In the news: Low Omega-3 Intake; How to Store Olive Oil; Fruits, Veggies for Mental Well-Being

Omega-3 Intakes Low for Most Americans

Despite the importance of n-3 fatty acids for health at all stages of life, surveys have shown that intakes remain below recommended levels for most in the US. A new study (1) analyzed data from 45,347 participants of the US National Health and Nutrition Exam Survey to provide an updated assessment of fish, EPA and DHA intake by age, gender and pregnancy status. Key groups identified as not consuming recommended amounts of omega-3 include:

• Pregnant women – who consumed less than 20% of the 520 mg daily of EPA + DHA recommended by the National Institutes of Health Workshop;
• Children 1-3 and 4-8 – who consumed about 40% of the intake recommended by the Institute of Medicine for their age group;
• Adults and Seniors – who fared slightly better, consumed about 60% of the minimum intake of EPA + DHA recommended by many organizations.

They also noted that women, in general, consumed significantly less omega-3 than men. Eating below-recommend intakes of EPA and DHA is especially important during pregnancy because these fatty acids are important for the unborn baby’s developing brain and visual system. Pregnant women who eat more omega-3 are also less likely to have a premature birth.

The omega-3s continue to be uniquely important for infants and toddlers as the brain continues to grow and develop at a rapid pace after birth to about age 3 and continues to grow through age 5.

Adults and seniors benefit from the anti-inflammatory activity of these fatty acids that support mood, brain and cardiovascular function. Consuming more fatty fish and/or supplementing dietary intake with fish oil is important for people of all ages and gender.

How to Keep Olive Oil’s Healthy Nutrients

Along with oils from fatty fish, extra virgin olive oil is another healthful component of our diet. But how should this oil be stored in order to best keep its
quality and its beneficial phenolic (antioxidant) compounds intact as long as possible? Spanish food science researchers set out to answer this question by studying the quality and phenol content of extra virgin olive oil after storage for 1 year in different types of containers under dark or light conditions (2).

The results showed that total phenol content diminished 52-65% when stored in plastic (poly-ethylene) containers exposed to light, and 43-65% in clear glass bottles with light exposure. For containers kept in the dark, the phenolic loss was 26-41% in plastic bottles, but only 10-15% in dark glass bottles. Fruity taste was best retained in dark glass kept away from light.

Take-home message: To keep extra virgin oil at its best, buy it in dark glass bottles and store it away from light in a cool place. This makes sense since oxygen (a culprit in degrading oils) can pass through plastic, and light and heat also contribute to degradation.

“Lettuce be Happy”: More Fruits & Veggies

It’s well known that that eating fruit and vegetables can benefit physical health. A new study (3) by UK research team suggest that it can also benefit psychological well-being. After analyzing data from over 40,000 people and taking into account other factors that might affect mental well-being, the researchers report that changes in fruit and veggie intake are correlated with changes in mental well-being.

Specifically, the findings indicate that eating just one extra portion of fruits and vegetables daily could have an equivalent effect on mental well-being as around 8 extra days of walking per month (for at least 10 minutes at a time).

“While further work is needed to demonstrate cause and effect, the results are clear: people who do eat more fruit and vegetables report a higher level of mental well-being and life satisfaction than those who eat less”, according to the lead investigator.

References

1. Thompson M, et al. Omega-3 fatty acid intake by age, gender and pregnancy status in the United States: National Health and Nutrition Examination Survey 2003-2014. Nutrients. 11:177, 2019.
2. Torres-Robles A, et al. Effect of light exposure on the quality and phenol content of commercial extra virgin olive 0il during 12‐month storage. JAOCS. Epub Feb. 6, 2019.
3. Ocean N, et al. Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well-being. Soc Sci Med. 222:335-45, 2019.