Diets High in Fish (and Meat) Linked to Stronger Bones

Researchers analyzing data from the Framingham study have reported that people who eat the most fish rich in omega-3 fatty acids have the greatest bone mass.  According to this report from Reuturs:

Women who ate three or more weekly servings of dark fish, such as salmon or mackerel, had smaller amounts of bone loss 4 years later, compared to women who ate less fish.

Men who ate dark fish or tuna at least three times per week also had less bone loss than other men.

Of interest to me, the link between omega-3s and bone density appeared only in people who also had high levels of arachidonic acid, a superunsaturated omega-6 fat richly supplied by meat and eggs:

Looking further into what people ate, the researchers broke down how much of both omega 3 and omega 6 fatty acids people were getting in their diet.

They found that it's not just the omega 3s that are involved in bone density.

High levels of an omega 6 fatty acid, called arachidonic acid, was linked to less bone loss in women - but only when women also consumed higher levels of omega 3 fats.

"It looks like you need to have those in a good balance," Tucker told Reuters Health. "If you have very low levels of arachidonic acid, then you didn't see the benefits of the omega 3s."

 Do a little search with "arachidonic acid and bone mass" and you find other studies supporting the bone-building effect of arachidonic acid.


Weiler found that piglets supplemented with arachidonic acid had higher bone mineral density than non-supplemented piglets.

Blanaru et al and Mollard et al found the same.

Advocates of limiting meat and egg consumption like to use arachidonic acid (AA) as a whipping boy.  They like to claim that AA promotes inflammation.

 Knoch et al started with the hypothesis that AA would increase inflammation in the colon in inflammatory bowel disease, but found on the contrary that "dietary AA, in the present experimental conditions, is not pro-inflammatory, reduces ER stress and protects colonocytes from oxidative stress."

Oops, the "meat is bad" hypothesis proven wrong again. Looks like eating foods rich in AA can build your bones and prevent inflammation and oxidative stress in your colon.

Nevertheless, the government continues to promote it as a "risk factor" for disease.  This table at riskfactor.cancer.gov suggests that the top three sources of the AA "risk factor" in U.S. diets are, in order, chicken, eggs, and beef.

AA only presents a risk if you don't get enough of it.

To build strong bodies 12 ways, eat meat, including fish.  Meat is Medicine. Again.

Surf and turf anyone?