The Mighty Omega-3
Discover the healing powers of omega-3 fatty acids
The omega-3 fatty acid is gaining more popularity every day. It is an increasing topic of interest in health circles all across the country. Health experts are loudly proclaiming the benefits of omega-3 and encouraging us to consume more of them. Fish oil supplements are one of the most popular supplements on the market today. But few people really understand the wealth of benefits that omega-3s offer or how to best consume them.
Omega-3 fatty acids are a type of polyunsaturated fat. This means they have multiple double bonds of carbon atoms in their chains of carbon. These double bonds of carbon have less hydrogen atoms surrounding them than the other carbons atoms in the chain. The last double bond is located three links away from the end of the chain. This why it is called an omega-3 fatty acid.
Omega-3 and omega-6 fatty acids are classified as essential fatty acids. This means that our bodies cannot produce them and we must obtain them through diet. Other kinds of fat, such as omega-9s and saturated fats, are produced in various quantities by the body.
We need to consume both omega-3 and omega-6 fatty acids for optimal health and well-being. We need omega-6 fatty acids to maintain a proper inflammatory response in the body. And we need omega-3s to control the inflammation and prevent it from becoming destructive.
However, we must consume the proper balance of omega-3 and omega-6s. Health experts suggest that the ideal balance of omega-3 to omega-6 is about 1:1 to 1:4. However, modern Americans consume far more omega-6 fatty acids than omega-3s. Studies show the average American consumes a ratio of 1:20 omega-3 to omega-6 fatty acids. That is more than a little unbalanced!
The fact that Americans are consuming such an enormous imbalance of omega-3 to omega-6 fatty acids is what has fueled the call to consume more omega-3s. And this call is justified, because omega-3s are extremely important overall health and well-being.
However, it’s important to note that there are several different types of omega-3 fatty acids, as well as omega-6s. The three most common types of omega-3 fatty acids are alpha linoleic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
ALA fatty acids are found in plant foods, such as flax and chia seeds. ALA omega-3s can be converted into EPA and then to DHA omega-3s. However, the conversion rate is very poor. It is estimated that our bodies only convert about one to five percent of the ALA fatty acids we consume into DHA and EPA. Additionally, men convert a smaller percentage of ALA than women.
https://draxe.com/nutrition/omega-3-benefits-plus-top-10-omega-3-foods-list/
ALA fatty acids do possess important health benefits. ALAs are especially beneficial for heart health. They help reduce inflammation and have been shown to lower the risk of heart disease and cancer.
https://www.nutraingredients.com/Article/2008/06/26/Omega-3-ALA-overlooked-and-misunderstood#
However, among the various types of omega-3’s, EPA and DHA possess the most significant health benefits. When health experts and nutritionists gloat about the benefits of the omega-3, they are mostly referring to DHA and EPA omegas.
So here are some of the top benefits of DHA and EPA omega’s:
1. Increase brain development in infants and children
DHA omega-3s are critical for the formation of an infant’s brain. Infants and children who do not consume enough DHA omega-3s are more likely to develop brain defects as they age. Therefore, it is important for pregnant and nursing women to consume sufficient amounts of DHA.
2. Improve cognitive function
DHA omega-3 fatty acids compose about 60 percent of the human brain. They are very important not only to brain development but also to overall cognitive function. DHA omegas help balance neurotransmitter levels and reduce overall inflammation in the brain. In fact, DHA omegas have been shown to protect against neurodegenerative conditions such as depression, Alzheimer’s and ADHD.
3. Improve heart health
DHA and EPA fatty acids are a super nutrient for cardiovascular function. They improve heart health in a wide variety of ways. First, omega-3s lower inflammation, which greatly reduces the risk of heart disease. Omega-3s also lower triglyceride and cholesterol levels. Furthermore, omega-3s help thin the blood and reduce the risk of clotting. Finally, omega-3s lower blood pressure levels, which protects against heart disease.
4. Improve eye health
DHA omega-3s are also very important for maintaining proper eye health. The eyes, similar to the brain, are composed of about 60 percent DHA omega-3 fatty acids. DHA omegas help protect the eyes against diseases such as macular degeneration, cataracts and glaucoma.
5. Skin health
All types of omega-3s are very beneficial to skin health. Omega-3s help balance the natural oil and sebum levels in the skin. Omega-3s are an excellent remedy for dry, flaky and crusty skin. They have even been shown to help heal conditions such as eczema and psoriasis.
6. Reduce joint pain
Omega-3s are also excellent at reducing joint pain. They are an excellent natural remedy for treating arthritis because of their anti-inflammatory properties.
7. Improve bone density
Omega-3s improve bone health by reducing inflammation. Omega-3s increase the number of osteoblast cells, which build up the bones and increase their density. Omega-3s also decrease the amount of osteoclast cells, which tear down and destroy the bones. Furthermore, omega-3s can help transport calcium into the cells, thus improving their density.
Omega-3s contain many other health benefits also. Omega-3s benefit practically every area of the human body because they decrease overall levels of inflammation. Omega-3s decrease risk factors for every disease, since all diseases are caused in some part by inflammation. However, the primary areas of the body that benefit from omega-3s are the brain, heart, eyes, skin and bones.
https://draxe.com/nutrition/omega-3-benefits-plus-top-10-omega-3-foods-list/
Now that you know the primary benefits of consuming omega-3s, you may be wondering where you can find these wonderful fatty acids.
Some of the top food sources of DHA/EPA omega-3s are small, fatty fish such as wild-caught Alaskan salmon, wild-caught pacific sardines and Atlantic mackerel. These fish all contain large amounts of omega-3 and small amounts of mercury.
