Omega-3 fatty acids
Overview:
Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can' t make them -- you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
It is important to have a balance of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids.
The Mediterranean diet, on the other hand, has a healthier balance between omega-3 and omega-6 fatty acids. Many studies have shown that people who follow this diet are less likely to develop heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.
Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell.
To perform these functions optimally, however, the cell membrane must maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to hold water and vital nutrients. They also lose their ability to communicate with other cells. Researchers believe that loss of cell to cell communication is one of the physiological events that leads to growth of cancerous tumors.
Because cell membranes are made up of fat, the integrity and fluidity of our cell membranes is determined in large part by the type of fat we eat. Remember that saturated fats are solid at room temperature, while omega-3 fats are liquid at room temperature. Researchers believe that diets containing large amounts of saturated or hydrogenated fats produce cell membranes that are hard and lack fluidity. On the other hand, diets rich in omega-3 fats produce cell membranes with a high degree of fluidity.
In addition, recent in vitro (test tube) evidence suggests when omega-3 fatty acids are incorporated into cell membranes they may help to protect against cancer, notably of the breast. They are suggested to promote breast cancer cell apoptosis via several mechanisms including: inhibiting a pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), which promotes breast cancer; activating a type of receptor in cell membranes called peroxisome proliferator-activated receptor (PPAR)-ã, which can shut down proliferative activity in a variety of cells including breast cells; and, increasing the expression of BRCA1 and BRCA2, tumor suppressor genes that, when functioning normally, help repair damage to DNA, thus helping to prevent cancer development.
Omega-3 fats also play an important role in the production of powerful hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.
In essence, all prostaglandins perform essential physiological functions. However, depending on the type of fat in the diet, certain types of prostaglandins may be produced in large quantities, while others may not be produced at all. This can set up an imbalance throughout the body that can lead to disease.
For example, EPA and DHA serve as direct precursors for series 3 prostaglandins, which have been called "good" or "beneficial" because they reduce platelet aggregation, reduce inflammation and improve blood flow. The role of EPA and DHA in the prevention of cardiovascular disease can be explained in large part by the ability of these fats to increase the production of favorable prostaglandins.
The omega 6 fats serve as precursors for series 1 and series 2 prostaglandins. Like the series 3 prostaglandins produced from omega-3 fats, series 1 prostaglandins are believed to be beneficial. On the other hand, series 2 prostaglandins are usually considered to be "bad" or "unhealthy," since these prostaglandins promote an inflammatory response and increase platelet aggregation. As a result, it is important to ensure proper balance of omega-3 and omega-6 fats in the diet.
A recently identified lipid (fat) product our bodies make from EPA, called resolvins, helps explain how this omega-3 fat provides anti-inflammatory effects on our joints and improves blood flow.
Resolvins, which have been shown to reduce inflammation in animal studies, are made from EPA by our cellular enzymes, and work by inhibiting the production and regulating the migration of inflammatory cells and chemicals to sites of inflammation. Unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the COX-2 inhibitors, the resolvins our bodies produce from EPA do not have negative side effects on our gastrointestinal or cardiovascular systems.
Recent statistics indicate that nearly 99% of people in the United States do not eat enough omega 3 fatty acids. However, the symptoms of omega-3 fatty acid deficiency are very vague, and can often be attributed to some other health conditions or nutrient deficiencies.
Consequently, few people (or their physicians, for that matter) realize that they are not consuming enough omega-3 fatty acids. The symptoms of omega-3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.
In its 2002 guidelines for omega-3 fatty acid intake, the Institute of Medicine at the National Academy of Sciences declined to establish a Tolerable Upper Intake Level (UL) for omega-3s. However, research was cited showing increased risk of bleeding and hemorrhagic stroke in a few studies following supplementation with omega-3s. Individuals who have disorders involving bleeding, who bruise very easily, or who are taking blood thinners should consult with a medical practitioner before taking supplemental omega-3 fatty acids.
Polyunsaturated oils, including the omega-3 fats, are extremely susceptible to damage from heat, light, and oxygen. When exposed to these elements for too long, the fatty acids in the oil become oxidized, a scientific term that simply means that the oil becomes rancid.
Rancidity not only alters the flavor and smell of the oil, but it also diminishes the nutritional value. More importantly, the oxidation of fatty acids produces free radicals, which are believed to play a role in the development of cancer and other degenerative diseases.
Under most circumstances, the problem of rancidity only arises when the oils are removed from their natural food package. For example, the hard shell of the flaxseed protects the oil inside the seed from heat, light, and oxygen. Flaxseeds also contain antioxidant compounds, such as vitamin E, that provide additional protection against oxidation. But, when the seed is pressed to isolate the oil, the oil becomes vulnerable to the elements.
As a result, oils rich in polyunsaturated fatty acids should be stored in dark glass, tightly closed containers in the refrigerator or freezer. In addition, these oils should never be heated on the stove. So, instead of sautéing your vegetables in flaxseed or walnut oil, make a salad dressing using these oils.
Although less a problem with whole foods than processed oils, some foods containing omega-3 fatty acids appear to lose some of their health benefits (like heart protection) when the foods are fried. Fried fish is a good example in this area, since fried fish containing omega-3s have been shown to provide less heart protection than baked or broiled fish containing the same amount of omega-3s.
he conversion of alpha-linolenic acid to EPA and DHA involves a series of chemical reactions. One of the first reactions in this series is catalyzed by the enzyme delta-6 desaturase. Further down the line is a reaction that is catalyzed by the enzyme delta-5 desaturase. Unfortunately, it is now well-known that these enzymes do not function optimally in many people, and, consequently, only a small amount of the alpha-linolenic acid consumed in the diet is converted to EPA, DHA, and ultimately to the anti-inflammatory prostaglandins.
To increase the activity of your desaturase enzymes, be sure that your diet includes a sufficient amount of vitamin B6, vitamin B3, vitamin C, magnesium and zinc. In addition, limit your intake of saturated fat and partially hydrogenated fat, as these fats are known to decrease the activity of delta-6 desaturase. Also, to be on the safe side, consider including a direct source of EPA and DHA if your diet, such as wild-caught salmon, halibut, or tuna.
Fish oil supplements containing high amounts of omega-3 fatty acids have been shown to reduce high blood pressure in people taking cyclosporine, an immunosuppressive drug used to prevent rejection of transplanted organs.
In addition, a high dietary intake of omega-3 fats, especially from fish, may decrease blood pressure and thin the blood. People taking prescription blood pressure medications and/or anticoagulants should consult with their physician before taking fish oil supplements.
Vitamin E, the primary fat-soluble antioxidant, protects omega-3 fats from oxidation. Oxidation is a chemical process that produces free radicals.
What are the functions of omega-3 fatty acids?
Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell.
Promoting Healthy Cell Membranes
To perform these functions optimally, however, the cell membrane must maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to hold water and vital nutrients. They also lose their ability to communicate with other cells. Researchers believe that loss of cell to cell communication is one of the physiological events that leads to growth of cancerous tumors.
