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SMARTEATS
Many North Americans are omega-3 deficient because we eat highly processed foods that lack essential fatty acids and not enough oily fish —Dr. Ronald Hoffman
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(BPT) - Key nutrients are cornerstones of good health, yet deficiency among Americans is skyrocketing. Are you unknowingly suffering from a nutrient shortage? Dr. Ronald Hoffman, medical director of the Hoffman Center in New York City and host of the radio program "Intelligent Medicine," points to three major vitamin deficiencies affecting people today. He offers his expert insight on each and what you can do to fix the problem.
Omega-3s
"Many North Americans are omega-3 deficient because we eat highly processed foods that lack essential fatty acids and not enough oily fish," says Hoffman. "The problem is particularly acute for vegetarians, those who prefer not to eat fish or are allergic, and young people who are picky eaters." In the U.S. up to 91 percent of Americans are omega-3 deficient and a Harvard study ranked omega-3 deficiency as the eighth leading cause of preventable death. Omega-3s are considered "essential" because the body cannot make them and must ingest them from external sources. Omega-3s benefit the body in countless ways, including the optimal functioning of cell membranes. "The cell membrane is responsible for translating messages from adjacent cells and organs into chemical work inside the cell," Hoffman explains. There are more than 27,000 published studies on omega-3s showing the benefit of omega-3s, from brain and heart health to boosting mood and skin health. Omega-3s are particularly notable for cardiovascular health. The American Heart Association recommends at least 1 gram of omega-3 EPA and DHA a day for those with estab-
lished coronary artery disease. "Fish like salmon, tuna, mackerel and sardines provide the most omega3s," says Hoffman. "I also recommend supplements in soft gels or liquid form, or gummies and emulsions for kids." He notes when selecting a supplement, freshness and dosage is crucial. "Processing, packaging, quality control, proper inventory management and distribution make a difference. I recommend Nordic Naturals because they are vertically integrated from boat to bottle, ensuring the absolute freshest and purest omega-3 products in a wide variety of delivery systems," Hoffman says. "I recommend that the average person take a dosage of 1 to 2 grams daily."
Vitamin D
Because people can produce natural vitamin D3 (cholecalciferol) with sunlight, many assume they get enough. In reality, vitamin D deficiency is widespread. Up to 36 percent of Americans are vitamin D deficient and up to 91 percent of pregnant women in the U.S. aren't getting enough of the sunshine vitamin. "Vitamin D is actually more than a vitamin," Hoffman explains. "It's a 'prohormone' and modifies the expression of many genes. This means it plays a powerful role, not just in building bone, but in the body's immunity, muscle strength and even mood and cognition." Many factors affect a person's ability to make enough vitamin D, including age and location. During sunny seasons, 10 to 45 minutes of direct sun exposure daily can help maintain adequate vitamin D, but for many people this is not possible all year long and supplementation is necessary. "Current recommendations for vitamin D are 600 IU for ages 1-70; for
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