Omega-3

Vegetarian Omega-3

Vegetarians enjoy many, well documented health benefits such as a reduced risk of osteoporosis, diabetes, cardiovascular disease and some types of cancer. Compared to the standard, Western diet of fast food and junk, the vegetarian lifestyle can be considered a much healthier alternative. However, although vegetarianism can be great for one’s health, vegetarians may be prone to omega-3 deficiency due to the fact that omega-3 is mainly found in fatty fish, meats and shell fish.

This article will look at several key pieces of literature focusing on vegetarian omega-3.

There has been much past and present research indicating that vegetarians may be severely lacking in omega-3. If you do not already know, omega-3 fatty acid is an essential nutrient that cannot be manufactured in the body- it must be consumed in the diet. Omega-3 is vital for optimal bodily function. Various scientific research has noted that due to the complete lack of animal fats in vegan-ism diets, vegans have greatly reduced values of omega-3 fatty acids compared to their animal fat eating counterparts.

On the other hand, Vegetarian omega-3 can be obtained from grass-fed milk, DHA fortified milk and free range eggs. Notice how I specifically noted grass-fed and free range for milk and eggs. Mass produced milk and eggs simply do not contain much, if any, omega-3. Before the industrial revolution and the mass refinement of foods that followed, the omega-3 fatty acids that were once found in unrefined vegetable oils, green leafy vegetables and free-range animal products are no longer viable sources of this essential nutrient.

The big problem regarding vegetarians and omega-3 is that the major sources of omega-3 fatty acids are fatty fish such as salmon, sardines, mackeral and tuna or the oil derived from the aforementioned fish (known as fish oil). Flax seed oil is also a source of omega-3 but it does not utilized as effectively in the body compared to the aforementioned fish oils.

Another big problem regarding vegetarians and omega-3 is that many vegetarians seem to consume a diet very high in omega-6, which is an omega-3 fatty acid antagonist. Oils such as safflower, nut oils, palm oil, canola oil all contain high levels of omega-6 fatty acids. Omega-6 fatty acids compete against omega-3 fatty acids and throw off the optimal balance which the body needs to function properly. While this does not sound like a big deal, a disporportionate balance of omega-6 to omega-3 can lead to an increased risk of arthritis, cancer, heart attack, diabetes and stroke.

Implications stemming from lack of Omega-3 found in Vegetarian Diets

While no one is arguing that vegetarianism is an unhealthy lifestyle, due to a lack of vegetarian omega-3, vegetarians could be at a higher risk for several ailments such as:

• Depression
• Dry hair, skin or nails
• Arthritis or aching joints/ muscles
• Inability to concentrate or forgetfulness
• Suppressed immune system (frequent sickness)
• Fatigue
• Poor digestion
• Lack of motivation

Are you a vegetarian? Does this sound like you? It may be time to consider vegetarian omega-3.

Omega-3 fatty acids are considered essential for the reason that the body cannot manufacture this nutrient- it must be consumed in diet. Not only that, omega-3′s role in the body is essential as well. Not only does omega-3 supply the body with energy, it is needed for optimal functioning and repair cellular membranes, hormones, nerve cells and other responsibilities including:

• Producing and regulating important hormones
• Optimizing immune system functioning
• Regulating joint and muscle inflammation, swelling and pain
• Preventing blood clots

and a host of other benefits as well!

The Solution For Vegetarian Omega-3

Alright, you finally get it. Being a vegetarian, while providing many great health benefits, leaves you susceptible to an omega-3 deficiency that could be causing you a host of problems. So what can you do about it? While besides forgoing your true vegetarian principles and just taking fish oil capsules, there are some products out there that may help your quest for eliminating your omega-3 deficiency. Here are some suggestions:

• An algae derived vegetarian omega-3 supplement. Not the greatest solution, but will provide some omega-3 without compromising vegetarianism.
• A fresh, high quality flax seed oil. Make sure to get a fresh, high quality oil and keep it cold. This stuff goes rancid fast. While flax seed oil does have omega-3, it does not contain much EPA or DHA, which are the main omega-3 fatty acids responsible for all the goodies listed above. The omega-3 acid found in flax seed oil must get converted to EPA and DHA, and depending on your health, may not be converted effectively.
• Grass fed milk and free range eggs. Not only would you be helping your local farmer, you would be consuming two foods that are very nutritious, provide omega-3 fatty acid and a host of other vitamins and nutrients. Win win!

Like with any change to your diet, I highly encourage you to consult with your doctor before making any changes to your current dietary habits. If he or she is good, they will certainly encourage and provide helpful insight regarding omega-3.

Omega Oil

There are many different types of omega oil, but in this article, I will focus on a specific type of omega oil known as omega-3. I will examine the different types of omega-3 oil, their sources, and the advantages and disadvantages of each.