Because cell membranes are made up of fat, the integrity and fluidity of our cell membranes is determined in large part by the type of fat we eat. Remember that saturated fats are solid at room temperature, while omega-3 fats are liquid at room temperature. Researchers believe that diets containing large amounts of saturated or hydrogenated fats produce cell membranes that are hard and lack fluidity. On the other hand, diets rich in omega-3 fats produce cell membranes with a high degree of fluidity.
In addition, recent in vitro (test tube) evidence suggests when omega-3 fatty acids are incorporated into cell membranes they may help to protect against cancer, notably of the breast. They are suggested to promote breast cancer cell apoptosis via several mechanisms including: inhibiting a pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), which promotes breast cancer; activating a type of receptor in cell membranes called peroxisome proliferator-activated receptor (PPAR)-ã, which can shut down proliferative activity in a variety of cells including breast cells; and, increasing the expression of BRCA1 and BRCA2, tumor suppressor genes that, when functioning normally, help repair damage to DNA, thus helping to prevent cancer development.
Animal and test tube studies published in the November 2005 issue of the International Journal of Cancer suggest yet another way in which the omega-3 fatty acids found in cold water fish-docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)-help protect against breast cancer development.
All dietary fatty acids are incorporated into cell membranes, and the type of fatty acids dictates how a cell responds and grows. Researchers found that omega-3 fatty acids affect cell growth by activating an enzyme called sphingomyelinase, which then generates the release of ceramide, a compound that induces the expression of the human tumor suppressor gene p21, which ultimately causes cancer cell death.
In the animal experiments, mice were fed diets rich in either omega-3 (fish oil) or omega-6 (corn oil) fatty acids after which breast cancer cells were implanted. Three weeks later, tumor volume and weight was significantly lower in mice on the omega-3 rich diet. In the lab culture experiments, when cells were treated with DHA or EPA, sphingomyelinase activity increased by 30-40%, and breast cancer cell growth dropped 20-25%.
All dietary fatty acids are incorporated into cell membranes, and the type of fatty acids dictates how a cell responds and grows. Researchers found that omega-3 fatty acids affect cell growth by activating an enzyme called sphingomyelinase, which then generates the release of ceramide, a compound that induces the expression of the human tumor suppressor gene p21, which ultimately causes cancer cell death.
In the animal experiments, mice were fed diets rich in either omega-3 (fish oil) or omega-6 (corn oil) fatty acids after which breast cancer cells were implanted. Three weeks later, tumor volume and weight was significantly lower in mice on the omega-3 rich diet. In the lab culture experiments, when cells were treated with DHA or EPA, sphingomyelinase activity increased by 30-40%, and breast cancer cell growth dropped 20-25%.
Prostaglandin Production
Omega-3 fats also play an important role in the production of powerful hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.
In essence, all prostaglandins perform essential physiological functions. However, depending on the type of fat in the diet, certain types of prostaglandins may be produced in large quantities, while others may not be produced at all. This can set up an imbalance throughout the body that can lead to disease.
For example, EPA and DHA serve as direct precursors for series 3 prostaglandins, which have been called "good" or "beneficial" because they reduce platelet aggregation, reduce inflammation and improve blood flow. The role of EPA and DHA in the prevention of cardiovascular disease can be explained in large part by the ability of these fats to increase the production of favorable prostaglandins.
The omega 6 fats serve as precursors for series 1 and series 2 prostaglandins. Like the series 3 prostaglandins produced from omega-3 fats, series 1 prostaglandins are believed to be beneficial. On the other hand, series 2 prostaglandins are usually considered to be "bad" or "unhealthy," since these prostaglandins promote an inflammatory response and increase platelet aggregation. As a result, it is important to ensure proper balance of omega-3 and omega-6 fats in the diet.
EPA Directly Anti-Inflammatory
A recently identified lipid (fat) product our bodies make from EPA, called resolvins, helps explain how this omega-3 fat provides anti-inflammatory effects on our joints and improves blood flow.
Resolvins, which have been shown to reduce inflammation in animal studies, are made from EPA by our cellular enzymes, and work by inhibiting the production and regulating the migration of inflammatory cells and chemicals to sites of inflammation. Unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the COX-2 inhibitors, the resolvins our bodies produce from EPA do not have negative side effects on our gastrointestinal or cardiovascular systems.
What are deficiency symptoms for omega-3 fatty acids?
Recent statistics indicate that nearly 99% of people in the United States do not eat enough omega 3 fatty acids. However, the symptoms of omega-3 fatty acid deficiency are very vague, and can often be attributed to some other health conditions or nutrient deficiencies.
Consequently, few people (or their physicians, for that matter) realize that they are not consuming enough omega-3 fatty acids. The symptoms of omega-3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.
What are toxicity symptoms for omega 3 fatty acids?
In its 2002 guidelines for omega-3 fatty acid intake, the Institute of Medicine at the National Academy of Sciences declined to establish a Tolerable Upper Intake Level (UL) for omega-3s. However, research was cited showing increased risk of bleeding and hemorrhagic stroke in a few studies following supplementation with omega-3s. Individuals who have disorders involving bleeding, who bruise very easily, or who are taking blood thinners should consult with a medical practitioner before taking supplemental omega-3 fatty acids.
How do cooking, storage, or processing affect omega-3 fatty acids?
Polyunsaturated oils, including the omega-3 fats, are extremely susceptible to damage from heat, light, and oxygen. When exposed to these elements for too long, the fatty acids in the oil become oxidized, a scientific term that simply means that the oil becomes rancid.
Rancidity not only alters the flavor and smell of the oil, but it also diminishes the nutritional value. More importantly, the oxidation of fatty acids produces free radicals, which are believed to play a role in the development of cancer and other degenerative diseases.
Under most circumstances, the problem of rancidity only arises when the oils are removed from their natural food package. For example, the hard shell of the flaxseed protects the oil inside the seed from heat, light, and oxygen. Flaxseeds also contain antioxidant compounds, such as vitamin E, that provide additional protection against oxidation. But, when the seed is pressed to isolate the oil, the oil becomes vulnerable to the elements.
As a result, oils rich in polyunsaturated fatty acids should be stored in dark glass, tightly closed containers in the refrigerator or freezer. In addition, these oils should never be heated on the stove. So, instead of sautéing your vegetables in flaxseed or walnut oil, make a salad dressing using these oils.
Although less a problem with whole foods than processed oils, some foods containing omega-3 fatty acids appear to lose some of their health benefits (like heart protection) when the foods are fried. Fried fish is a good example in this area, since fried fish containing omega-3s have been shown to provide less heart protection than baked or broiled fish containing the same amount of omega-3s.
