria come in groups, species and strains. To have probiotic effects a product has to have the right strain for a particular health benefit as well as the right amount of live active bacteria (at least a billion per serving). Though some probiotic products claim this amount, tests have shown that the number of live bacteria diminish the longer some products sit on the shelf. Gregor Reid says Danone’s Activia yogurt is one of the few real probiotic foods marketed in Canada, with good science backing its claims of aiding in regulating the digestive track. “Activia has a strain that produces short-chain fatty acids, which help with regularity.” But according to Reid, who has been researching probiotics for 25 years, you shouldn’t take all probiotic product claims at face value. “Companies are getting clever and starting to write strain numbers on products. But then you look up the strain number and find there are no studies on it.”
The bottom line: Probiotic bacteria do aid in digestive tract health, but make sure you are ingesting the right strains in the optimal amounts.
Omega-3 fatty acids
What is it? Omega-3s are essential fatty acids your body needs. They regulate how cells let in nutrients and keep out toxins. There are three forms of omega-3s. Alpha linolenic acid (ALA) comes from plants like flax and canola; it is considered an essential nutrient because our bodies can't produce it. Eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), found in fish oils. All three are considered beneficial to reducing risk of heart disease.
Where is it found? You can get omega-3s from flax seed and walnuts, and in fatty fish — salmon, sardines and rainbow trout. Apparently, we Canadians don’t eat enough fish. “Women are under-consuming omega-3,” says Holub. “They are wrongly equating all fish with methyl mercury contamination. That’s why functional foods with omega-3 are becoming very popular.” We are now seeing omega-3-imbued eggs, orange juice, bread, yogurt, milk, and even frozen chicken strips.
The claim: Omega-3s are the darling of the baby boom. They’ve been said to reduce heart disease, lower triglycerides, reduce the inflammation of rheumatoid arthritis, reduce the risk of cancers, and help relieve mild to moderate depression. Most scientific studies use high-dose supplements, but experts say we can get health benefits from foods rich in omega-3s, if we eat enough of them. “The average Canadian woman is consuming 130 mg of EPA/DHA omega-3s a day right now,” says Holub. “For general health, Canadian agencies recommend two fish servings a week, which will give you 300 mg per day, well above the average.” Holub and others believe 500 mg a day should be a reasonable target for a healthy person.
Holub has studied the effects of EPA/DHA omega-3s on triglyceride levels in menopausal women. Triglycerides, or fats that circulate in the blood, are a risk factor for heart disease. He found that midlife women tend to have above-average triglyceride levels, yet not high enough for a drug prescription. But last year, a British research team found that the health benefits of omega-3 fatty acids on cardiovascular disease, stroke and cancer were inconclusive. Holub still feels the evidence for cardiovascular disease is strong, but does agree cancer remains a question mark.
The jury is also out on omega-3s’ beneficial effect on depression — with some studies extolling it and others finding little convincing evidence. Depression is not a one-size-fits-all condition, says Holub. “There are all sorts of categories of depression and you get inconsistencies. Is that due to dose, the group tested or the duration of the study? The poor public’s head is spinning.”
The bottom line: As scientists continue to take a closer look at omega-3s’ health benefits, consumers have food choices to make. When you’re paying a premium for these products, are they worth the price? “I would go for omega-3 eggs if a person doesn’t eat fish three or four times a week,” says Lambert-Lagacé. “But I smile when I see omega-3 in orange juice, because it’s a small amount compared to a can of sardines.” True. When you read that there’s 0.1 grams of marine-based omega-3s in a serving of Tropicana Essentials Omega-3 juice, it doesn’t sound like much. “What if I told you a serving had 100 mg; you might be more interested,” says Holub. “Government regulations say you have to use gram units on this type of packaging and 0.1 looks so small.” If you are going for 300 to 500 mg a day for cardio health and you’re not a fish eater, a glass of juice could help get you there.
