What is Omega-3: Omega-3 is an essential fatty acid (EFA) essential for the body’s development and overall health. While the body cannot produce omega-3, it is still very important to take them daily, either by way of food or supplements. Unlike many other supplements, there is no current recommend daily dosage for omega-3. For example, if you are trying to treat depression, it’s recommended that you take 9.6 grams daily, while for high-blood pressure, the daily recommendation is 4 grams per day is necessary. It is the assumption that the only good source is through fish oil, but that is not the case. There are plenty of other natural, non-animal sources to obtain omega-3 fatty acids.
Sources of Omega-3:Many people think that the only sources of true omega-3 are from fish oil. While omega-3 from fish is a great source, this limits intake for those who do not consume animal products. Many don’t know that there are many other sources, even some found in your daily diet, that are full of omega-3 and can help you reach your daily needed intake. You must consume a certain amount to achieve the right quantity of omega-3s but its still possible to avoid animal products and get omega-3s. For example, 1/4 cup of flaxseeds contains 7 grams of omega-3, while 1/4 cup of walnuts only contains 2.3 grams of omega-3. Here are just some of the foods that contain an adequate of omega-3:
- Walnuts
- Flaxseed
- Spinach
- Oils (Soybean, Flaxseed, Canola)
- Broccoli
- Brussel spouts
- Kale
Benefits of Omega-3: Omega-3 is essential to daily health. So, what are the real benefits that make this supplement so important? Many health challenges have been shown to improve, or even be cured when taking omega-3. Intake of omega-3 also helps prevent many health problems before they even occur.
- Brain health
- Improve and stabilize mood, depression
- Assist in creating new cells
- Cardiovascular health
- Cognitive and behavioral function
- Bipolar
- Reduction of menstrual pain
- Lower cholesterol
- Lower blood pressure
- Osteoporosis
- Diabetes
- Asthma
Choosing the Right Supplements: If you choose to take omega-3 in the supplement form, it’s important to make sure you choose the right kind. Fish Oil can be found at most markets and drug stores, but they are not all created equally. It’s important to choose a supplement that is pure fish oil, in it’s natural form. It’s key to avoid additives, as supplements that contain additives may have harmful metals like mercury and lead. Make sure the supplement has come from wild fish, because farmed fish may contain hormones and antibiotics. Try to purchase a fish oil that has come from wild salmon, sardines, or anchovies. These contain the most natural and best sources of omega-3 fatty acids.
Along with fish oil supplements, there are also alternative supplements and oils that contain the same amounts of omega-3 without the animal products. This makes it safe and easy for those who do not consume animal products to get the proper amount of omega-3. Options include capsules that combine algae with nut and seed oils, as well as flaxseed oils. Another great alternative available is vegetarian fish oil replacement supplements. All these alternatives combine ingredients to contain high, potent amounts of omega-3, and are just as safe, sometimes even safer than mainstream fish oil.
There are many health benefits of adding omega-3 fatty acids into your diet. The myth that the only source of omega-3 is from fish oil has been busted! It is possible to get omega-3 fatty acids in a vegetarian and vegan diet. With so many positive benefits, why not get your daily dose?
Do you already take omega-3? Let us know and share your experience.
Resources: http://www.whfoods.com/genpage.php?tname=george&dbid=75 http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html http://www.umm.edu/altmed/articles/omega-3-000316.htm
6 Responses to The Fishy Myth of Omega-3
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Great post! As a clinician, I routinely see vegetarians (or others who prefer/cannot eat meats and fish) who are deficient in essential fatty acids (EFAs). Most don’t realize that they can easily obtain a variety of beneficial omega-3 fats from plant sources, which you’ve listed nicely.
One comment I will make, however, is that many don’t make the final ‘end-chain’ beneficial fats (EPA and DHA) required for proper cell membrane function. An enzyme called ‘delta-6-desaturase’ is required to convert plant omega-3 fats like alpha linolenic acid (ALA) to the really good stuff, EPA and DHA. It’s a genetic variant among people (polymorphism) that may occur in as much as 30% of the population, depending on the literature.
In our clinic based upon blood testing of fatty acids, we find the most efficient source of vegetarian omega-3 fats for those with concerns is the micro algae source of both EPA and DHA. This should compliment other dietary sources. For additional resources, visit our website at http://www.healthquestforme.com, or go to http://www.omegaquant.com for home test kits that reveal what your healthy blood fat ratios are. It’s a finger stick test, and it’s easy.
Thanks for sharing those sources and information. Good to know that there are different types of Omeg-3 fats, and which sources are better than others, especially for those who don’t eat animal products!
grt post. Just wanted to share something with you guys. Now all you vegans can have all the benefits of Omega3. The product is called V-Mega3. I have been using this product for the past couple of months with amazing results. You can buy it on amazon
Thanks for sharing that information! It’s always helpful to find new alternative for vegans, and people who’s diets restrict them from consuming animal products. Does this product contain the type of Omega-3 that makes the final end-chain beneficial fats EPA and DHA?
hi spechner, you can find more info about this product on http://www.v-mega3.com/about.html. also i think you can buy from amazon or from their website itself.
Omega-3 fatty acids (also known as n-3 fatty acids) are polyunsaturated fatty acids that are essential nutrients for health. We need omega-3 fatty acids for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain, and since our bodies cannot make omega-3 fats, we must get them through food. Omega-3 fatty acids are also associated with many health benefits, including protection against heart disease and possibly stroke. New studies are identifying potential benefits for a wide range of conditions including cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis.,”".
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