What factors might contribute to a deficiency of omega-3 fatty acids?
he conversion of alpha-linolenic acid to EPA and DHA involves a series of chemical reactions. One of the first reactions in this series is catalyzed by the enzyme delta-6 desaturase. Further down the line is a reaction that is catalyzed by the enzyme delta-5 desaturase. Unfortunately, it is now well-known that these enzymes do not function optimally in many people, and, consequently, only a small amount of the alpha-linolenic acid consumed in the diet is converted to EPA, DHA, and ultimately to the anti-inflammatory prostaglandins.
To increase the activity of your desaturase enzymes, be sure that your diet includes a sufficient amount of vitamin B6, vitamin B3, vitamin C, magnesium and zinc. In addition, limit your intake of saturated fat and partially hydrogenated fat, as these fats are known to decrease the activity of delta-6 desaturase. Also, to be on the safe side, consider including a direct source of EPA and DHA if your diet, such as wild-caught salmon, halibut, or tuna.
What medications affect omega-3 fatty acids?
In addition, a high dietary intake of omega-3 fats, especially from fish, may decrease blood pressure and thin the blood. People taking prescription blood pressure medications and/or anticoagulants should consult with their physician before taking fish oil supplements.
How do other nutrients interact with omega-3 fatty acids?
What health conditions require special emphasis on omega-3 fatty acids?
- Alzheimer's disease
- Asthma
- Attention deficit hyperactivity disorder (ADHD)
- Bipolar disorder
- Cancer
- Cardiovascular disease
- Depression
- Diabetes
- Eczema
- High blood pressure
- Huntington's disease
- Lupus
- Migraine headaches
- Multiple sclerosis
- Obesity
- Osteoarthritis
- Osteoporosis
- Psoriasis
- Rheumatoid arthritis
What forms of omega-3 fatty acids are found in dietary supplements?
When purchasing an omega-3 fatty acid supplement, remember that these oils are highly sensitive to damage from heat, light and oxygen. Choose a certified organic product that has been refrigerated and is packaged in a dark brown or green glass jar and be sure to store the product in your refrigerator or freezer.
It is also advisable to choose a supplement that contains vitamin E. Vitamin E is a powerful antioxidant, which is added to the oil to prevent the fatty acids from becoming oxidized (or rancid).
What foods provide omega-3 fatty acids?
Studies have proven that a relatively small number of omega-3 food sources can have a measurable impact on your blood levels of omega-3s, including those two key omega-3 fatty acids, EPA (eicosaenoic acid) and DHA (docosahexaenoic acid). For example, two weekly servings of a non-fried, omega-3 containing fish (like wild-caught Pacific salmon) is enough to boost your blood levels of omega-3s.
Introduction to Nutrient Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of omega 3 fatty acids. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of omega 3 fatty acids contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."| World's Healthiest Foods ranked as quality sources of: omega 3 fatty acids | ||||||
|---|---|---|---|---|---|---|
| Food | Serving Size | Cals | Amount (g) | DV (%) | Nutrient Density | World's Healthiest Foods Rating |
| Flaxseeds | 2 tbs | 95.3 | 3.51 | 146.3 | 27.6 | excellent |
| Cloves, dried, ground | 2 tsp | 14.2 | 0.20 | 8.3 | 10.6 | very good |
| Walnuts | 0.25 cup | 163.5 | 2.27 | 94.6 | 10.4 | excellent |
| Oregano, dried, ground | 2 tsp | 9.2 | 0.12 | 5.0 | 9.8 | very good |
| Salmon, chinook, baked/broiled | 4 oz-wt | 261.9 | 2.09 | 87.1 | 6.0 | excellent |
| Cauliflower, boiled | 1 cup | 28.5 | 0.21 | 8.8 | 5.5 | very good |
| Sardines | 3.25 oz can | 191.4 | 1.36 | 56.7 | 5.3 | very good |
| Mustard seeds | 2 tsp | 35.0 | 0.20 | 8.3 | 4.3 | very good |
| Cabbage, shredded, boiled | 1 cup | 33.0 | 0.17 | 7.1 | 3.9 | very good |
| Romaine lettuce | 2 cup | 15.7 | 0.08 | 3.3 | 3.8 | good |
| Broccoli, steamed | 1 cup | 43.7 | 0.20 | 8.3 | 3.4 | very good |
| Brussel sprouts, boiled | 1 cup | 60.8 | 0.26 | 10.8 | 3.2 | good |
| Winter squash, baked, cubes | 1 cup | 80.0 | 0.34 | 14.2 | 3.2 | good |
| Tofu, raw | 4 oz-wt | 86.2 | 0.36 | 15.0 | 3.1 | good |
| Summer squash, cooked, slices | 1 cup | 36.0 | 0.15 | 6.3 | 3.1 | good |
| Halibut, baked/broiled | 4 oz-wt | 158.8 | 0.62 | 25.8 | 2.9 | good |
| Collard greens, boiled | 1 cup | 49.4 | 0.18 | 7.5 | 2.7 | good |
| Spinach, boiled | 1 cup | 41.4 | 0.15 | 6.3 | 2.7 | good |
| Kale, boiled | 1 cup | 36.4 | 0.13 | 5.4 | 2.7 | good |
| Soybeans, cooked | 1 cup | 297.6 | 1.03 | 42.9 | 2.6 | good |
| Shrimp, steamed/boiled | 4 oz-wt | 112.3 | 0.37 | 15.4 | 2.5 | good |
| Turnip greens, cooked | 1 cup | 28.8 | 0.09 | 3.8 | 2.3 | good |
| Cod, baked/broiled | 4 oz-wt | 119.1 | 0.32 | 13.3 | 2.0 | good |
| Strawberries | 1 cup | 43.2 | 0.11 | 4.6 | 1.9 | good |
| Green beans, boiled | 1 cup | 43.8 | 0.11 | 4.6 | 1.9 | good |
| Snapper, baked/broiled | 4 oz-wt | 145.2 | 0.36 | 15.0 | 1.9 | good |
| Scallops, baked/broiled | 4 oz-wt | 151.7 | 0.35 | 14.6 | 1.7 | good |
| Tuna, yellowfin, baked/broiled | 4 oz-wt | 157.6 | 0.33 | 13.8 | 1.6 | good |
| Raspberries | 1 cup | 60.3 | 0.12 | 5.0 | 1.5 | good |
| Miso | 1 oz | 70.8 | 0.14 | 5.8 | 1.5 | good |
| World's Healthiest Foods Rating | Rule | ||||
|---|---|---|---|---|---|
| excellent | DV>=75% | OR | Density>=7.6 | AND | DV>=10% |
| very good | DV>=50% | OR | Density>=3.4 | AND | DV>=5% |
| good | DV>=25% | OR | Density>=1.5 | AND | DV>=2.5% |
What are current public health recommendations for omega-3 fatty acids?