Other fish that contain decent amounts of DHA/EPA omega-3s are rainbow trout, haddock, oysters, flounder, anchovies, cod, polluck and shrimp.
When purchasing fish, always be sure to choose wild-caught fish. Farmed fish are generally much lower in omega-3s and very high in omega-6s because they are fed a diet of GMO, processed corn and soy. Farmed fish also contain large amounts of toxins, pesticides, anti-biotics and other harmful chemicals.
Try to avoid choosing larger fish, such as shark, tilefish and swordfish. These fish are much lower in omega-3s and much higher in mercury. Stick with the small, wild-caught fish.
Since fish are the primary source of DHA/EPA omega-3s, it is sometimes difficult for vegetarians to obtain sufficient amounts of these nutrients. However, there are ways for vegetarians to obtain their DHA/EPA omegas. Algae oil is used by many vegetarians as an alternative to fish oil. It is an excellent source of plant based omega-3s.
https://www.healthline.com/nutrition/algae-oil
What about ALA omegas? This type of omega-3 is found primarily in plant foods. Chia seeds are by far the richest source of ALA omegas. A single one ounce serving of chia seeds contains about 5000 mg of ALA omegas! Other good sources of ALA are flaxseeds, hemp seeds and walnuts.
Grass-fed animal products also provide a modest amount of ALA omega-3s. Grass-fed beef, eggs, chicken, liver and bison all contain ALA omega-3s. However, these animals must be grass-fed to possess sufficient amounts of omega-3s. Also, the amount of ALA omegas contained in animal products is far less than the amount found in plants.
https://www.berkeleywellness.com/healthy-eating/food/nutrition/article/grass-fed-beef-omega-3s
How much omega-3s do you need each day for optimal health? While opinions vary, it is generally recommended that most adults consume at least 500 mg of DHA/EPA omegas per day. For therapeutic purposes, however, adults may need around two to three grams per day. Experts usually advise against consuming more than three grams of DHA/EPA per day.
However, I believe that most recommendations for the daily value of omega-3s are far below the amount that is needed for optimal health. Omega-3s are vital for heart, brain and eye health, and our ancestors consumed huge amounts of omega-3s without any problem. I believe that most adults should consume around two to four grams of DHA/EPA per day for general health and more for therapeutic purposes.
Also, the amount of omega-3 needed varies greatly with each person. People who are generally healthy will need much less omegas than people who have chronic illnesses. People with cognitive, cardiovascular and eye problems will require a much higher dose of omega-3s. Also, pregnant and nursing women will need higher doses to support the growth of their child’s brain.
Another controversial topic related to omega-3 consumption is the use of fish oil supplements. Some health experts recommend that everyone should take a fish oil supplement. However, others advocate the consumption of food over dietary supplements.
I believe that food is the best way to obtain optimal amounts of omega-3s. In fact, whole foods are always the best way to obtain any nutrient. Food contains combinations of nutrients that work synergistically together for maximum effectiveness. Isolated nutrients do not have the same power and efficiency.
However, it may be difficult for some people to obtain enough fish in their diet. Some people may not be able to afford fish or may not have time to cook it well. Additionally, many people may have health ailments that require higher doses of omega-3s than diet alone can provide. Thus, supplementing with fish oil may be beneficial for many.
When purchasing fish oil, be careful to always choose a high-quality supplement. Many fish oils are junk and a complete waste of money.
There are several key factors to look for when choosing a fish oil supplement:
1. A large amount of total DHA/EPA- look for at least 1 gram of total DHA/EPA per serving.
2. Third-party testing
3. GMP standards
4. Free from additives, fillers and preservatives
5. Antioxidants
I believe the two best fish oil supplements on the market today are Carlson’s Norwegian fish oil and Nordic Naturals fish oil. Both of these companies have very high quality fish oils. Their fish oils both contain over 1200mg of total omega-3s per serving! This is far more than most fish oil supplements. Furthermore, these fish oils are 3rd party tested for purity and potency. They also contain antioxidants to preserve freshness and are free of chemicals and additives.
Cod liver oil and krill oil also provide DHA/EPA omega-3 fatty acids, and can be used in place of fish oil. Cod liver contains lower amounts of omega-3s than fish oil, but is rich in important nutrients such as vitamins A and D. Krill oil is rich in omega-3s and may be better absorbed by the body. It is also more stable than fish oil because it is high in antioxidants. However, krill oil is usually more expensive too.
https://www.healthline.com/nutrition/krill-oil-vs-fish-oil#TOC_TITLE_HDR_6
Here is a quick summary of the main points contained in this article:
- Omega-3s are a hot topic in today’s health world
- Omega-3 and omega-6 fatty acids are essential, meaning they are not produced in the body and must be obtained through diet
- Omega-3 and omega-6 fatty acids must be consumed in the proper ratio, which is about 1:1 to 1:4 omega-3 to omega-6
- There are three main types of omega-3 fatty acids: ALA, EPA and DHA
- ALA fatty acids are found mostly in plant foods such as chia and flax seeds
- DHA and EPA fatty acids are found mostly in fatty fish, such as wild-caught salmon, mackerel and sardines
- EPA and DHA possess more health benefits than ALA
- The primary areas of the body that benefit from DHA/EPA fatty acids are the brain, eyes, heart, skin and bones
- The recommended dosage of DHA/EPA per day is at least 500mg per day, but I believe we should consume around 2 to 3 grams per day
- Fish oil can be used as a supplement to obtain greater amounts of DHA/EPA omegas, and vegetarians can use algae oil
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