Omega-3 polyunsaturated fatty acid, which constitutes omega-3 oil, can be broken down into three separate fatty acids- alpha-linolenic acid (ALA), docosahexaenoid acid (DHA) and eicosapentaenoic acid (EPA). It is important to distinguish these different omega-3 oils because they have different effects and are found in different products.

What are the different kinds of omega oil?

There are many types of omega-3 oil. Omega-3 oil is derived from a variety of sources including fish, nuts, seeds and sea plants. However not all omega-3 oil is the same. I mentioned earlier that there are three different types of omega-3 oil. Some omega-3 oils have different make ups and include more or less of the aforementioned omega oils.

Fish oil is probably the most popular omega oil. Fish oil contains mostly EPA and DHA which have many great health benefits. Similar to fish oil, salmon oil or krill oil contains high levels of EPA and DHA as well. There is very little, if any, ALA found in fish, salmon or krill oil. These oils can be found in liquid, gelatin capsule or chewable form.

Flax seed oil is another well- known omega-3 oil. Unlike fish, salmon or krill oil, flax seed oil is derived from flax seeds, a plant source. Flax seed oil contains very little, if any EPA and DHA and contains mostly ALA. The interesting thing about ALA is that it is converted into EPA and DHA in the body however the conversion process is not very efficient and varies between individuals.

Similarly to fish oils, the flax seed oil can be found in liquid and pill form. It should be noted that flax seed oil has a tendency to turn rancid, so it is best bought refrigerated and careful consideration should be made on buying a quality product.

Read my comparison on flaxseed oil vs fish oil!

What omega oil has the best benefits?

While there are many omega oils, and many have great benefits, fish oil seems to have the best benefits and be the best oil overall. I will list a few reasons why I believe fish oil is the superior omega oil compared to others.

Here are a few reasons:

• Fish oil has high levels of EPA and DHA. EPA and DHA have a laundry list of beneficial effects in the body. Flax seed and other omega-3 oils just do not compare. If you are wondering what fish oil is good for look no further!
• Many derivatives of fish oil. As I previously mentioned, there are many different types of fish oil such as salmon oil and krill oil. A greater selection allows an individual to pick and choose between the best available omega-3 oils on the market.
• Different forms of fish oil. Fish oil can be found in all different forms ranging from liquid, to gelatin capsule to even chewable! If you are interested in fish oil, but are reluctant to take pills, you may be interested in liquid fish oil. You may be interested in fish oil for kids but cannot get them to take liquid oil or swallow pills- try the chewable form!

Summary:

With so many omega oils and omega-3 options out there, it can be quite cumbersome to choose the right one for your health goals. Omega-3 fish oil seems to be the superior oil for several reasons outlined above. If you still have doubts, check out all the great information I have outlined on the right hand side. If you are interested in trying omega-3 oil for the first time, I highly recommend that you purchase online, as it is more cost effective than purchasing in the store. In addition, there are many more options available online!

How Much Omega-3 Per Day

If you’re wondering how much omega-3 per day you should eat or supplement, there are many factors to consider. This article will help you determine how much omega-3 you should take per day. If you are specifically looking for how much fish oil I should take, then check out my other article.

Many nutrition experts agree that a balanced fat intake is needed for optimal functioning. A balanced fat intake consists of equal amounts of mono-saturated, polyunsaturated and saturated fat. The fact of the matter, is that a large majority of developed populations consume little to no omega-3 fatty acids, an essential polyunsaturated fat. Due to this, the suggestion that any additional amount of omega-3 to one’s diet could likely be beneficial to their health.

How much omega-3 per day for cardiovascular boosting benefits?

If you’re wondering how much omega-3 per day you need to achieve the highly regarded cardiovascular benefits of omega-3, then the American Heart Association recommends 1-2 grams of EPA and DHA a day. EPA and DHA are two forms of omega-3, the kind that many of us do not consume with our day to day diets.

How much omega-3 per day for cognitive diseases?

Omega-3 supplements, particularly fish oil supplements which contain a high level of omega-3, have been shown to be beneficial to cognitive diseases such as depression, ADHD and dyslexia. It is recommended by health authorities such as the National Institute of Health that 9 grams of omega-3 fish oil be taken daily to help treat depression. Most health care practitioners recommend these larger doses to help treat  cognitive diseases.

How much omega-3 per day for active individuals or athletes?

Omega-3 or fish oil supplements can be play a beneficial role in the health of active individuals or athletes. Activity, while healthy and necessary for overall health, can lead to various inflammations of joints and other bodily tissues such as muscle. This inflammation can be combated directly by omega-3, which is anti- inflammatory in nature. The NIH recommends 2-3 grams of fish oil used a day for Rheumatoid arthritis.