In 2002, the Institute of Medicine at the National Academy of Sciences issued Adequate Intake (AI) levels for linolenic acid, the initial building block for all omega-3 fatty acids found in the body. For male teenagers and adult men, 1.6 grams per day were recommended, For female teenagers and adult women, the recommended amount was 1.1 grams per day. These guidelines do not seem as well-matched to the existing health research on omega-3 fatty acids as guidelines issued by the Workshop on the Essentiality of and Recommended Dietary Intakes (RDI) for Omega-6 and Omega-3 Fatty Acids in 1999 sponsored by the National Institutes of Health (NIH). This panel of experts recommended that people consume at least 2% of their total daily calories as omega-3 fats. To meet this recommendation, a person consuming 2000 calories per day should eat sufficient omega-3-rich foods to provide at least 4 grams of omega-3 fatty acids. This goal can be easily met by adding just two foods to your diet: flaxseeds and wild-caught salmon. Two tablespoons of flaxseeds contain 3.5 grams of omega-3 fats, while a 4 ounce piece of salmon contains 1.5 grams of omega 3 fats. There's research evidence showing that two servings of non-fried fish per week-especially salmon, tuna, and halibut-can be enough to significantly increase the level of omega-3 fatty acids in your blood (including the level of both EPA and DHA).
Vegans and vegetarians relying on ALA as their only source of omega-3 fatty acids should increase their consumption of ALA-rich foods accordingly to ensure sufficient production its important derivatives, EPA and DHA.
Uses:
Clinical evidence is strongest for heart disease and problems that contribute to heart disease, but omega-3 fatty acids may also be used for:
High cholesterol
People who follow a Mediterranean-style diet tend to have higher HDL or “good” cholesterol levels, which help promote heart health. Inuit Eskimos, who get high amounts of omega-3 fatty acids from eating fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fats in the blood). Several studies have shown that fish oil supplements reduce triglyceride levels. Finally, walnuts (which are rich in alpha linolenic acid or LNA, a type of omega-3 fatty acid) have been reported to lower total cholesterol and triglycerides in people with high cholesterol levels.
High blood pressure
Several clinical studies suggest that diets or fish oil supplements rich in omega-3 fatty acids lower blood pressure in people with hypertension. An analysis of 17 clinical studies using fish oil supplements found that taking 3 or more grams of fish oil daily may reduce blood pressure in people with untreated hypertension.
Heart disease
One of the best ways to help prevent heart disease is to eat a diet low in saturated fat and to eat foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid, the two omega-3 fatty acids found in fish oil) help reduce risk factors for heart disease, including high cholesterol and high blood pressure. Fish oil has been shown to lower levels of triglycerides (fats in the blood), and to lower risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries.
Large population studies suggest that getting omega-3 fatty acids in the diet, primarily from fish, helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. Eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, high doses of fish oil and omega-3 fatty acids may increase the risk of bleeding. People who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may have higher risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.
Diabetes
People with diabetes often have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so eating foods or taking fish oil supplements may help people with diabetes. Another type of omega-3 fatty acid, ALA (from flaxseed, for example) may not have the same benefit as fish oil. Some people with diabetes can' t efficiently convert LNA to a form of omega-3 fatty acids that the body can use. Also, some people with type 2 diabetes may have slight increases in fasting blood sugar when taking fish oil, so talk to your doctor to see if fish oil is right for you.
Rheumatoid arthritis
Most clinical studies examining omega-3 fatty acid supplements for arthritis have focused on rheumatoid arthritis (RA), an autoimmune disease that causes inflammation in the joints. A number of small studies have found that fish oil helps reduce symptoms of RA, including joint pain and morning stiffness. One study suggests that people with RA who take fish oil may be able to lower their dose of non-steroidal anti-inflammatory drugs (NSAIDs). However, unlike prescription medications, fish oil does not appear to slow progression of RA, only to treat the symptoms. Joint damage still occurs.
Laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may help people with osteoarthritis, although more study is needed. New Zealand green lipped mussel (Perna canaliculus), another potential source of omega-3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and improve walking pace in a small group of people with osteoarthritis. For some people, symptoms got worse before they improved.
An analysis of 17 randomized, controlled clinical trials looked at the pain relieving effects of omega-3 fatty acid supplements in people with RA or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega-3 fatty acids, along with conventional therapies such as NSAIDs, may help relieve joint pain associated with these conditions.
Systemic lupus erythematosus (SLE)
Several small studies suggest that EPA and fish oil may help reduce symptoms of lupus, an autoimmune condition characterized by fatigue and joint pain. However, two small studies found fish oil had no effect on lupus nephritis (kidney disease caused by lupus, a frequent complication of the disease).
Osteoporosis
Some studies suggest that omega-3 fatty acids may help increase levels of calcium in the body and improve bone strength, although not all results were positive. Some studies also suggest that people who don' t get enough of some essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to have bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those who took EPA and GLA supplements had less bone loss over 3 years than those who took placebo. Many of these women also experienced an increase in bone density.
Depression
Studies have found mixed results as to whether taking omega-3 fatty acids can help depression symptoms. Several studies have found that people who took omega-3 fatty acids in addition to prescription antidepressants had a greater improvement in symptoms than those who took antidepressants alone. However, other studies have found no benefit.
Studies are also mixed on whether omega-3 fatty acids alone have any effect on depression. Depression is a serious illness and you should not try to treat it on your own. See a doctor for help.
Bipolar disorder
In a clinical study of 30 people with bipolar disorder, those who took fish oil in addition to standard prescription treatments for bipolar disorder for 4 months experienced fewer mood swings and relapse than those who received placebo. But another 4-month long clinical study treating people with bipolar depression and rapid cycling bipolar disorder did not find that EPA helped reduce symptoms.
Schizophrenia
Preliminary clinical evidence suggests that people with schizophrenia may have an improvement in symptoms when given omega-3 fatty acids. However, a recent well-designed study concluded that EPA supplements are no better than placebo in improving symptoms of this condition.
Attention deficit/hyperactivity disorder (ADHD)
Children with attention deficit/hyperactivity disorder (ADHD) may have low levels of certain essential fatty acids (including EPA and DHA). In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids had more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels.
However, studies examining whether omega-3 fatty acids help improve symptoms of ADHD have found mixed results. A few studies have found that omega-3 fatty acids helped improve behavioral symptoms, but most were not well designed. One study that looked at DHA in addition to stimulant therapy (standard therapy for ADHD) found no effect. More research is needed, but eating foods that are high in omega-3 fatty acids is a reasonable approach for someone with ADHD.
Skin disorders
In one clinical study, 13 people with sun sensitivity known as photo dermatitis showed less sensitivity to UV rays after taking fish oil supplements. However, topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who took EPA with their prescription medications did better than those treated with the medications alone. However, a larger study of people with psoriasis found no benefit from fish oil.
Inflammatory bowel disease (IBD)
Results are mixed as to whether omega-3 fatty acids can help reduce symptoms of Crohn' s disease and ulcerative colitis, the two types of IBD. Some studies suggest that omega-3 fatty acids may help when added to medication, such as sulfasalazine (a standard medication for IBD). Others find no effect. More studies are needed. Fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea).
