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Eating Essentially: The Good, the Bad and the Must-Have Fatty Acids

Melinda Hemmelgarn, M.S., R.D.

Resources and References

1. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (Macronutrients). (2005) http://www.nap.edu/openbook.php?record_id=10490&page=423

2. University of Michigan Health System/ Healing Foods Pyramid. http://www.med.umich.edu/umim/food-pyramid/fats.htm

3. "Omega-3 Supplements: An Introduction." National Center for Complimentary and Alternative Medicine. http://nccam.nih.gov/health/omega3/introduction.htm

4. " Greener Pastures: How grass-fed beef and milk contribute to healthy eating.” Union of Concerned Scientists. March 2006.

5. Position of the American Dietetic Association and Dietitians of Canada: Dietary Fatty Acids. Journal of the American Dietetic Association, 2007; 107:1599-1611.

6. "n-3 Fatty Acids: Food or Supplements?" Kris-Etherton, P. and Hill, A. Journal of the American Dietetic Association, 2008;108:1125-1130.

7. "Omega-3 Fats May Offset Colon Cancer," American Institute for Cancer Research Newsletter, Spring 2009. pg. 4.

8. "Omega-3s & Polyps," Nutrition Action Healthletter, May 2010. pg. 7.

9. "Holy Mackerel! Go for an Ocean of Omega-3 Benefits." Welland, D. Today's Dietitian, November 2008.

10. "Omega-3 fatty acids: evidence basis for treatment and future research in psychiatry." Freeman, M.P. et al. Journal of Clinical Psychiatry. 2006:67(12):1954-67.

11. "Vegetarian's Challenge: Optimizing Essential Fatty Acid Status," Davis, B. Today's Dietitian, February 2010.

12. "n-3 Fatty acid fortification: opportunities and obstacles." Harris, W. British Journal of Nutrition. 2007;97:593-595.

13. The Monterey Bay Aquarium. Seafood Watch Resources. http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_resources.aspx

14. "No need to ban DHA and ARA, says Martek," Nutraingredients-usa.com, April 15, 2008.

15. "Trans Fat is Double Trouble for Your Heart Health," Mayo Clinic. http://www.mayoclinic.com/health/trans-fat/CL00032

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More Good News About CLAs and Organic Milk

Scientists studying the relationship between milk and CLA intakes and heart attack  (Smith et al., 2010), found that the higher the level of CLAs in adipose tissue, the lower the risk of heart attack. The top 20% of people consuming the most milk had about one-half the risk compared to those who drank the least milk – evidence of a powerful protective impact.

In another study published in the same issue of the American Journal of Clinical Nutrition, Warensjo et al. (2010) conclude that milk consumption does not raise the risk of a first heart attack, despite the significant increase in saturated fat intake.

Find more fresh research in The Organic Center's newsletter, The Scoop

That First Step

Six ways that organic food and farming can contribute to reversing current trends in overweight, obesity, and diabetes. A Critical Issues Report from The Organic Center.
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