Competitive athletes that spend a majority of their time practicing and competing may need more however. As I alluded to earlier in this article, health experts agree that a balanced fat intake is needed for optimal health and functioning. This means that in addition to omega-3, mono-saturated fat and saturated fat is needed.

For example, a 200 pound male participating in competitive sports may eat 200 grams of protein, 500 grams of carbohydrates and 100 grams of fat. A balanced fat intake would consist of an equal split of polyunsaturated, mono-saturated and saturated fat. While it would be entirely too cumbersome to consume the exact amount, supplementing with 10-15 grams of fish oil or another omega-3 supplement, may be beneficial, along with eating other fats and oils.

Omega-3 side effects and negative implications to consider

However, it must be noted that omega-3 supplements could have a negative reaction with certain cholesterol lowering medications, blood pressure medications and blood thinning medication. In addition, those with suppressed immune systems such the elderly or those suffering from HIV/AIDS should consult with their physician before taking omega-3 supplements. Those suffering pre existing health conditions could be subjected to various omega-3 side effects.

What is Omega-3?

The term “omega-3″ gets thrown around a lot by the news, health officials and your significant other. It can be seen on different food products, supplements and oils. People say its good for you. So what is omega-3?? Let’s take a look at what omega-3 really is.

What is Omega-3?

Omega-3 is actually a fat. That’s right, a fat. But isn’t fat bad for you? Not quite. Omega-3 is part of a class of essential unsaturated fatty acids. We’ll get back to why and how this fat is essential.

Omega-3 fatty acids, also referred to as n-3 fatty acids or ω-3 fatty acids, can be broken down into 3 different forms: eicosapentaenoic acid (EPA), α-linolenic acid (ALA) and docosahexaenoic acid (DHA). All of these omega-3 fatty acids are polyunsaturated. As I mentioned before, omega-3 fatty acids are essential to the body. The reason they are classified as essential is because the body cannot synthesize them, yet they required for various bodily functions such as normal metabolism. It should be mentioned that the body has a limited ability to convert ALA into EPA and DHA.

Why you should consume omega-3 fatty acids/

You’re probably thinking, “what is omega-3′s significance to my health?”. This is a fair question. Remember that omega-3 fatty acids are considered essential fatty acids and that essential fatty acids are required for many functions of the body, including a normal metabolism. The problem lies in the fact that many of us do not consume enough omega-3 fatty acids, and therefore are bodies are negatively affected.

Many experts agree that the best fat intake is one split across an even ratio. This includes saturated fat, polyunsaturated fat, and monosaturated fat. Most of our diets consist of mostly monosaturated and saturated fat. Unfortunately, while these fats are necessary for health, they are also very inflammatory in nature. This inflammation can lead to inflammatory health conditions such as heart disease, diabetes or arthritis. Interestedly enough, polyunsaturated fats such as omega-3, are anti-inflammatory. These anti-inflammatory properties combat inflammation and round out an otherwise unhealthy fat intake.

The bottom line is that omega-3 is essential to a healthy diet, yet we do not consume enough or any for that matter!

Still not convinced?

If you’re still not convinced whether or not omega-3′s can benefit your health, please note that there are thousands if not ten’s of thousands of research findings, suggesting that sufficient omega-3 intake can have positive affects on everything from heart  disease to depression!

Consider one of the most groundbreaking studies conducted in the 1970′s by researchers studying an Inuit tribe in Greenland. Researchers were shocked to discover that this entire population suffered virtually zero incidences of cardiovascular disease, despite consuming large quantities of fat from seafood. The kicker here is that the fat found in seafood is almost entirely omega-3! Researchers also found that this high level of omega-3 consumed also reduced blood pressure, heart rate and bad cholesterol!

This is only one study of literally thousands that support the notion that omega-3 is essential for optimal health! What are you waiting for? Check out more omega-3 benefits!

Omega-3 Sources

If you are searching for omega-3 sources, there are many options to consider. The omega-3 benefits from a diet high in omega-3 fatty acids is best achieved from eating a variety of sources. Omega-3 sources come in many shapes, sizes and forms. This article will look at the variety of omega-3 sources, and the pro’s and con’s of each.

Omega-3 Sources via Supplements

The most convenient form is fish oil. Fish oil can offer a big dosage of omega-3 in relatively small amounts of oil. Fish oil comes in various forms such as liquid oil, gelatin capsules and chewables. Not only do these forms of fish oil provide a big dosage of omega-3, they do so at a relatively low cost when compared to sources such as whole food.

Omega-3 can be obtained in the form of supplements from plant sources such as flax seed oil, but there is little EPA/DHA in these sources. Check out flaxseed oil vs fish oil to learn the difference.