Asthma
Studies examining omega-3 fatty acids for asthma are mixed. In one small, well-designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months reduced their symptoms compared to children who took placebo. However, most studies have shown no effect.
Macular Degeneration
A questionnaire given to more than 3,000 people over the age of 49 found that those who ate more fish were less likely to have macular degeneration (a serious age-related eye condition that can progress to blindness) than those who ate less fish. Similarly, a clinical study comparing 350 people with macular degeneration to 500 without the eye disease found that those with a healthy dietary balance of omega-3 and omega-6 fatty acids and more fish in their diets were less likely to have macular degeneration.
Menstrual pain
In one study of 42 women, they had less menstrual pain when they took fish oil supplements than when they took placebo.
Coloncancer
Eating foods rich in omega-3 fatty acids seems to reduce the risk of colorectal cancer. For example, Eskimos, who tend to have a high-fat diet but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer. Preliminary studies suggest that taking fish oil daily may help slow the progression of colon cancer in people with early stages of the disease. If you have colorectal cancer, ask your doctor before taking any supplements.
Breast cancer
Although not all experts agree, women who eat foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. More research is needed to understand the effect that omega-3 fatty acids may have on the prevention of breast cancer.
Prostate cancer
Population based studies of groups of men suggest that a low-fat diet including omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer.
Dietary Sources:
Fish, plant, and nut oils are the primary dietary source of omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. ALA is found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Other sources of omega-3 fatty acids include sea life such as krill and algae.
Available Forms:
Both EPA and DHA can be taken in the form of fish oil capsules. Flaxseed, flaxseed oil, fish and krill oils should be kept refrigerated. Whole flaxseeds must be ground within 24 hours of use, so the ingredients stay active. Flaxseeds are also available in ground form in a special mylar package so that the components in the flaxseeds stay active.
Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.
How to Take It:
Dosing for fish oil supplements should be based on the amount of EPA and DHA, not on the total amount of fish oil. Supplements vary in the amounts and ratios of EPA and DHA. A common amount of omega-3 fatty acids in fish oil capsules is 0.18 grams (180 mg) of EPA and 0.12 grams (120 mg) of DHA. Five grams of fish oil contains approximately 0.17 - 0.56 grams (170 -560 mg) of EPA and 0.072 - 0.31 grams (72 - 310 mg) of DHA. Different types of fish contain variable amounts of omega-3 fatty acids, and different types of nuts or oil contain variable amounts of LNA. Fish oils contain approximately 9 calories per gram of oil.
Children (18 years and younger)
There is no established dose for children. Omega-3 fatty acids are used in some infant formulas. Fish oil capsules should not be used in children except under the direction of a health care provider. Children should avoid eating fish that may be high in mercury, such as shark, swordfish, king mackerel, and tilefish. (See Precautions section.)
Adults
Do not take more than 3 grams daily of omega-3 fatty acids from capsules without the supervision of a health care provider, due to an increased risk of bleeding.
- For healthy adults with no history of heart disease: The American Heart Association recommends eating fish at least 2 times per week.
- For adults with coronary heart disease: The American Heart Association recommends an omega-3 fatty acid supplement (as fish oils), 1 gram daily of EPA and DHA. It may take 2 - 3 weeks for benefits of fish oil supplements to be seen.
- For adults with high cholesterol levels: The American Heart Association recommends an omega-3 fatty acid supplement (as fish oils), 2 - 4 grams daily of EPA and DHA. It may take 2 - 3 weeks for benefits of fish oil supplements to be seen.
Precautions:
Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.
Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications including warfarin (Coumadin) or clopidogrel (Plavix). High doses of omega-3 fatty acids may increase the risk of bleeding.
Fish oil can cause gas, bloating, belching, and diarrhea. Time-release preparations may reduce these side effects, however.
People with either diabetes or schizophrenia may lack the ability to convert alpha-linolenic acid (LNA) to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the forms more readily used in the body. People with these conditions should be sure to get enough EPA and DHA from their diets. Also, people with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements. If you have type 2 diabetes, use fish oil supplements only under the supervision of a health care provider.
Although studies suggest that eating fish (which includes the omega-3 fatty acids EPA and DHA) may reduce the risk of macular degeneration, a recent study including 2 large groups of men and women found that diets rich in LNA may increase the risk of this disease. Until more information becomes available, people with macular degeneration should get omega-3 fatty acids from sources of EPA and DHA, rather than LNA.
Fish and fish oil may protect against prostate cancer, but LNA may be associated with increased risk of prostate cancer in men. More research in this area is needed.
Some fish may contain potentially harmful contaminants, such as heavy metals (including mercury), dioxins, and polychlorinated biphenyls (PCBs). For sport-caught fish, the U.S. Environmental Protection Agency (EPA) recommends that pregnant or nursing women eat no more than a single 6-ounce meal per week, and young children less than 2 ounces per week. For farm-raised, imported, or marine fish, the U.S. Food and Drug Administration recommends that pregnant or nursing women and young children avoid eating types with higher levels of mercury (such as mackerel, shark, swordfish, or tilefish), and eat up to 12 ounces per week of other fish types.
Buy fish oil from a reputable source that tests to make sure there is no mercury or pesticide residues in its products.
Possible Interactions:
If you are currently being treated with any of the following medications, you should not use omega-3 fatty acid supplements, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (LNA), without first talking to your health care provider.
Blood-thinning medications -- Omega-3 fatty acids may increase the effects of blood thinning medications, including aspirin, warfarin (Coumadin), and clopedigrel (Plavix). Taking aspirin and omega-3 fatty acids may be helpful in some circumstances (such as in heart disease), but they should only be taken together under the supervision of a health care provider.
Diabetes medications -- Taking omega-3 fatty acid supplements may increase fasting blood sugar levels. Use with caution if taking medications to lower blood sugar, such as glipizide (Glucotrol and Glucotrol XL), glyburide (Micronase or Diabeta), glucophage (Metformin), or insulin. Your doctor may need to increase your medication dose. These drugs include:
- Glipizide (Glucotrol and Glucotrol XL)
- Glyburide (Micronase or Diabeta)
- Metformin (Glucophage)
- Insulin
Cyclosporine -- Cyclosporine is a medication given to people with organ transplants. Taking omega-3 fatty acids during cyclosporine (Sandimmune) therapy may reduce toxic side effects, such as high blood pressure and kidney damage, associated with this medication.
Etretinate and topical steroids -- Adding omega-3 fatty acids (specifically EPA) to the drug therapy etretinate (Tegison) and topical corticosteroids may improve symptoms of psoriasis.
Cholesterol-lowering medications -- Following dietary guidelines, including increasing the amount of omega-3 fatty acids in your diet and reducing the omega-6 to omega-3 ratio, may help a group of cholesterol lowering medications known as statins to work more effectively. These medications include:
- Atorvastatin (Liptor)
- Lovastatin (Mevacor)
- Simvastatin (Zocor)
Nonsteroidal anti-inflammatory drugs (NSAIDs) -- In an animal study, treatment with omega-3 fatty acids reduced the risk of ulcers from nonsteroidal anti-inflammatory drugs (NSAIDs). NSAIDs include ibuprofen (Motrin or Advil) and naproxen (Aleve or Naprosyn). More research is needed to see whether omega-3 fatty acids would have the same effects in people.
- Reviewed last on: 6/25/2009
- Steven D. Ehrlich, NMD, Solutions Acupuncture, a private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.
Recommendations for omega-3 consumption
To date, the Institute of Medicine at the National Academy of Sciences has not yet issued any Dietary Reference Intakes for omega-3 fats. Recently, however, the National Institutes of Health recommended that people consume at least 2% of their total daily calories as omega-3 fats. To meet this recommendation, a person consuming 2000 calories per day would have to eat at least 2 grams of omega-3 fats. Many nutrition experts believe that this recommendation is not high enough, and would suggest, instead, that people consume at least 4% of their total calories (approximately 4 grams) as omega-3 fats.
Food sources of omega-3 fats - flaxseeds and walnuts
At the top of our list for increasing omega-3s would be flaxseeds and walnuts. One-quarter cup of flaxseeds contains about 7 grams of omega-3 fatty acids while one-quarter cup of walnuts contains about 2.3 grams. In either case, the amount is pretty substantial. Therefore by combining one-quarter cup of walnuts with a tablespoon of flaxseeds you will add close to the recommended 4 grams of omega-3 fats to your diet.
Food sources of omega-3 fats - beans
Flax seeds and walnuts are not your only choices, of course! One cup's worth of soybeans, navy beans, or kidney beans provides between 200 and 1,000 milligrams of omega-3s (0.2 to 1.0 grams). A four-ounce serving of tofu will provide about 0.4 grams of omega-3s. Therefore, these foods provide between 10% and 50% of the National Institutes of Health recommendation, and a substantial step up from the average U.S. adult intake.
Food sources of omega-3 fats - fish, winter squash and olive oil
With both olive oil and fish, stay away from frying. Frying with olive oil will damage the omega-3s and deprive you of their health benefits. So will the frying of fish—even fish that contain omega-3s. In a research study that compared consumption of fried versus nonfried fish and risk of atherosclerosis, consumption of fried fish was found to offer no health protection to the study participants, even when the fish contained omega-3 fats.
Practical tips
When it comes to increasing your omega-3 fatty acids intake, don't worry about bringing your calculator to the kitchen. All you have to do is to focus on bringing more omega 3 rich foods into your diet.
Eating fish and seafood such as salmon, halibut, tuna and scallops a few times a week is an easy way to increase your omega-3 intake. Plus you'll get all of the other nutritional benefits that these foods have to offer.
As noted, walnuts and flaxseeds can be important contributors to an omega-3 rich diet. To increase your intake of these foods, adding this nut-seed combination to salads, baked potatoes or granola is just one of the many ways to easily incorporate these foods into your meal plan. Additionally, if you grind nut butters at home, they could also be used in the above ratio as a nut-seed blend. (Although it is somewhat difficult to clean, a standard coffee bean grinder usually does fairly well as a nut-seed grinder than can produce a very creamy buttery blend.) If you like your nuts roasted, do so gently - in a 160-170 degree oven for 15-20 minutes - to preserve the omega-3 fats.
In addition, incorporating more beans, winter squash, and extra virgin olive oil to your meal plan is easy. And features on our website will make it even easier. Visit the "How to Use" sections in the articles on each of the particular foods to learn about delicious quick serving tips. Using our Recipe Assistant can also help you to find recipes that feature these omega 3-rich foods.
Top 1 Omega 3 food sources
Table 1
Foods concentrated in Omega-3 fatty acids
| Food | Serving | omega-3 fatty acids | % DV | Density | Quality |
|---|---|---|---|---|---|
| Flax seeds | 0.25 cups | 7.0 g | 156.4 | 17.6 | Excellent |
| Walnuts C | 0.25 cup | 2.3 g | 50.4 | 6.3 | Very good |
| Chinook salmon, baked/broiled | 4.0 oz-wt | 2.1 g | 46.4 | 3.6 | Very good |
| Scallops, baked/broiled | 4.0 oz-wt | 1.1 g | 24.4 | 3.3 | Good |
| Soybeans, cooked | 1 cup | 1.0 g | 22.9 | 1.6 | Good |
| Halibut, baked/broiled | 4.0 oz-wt | 0.6 g | 13.8 | 1.8 | Good |
| Shrimp, steamed, boiled | 4.0 oz-wt | 0.4 g | 8.2 | 1.5 | Good |
| Snapper, baked | 4.0 oz-wt | 0.4 g | 8.0 | 1.1 | Good |
| Tofu, raw | 4.0 oz-wt | 0.4 g | 8.0 | 1.9 | Good |
| Winter squash | 1 cup | 0.3 g | 7.6 | 1.9 | Good |
| Tuna, yellowfin | 4.0 oz-wt | 0.3 g | 7.3 | 0.9 | - |
| Cod, baked | 4.0 oz-wt | 0.3 g | 7.1 | 1.2 | - |
| Kidney beans | 1 cup | 0.3 g | 6.7 | 0.6 | - |
What You Should Know
About Omega-3 Fish Oil
See the Omega 3 interactive flash presentation or keep on reading.
Peggy felt hopeless. For years, she’d been suffering with painful arthritis, chronic fatigue, migraines, allergies, high cholesterol and depression. So when the doctor prescribed her thirteenth medication, it was more than she could take. She decided to find a better solution.
Six months later, Peggy had a new lease on life. She was medication free and feeling great, thanks to a whole food program with Omega 3 Salmon Oil.
Many people know some of the benefits of Omega-3 fish oils. But most don’t know the important inside story of what they are, where they come from and how to get safe results. Or, why it even matters.
What Does All This Mean To You?
Get The Benefits Pure & Simple
This guarantee is backed up right on the label by Dr. Gordon Newell and Dr. Arthur Furst (considered “the world's leading toxicologist” by the World Health Organization). Both of these scientists are former presidents of the prestigious American College of Toxicology.
Salmon Oil Plus is lightly pressed from only the flesh of wild, health screened, disease-free salmon that live in the cold, clean waters of the Arctic Circle.
And, for greater heart, brain and joint health, we also provide our exclusive UHPO3 concentrate, derived from clean, healthy tuna, sardines and anchovies. Through our unique "molecular differentiation" technology, we optimize specific nutrient molecules, while eliminating others (like those that cause belching), delivering unsurpassed potency and purity.
Each serving of Salmon Oil Plus - the first fish oil supplement of its kind - provides a balanced spectrum of all 8 omega three family members involved in human nutrition. You're guaranteed 460 mg EPA, 480 mg DHA, 50 mg DPA and 80 mg of mixed omega 3s, including SDA, ETA(3), ETA, HPA and ALA.
And, if you can find anything comparable to Omega III Salmon Oil Plus (which we seriously doubt) and you were to compare the cost of daily dosages you would find our price is even better. It’s also much safer and has only 1/5 the calories at just 1/3 the cost of an equivalent serving of wild salmon.
Books for omega 3 fish oil
- Andrew L Stoll, M.D. - 2001 - 304 pages - Preview
books.google.com - More editions -Some oils are produced and encapsulated under nitrogen, while some are exposed to oxygen during their manufacture. Most fish oil supplements found in health food stores and pharmacies contain only 30 percent omega-3 fatty acids, ... - Joseph C. Maroon, Jeffrey Bost - 2006 - 172 pages - Preview
books.google.com -The solution to these concerns is supplementation with a purified, concentrated, measured source of omega-3 EFAs: fish oil. WHY FISH? Is fish oil really the best source of omega-3 EFAs? Absolutely. You could add more omega-3 EFAs to ... - Gunther B. Paulien - 1995 - 536 pages - Preview
books.google.com -OMEGA— 3 HELPS THE HEALING PROCESS— OMEGA-3 fish oil helps the healing process by making the blood cells less sticky, ... Investigators feel that omega-3 fish oils exert their therapeutic effect in RHEUMATOID ARTHRITIS and PSORIASIS by ... - Frances Sizer Webb, Ellie Whitney, Frances Sienkiewicz Sizer - 2008 - 595 pages - Preview
books.google.com - More editions -Supplements of fish oil may not be the best choice for a number of reasons. Most important among them, high intakes of omega-3 polyunsaturated fatty acids may increase bleeding time, interfere with wound healing, and suppress immune ... - Robert P. Harris - 2006 - 123 pages - Preview
books.google.com -Most dietary supplements containing EPA and DHA omega-3 fatty acids (whether fish oils or algal oils) are in softgels, ... FDA estimates that 1 - 2 softgels may weigh about 1 - 3 g, containing about 0.5 - 2 g of fish oil or algal oil. ... - David Rakel - 2007 - 1238 pages - Preview
books.google.com - More editions -Omega-3 fatty acids have minimal associated adverse effects.19 Fish oil supplements may cause a fishy aftertaste or mild ... Fish oil capsules may be preferable to fish as an omega-3 fatty acid source for pregnant women and children. ... - Jack Challem - 2003 - 272 pages - Preview
books.google.com - More editions -How to Buy and Use Fish Oil Supplements There are so many omega-3 fish oil supplements on the market that it is often confusing to ... To enhance the antiinflammatory effects of omega-3 fish oils take gamma-linolenic acid supplements. ... - Mitchell Bebel Stargrove, Jonathan Treasure, Dwight L. McKee - 2008 - 932 pages - Preview
books.google.com -Notably, treatment with ''fish oil omega-3 fatty acids reverted the chemiluminescence induced by t-BuOOH and LPI to baseline levels but that did not occur when patients received only sulfasalazine.'' The authors interpreted their ... - Gabriel Cousens, David Rainoshek - 2008 - 472 pages - Preview
books.google.com - More editions -FLAX VERSUS FISH OIL: FLAX WINS Flax seed contains 18–24 percent omega-3, compared to the low content in fish of 0–2 percent. ... The vegetarian flax seed has many major advantages over fish oil. The first is that the omega-3 is a basic ... - Bernhard Maisch, R. Oelze - 2006 - 185 pages - Preview
books.google.com -A randomized trial of high-dose compared with low-dose omega-3 fatty acids in severe IgA nephropathy. J. Am. Soc. Nephrol. 12 (2001) 791-799. [32] E. Guallar, CH Hennekens, FM Sacks et al. A prospective study of plasma fish oil levels ...
In My Library: News for omega 3 fish oil
To Your Health: What's up with omega-3 fish oils?
Brookline TAB - Rick Donahue - 2 days ago
Omega-3 fish oils called EPA and DHA are especially good at helping to make your cell walls more supple and lubricate the tiny cellular doors and windows ...More Doctors Recommend Fish Oil for Benefits to Eye Health
openPR (press release) - 3 hours ago
More doctors are beginning to recommend supplements with omega-3 which are taken in the form of fish oil supplements.Omega-3 supplements contain DHA and EPA ...Foodspeak / Get schooled on fish oil's benefits, risks - Westport-News
all 3 news articles »Study Reveals How Omega 3′s Work In Preventing Several Forms Of ...
Biomed Middle East - 4 hours ago
Omega-3 fatty acids – fats commonly found in fish oil – were shown several years ago to prevent retinopathy, a major form of blindness, in a mouse model of ...
More benefits of omega-3 fish oil cited
Philippine Star - 2 days ago
MANILA, Philippines - Omega-3 fish oil is well known for its beneficial effects on the heart — preventing heart attacks, stroke, and sudden death. ...Study: Omega-3 Found In Fish May Help Treat Retinal Disease
PerishableNews (press release) - Charlie Fidelman - 12 hours ago
But fish oil has a new star: omega-3. A discovery about fatty acids by a Harvard researcher, neurobiochemist Przemyslaw (Mike) Sapieha, ...Federal guidelines call for more fish in our diets; here's how to ...
Rochester Democrat and Chronicle - Chris Swingle - 1 day ago
Courier-Journal For people who don't eat seafood, omega-3 fatty acids can be ... per week (8 ounces in all) to get about 1750 mg of the healthy fish oils. ...
Fish and Omega-3 Fatty Acids
Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).
Go fish
The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.
Increasing omega-3 fatty acid consumption through foods is preferable. However, those with coronary artery disease, may not get enough omega-3 by diet alone. These people may want to talk to their doctor about supplements. And for those with high triglycerides, even larger doses could help.
Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes could cause excessive bleeding in some people. Check out Fish 101 for specific consumption recommendations.
Eating fish, is there a catch?
Some types of fish may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Levels of these substances are generally highest in older, larger, predatory fish and marine mammals.
The benefits and risks of eating fish vary depending on a person’s stage of life.
- Children and pregnant women are advised by the U.S. Food and Drug Administration (FDA) to avoid eating those fish with the potential for the highest level of mercury contamination (e.g., shark, swordfish, king mackerel or tilefish); to eat up to 12 ounces (two average meals) per week of a variety of fish and shellfish that are lower in mercury (e.g., canned light tuna, salmon, pollock, catfish); and check local advisories about the safety of fish caught by family and friends in local lakes, rivers and coastal areas.
- For middle-aged and older men and postmenopausal women, the benefits of fish consumption far outweigh the potential risks when the amount of fish are eaten is within the recommendations established by the FDA and Environmental Protection Agency.
- Eating a variety of fish will help minimize any potentially adverse effects due to environmental pollutants.
Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, king Mackerel, or tilefish because they contain high levels of mercury. Check out Fish 101 for amounts of omega-3 fatty acids and mercury levels for the top 10 fish and shellfish in the United States. Also check out frequently asked questions by consumers.
Tips for Cooking Fish
- Enjoy fish baked or grilled, not fried.
- Choose low-sodium, low-fat seasonings such as spices, herbs, lemon juice and other flavorings in cooking and at the table
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- Thousands Are Taking Omega 3 Capsules
Why so many people are taking Omega 3 capsules on a daily basis.
Thousands are now taking Omega 3 capsules and with all of the benefits these little pills have to offer, it's no wonder why. Omega 3 capsules have been credited with everything from helping to maintain healthy cardiovascular health to putting the brakes on the development of Alzheimer's.Finding out whether or not Omega 3 capsules can help you is as simple as asking yourself whether you want your body operating at peak performance or not.
For the Heart
Omega 3 has long been known to help with the maintenance of cardiovascular health. Omega 3 capsules can help maintain lower blood pressure and can help lower triglyceride levels.Fighting Cholesterol
In addition to maintaining a healthy heart, Omega 3 capsules can help you manage your LDL and HDL cholesterol levels. Because studies have shown that Omega 3 may help increase HDL cholesterol and may help reduce LDL cholesterol levels, it is becoming an increasingly common cardiovascular health supplement.Helping Mood Disorders
The benefits of Omega 3 go well beyond our physical health. Omega 3 has been shown to be highly effective in treating depression and bipolar disorder. In fact, Omega 3 capsules have also been proven to help with Schizophrenia and Alzheimer's.Where to Get It
Because the body cannot produce Omega 3 on its own, you need to get enough Omega 3 from your diet. Fatty fish is the best source of Omega 3, but it's not the safest.Because fatty fish often contain traces of mercury, too much fish can be hazardous to you health. Because of that, many people are now taking Omega 3 capsules such as the one at this website in order to get the Omega 3 that they need.
By taking Omega 3 capsules like the one recommended, you'll be benefiting your heart, your body and your mind.
How Do You Choose Your Omega 3 Capsules?
With all the talk of EPA and DHA and ALA, how do you choose your Omega 3 capsules?
If you’ve been reading about Omega 3 fish oil you may have become a little confused. The more you read the worse it gets. You start learning about EPA and DHA, and long chain and short chain omega 3 fats. About ALA and converting ALA to DHA.For example a reader recently asked us about how to choose his omega 3 fish oil capsules. He was confused about the difference between long chain and short chain Omega 3 fats, and confused about which were the best Omega 3 supplements.
We can understand that. Here’s a short explanation, and then we’ll have a look at how to choose the best Omega 3 fish oil supplements.
The three Omega 3 fats we’ve mentioned (DHA, EPA and ALA) are polyunsaturated fats. They are all good for your body but by far the best and most important is DHA. Remember DHA is the fat that makes up a large part of your brain, though of course that isn’t the only reason.
ALA is primarily found in plant foods like flax, whilst EPA and DHA are found in sea foods like fish. ALA is the less important Omega3 nutrient. And ALA is a short chain fat. No need to go into complete detail on what a short chain fat is as it’s really complicated.
But DHA, the most important Omega 3 fatty acid, is a long chain fat, and, along with EPA, is what you need from your Omega 3 supplements. And all Omega 3 fish oil capsules contain DHA.
So you’re better getting your Omega 3 fats from fish oil supplements rather than supplements like flax seed oil supplements.
So are all fish oil supplements the same? How do you choose between them?
There’s 2 things you need to look for to find the best rated Omega 3 fish oil capsules. You need to look for the quantity of DHA in the capsules, and the purity of the oil.
You look for the quantity as all fish oil capsules have DHA, but in different amounts. Thus you cannot just look for the cheapest fish oil capsules without knowing how much DHA is in them.
Supplements with a third of the amount of DHA than other supplements are not good value even if they are half the price, because on a price/DHA quantity comparison they are actually more expensive.
And that’s not all, you need to consider the purity of the oils too, because, sad to say, many of our fish are contaminated with toxins. You wouldn’t want to take Omega 3 capsules with traces of mercury and PCBs would you?
We’ve done a comparison of Omega 3 capsules and what we’ve found surprised us. The most pure Omega 3 supplements have the highest DHA levels and are the best value. These are manufactured by a New Zealand company called Xtend Life which pays extraordinary attention to making the worlds best Omega 3 products.
They win on both purity and quantity of DHA per capsule.So that’s a short summary of what you look for when choosing your Omega 3 fish oil capsules. Ignore everything else, all fish oil capsules have both EPA and DHA, the latter being by far the most important. Do a comparison of quantity of DHA, and purity of product.
That’s how you choose your Omega 3 supplements.
Shopping results for omega 3 supplements
Walgreens Omega-3 Fish Oil Concentrate 1000 mg Dietary Supplement
Fish oil naturally contains the omega-3 fatty acids, EPA and DHA. Omega-3 fatty acids help maintain heart and vascular health. It also helps ...
Nordic Naturals Ultimate Omega - 180 Softgels - Omega 3 Fish Oil
Ultimate Omega - 180 Softgels. Ultimate Omega contains 70% purified omega-3 fatty acids, providing an exceptional high concentration of EPA and ...Kirkland Natural Fish Oil Omega 3 Concentrate 400-Count Softgels
Kirkland Signature fish supply comes from deep ocean waters. Kirkland Signature fish oil is not supplied from farm-raised fish. State-of-the-art ...- a - Omega-3 Fish Oil Orange - 90 PacketsOmega-3 squeeze from coromega is a tasty burst of goodness. Omega-3 provides 2 important fatty acids: EPA for a healthy heart, DHA for strong ...
Carlson Super Omega-3 Gems - Fish Oil Concentrate (1000mg) 130sgels
Fish body oil is the ONLY MAJOR SOURCE of the polyunsaturated Omega-3's EPA and DHA. For those individuals who do not eat an oily fish diet ...
Nordic Naturals Omega 3 - 180 Ct
Natural Triglyceride FormGreat Lemon Taste! Purified fish oil for optimal wellness*Pharmaceutical Grade and Distilled for PurityEach serving of ...
Perricone MD Omega 3 Dietary Supplement (30-day Supply) One Size
The benefits of a diet rich in Omega-3 are so great that they can actually be seen at the cellular composition level. Omega-3 reduces the ...
Nature Made Fish Oil Omega-3 Softgels 100ct Each - 2PK
Each batch of nature made fish oil is processed using state-of-the-art molecular distillation or absorbent technology to assure high levels of ...- $11from 44 stores
Super Omega 3-6-9 1200 MG - 180 Gels
NOW Super Omega 3-6-9 1200mg 180 Softgels - is a blend of Fish, Borage and Organic Flax Seed Oils. This combination of well-known nutritional oils ...