The downfall to these omega-3 sources is that these concentrated fish oil supplements have the potential to be contaminated with heavy metals and other toxins since the omega-3 is derived from fish. It is important to choose a quality supplement in order to avoid these fish oil side effects.

Omega-3 Sources via Fatty Fish

Fatty fish is the next best source of omega-3. There are many different shapes and sizes of fatty fish. Fatty fish can be small, prey fish such as sardines, anchovies, herring or even big, pelagic fish such as mackerel, salmon and trout.

Remember that wild-caught fish is your best bet when looking to obtain omega-3. The diet of wild-caught fish is more likely to produce the highly sought after omega-3s not found in farm-raised fish. Expect a 4oz piece of wild-caught fatty fish to have anywhere between 1-2 grams of omega-3.

The downfalls of uses fatty fish as an omega-3 source is that this can be quite expensive. It is also not recommended to eat fatty fish on a daily basis, especially for pregnant women.

Omega-3 Sources via Food

I have outlined the many different omega-3 foods in a previous post, but I will restate the foods that I have found to have the most omega-3. Besides fatty fish, there are other food sources that contain omega-3. Various nuts and seeds such as chia and hemp seeds, walnuts, butter nuts, and flax seed all have omega-3. Grass-fed red meats and cheeses are also sources of omega-3.

Many foods are now being fortified with omega-3. Various breads, yogurts, eggs, mayonnaise and butter spreads contain omega-3.

The downfall to food sources of omega-3 that do not include fatty fish, is that most of the omega-3 found in these foods contain mostly the omega-3 fatty acid ALA and do not include much EPA or DHA. EPA and DHA are the two omega-3 fatty acids that have many health benefits. Do not expect to get the same health benefits from ALA as EPA and DHA.

Summary

Omega-3 can be found in many supplements and whole food sources. The most convenient and potent sources are fish oil supplements. The next best omega-3 source is fatty fish. The last recommended source of omega-3 is whole food such as nuts, eggs, grass-fed beef and cheese and other fortified products.

Omega-3 Fish Oil

Have you been taking your omega-3 fish oil everyday? If you answered no to this question, it may be time to start.

Do you suffer from joint pain? Are you overweight? Do you have a family history of heart disease or other risk factors for having a heart attack? Omega-3 fish oil can have a positive impact on all of these unhealthy circumstances and many more!

Let’s examine the health benefits of omega-3 fish oil in order to further support the notion that fish oil can have a positive impact on your health and overall well-being. I’ll be citing various scientific research to support these health claims- so you know I’m not making this stuff up.

Omega-3 Fish Oil and Your Heart

Some of the most conclusive data regarding omega-3 fish oil and health are related to the cardiovascular system. An incredible study conducted towards the end of the 20th century known as the GISSI-Prevenzone study, produced amazing data. Researchers in this study examined 11,323 people who had previously suffered a myocardial infarction (heart attack). The researchers instructed a percentage of these individuals to take 1 gram of fish oil a day. After three and a half years, the individuals who took 1 gram of fish oil had an approximate 50% reduction in sudden death from heart attack! (1)

Let’s back up for a second and examine this figure again. Lets say you have a 100% chance of dying from a heart attack. This study suggests that by taking just 1 gram of fish oil a day, you reduce your chances of dying by 50%! Why aren’t you taking fish oil again?

Omega-3 Fish Oil and Your Joints

Chances are, you have joint pain. Just about everyone suffers from some type of joint pain, whether it be an achy knee, a sore shoulder or bothersome wrists from work related typing. However, there may be a natural solution that does not require constantly downing anti-inflammatories such as ibuprofen or naproxen sodium!

Many individuals report that taking omega-3 fish oil can have a positive impact on sore or achy joints. This makes sense because the omega-3 fatty acids EPA and DHA are naturally anti-inflammatory! However, in order to receive these type benefits, many individuals recommend upping the fish oil dosage.

Omega-3 Fish Oil and Weight Loss

Now, let’s examine a less known health benefit of fish oil: fish oil weight loss. There are several mechanisms through which omega-3 fish oil can aid with weight loss. Researchers studying these various mechanisms have studied fish oil and weight loss. One particular study from the International Journal of Obesity, involved 324 obese or overweight men and women. Researchers put these individuals on a reduced calorie diet and administered either fatty fish, lean fish, fish oil capsules or nothing at all.

These individuals were not eating a diet very conducive to weight loss (high carbohydrate, low protein) and were not exercising, but despite the odds, the men lost an average of 14 pounds. Men who ate fatty fish or consumed fish oil lost an extra 2 pounds! (2)

Other studies have also shown that including fish oil in a weight loss diet can have a positive impact with extra fat loss.

References

1. Marchioli R, Barzi F, Bomba E, Chieffo C and et al. Early Protection Against Sudden Death by Omega-3 Polyunsaturated Fatty Acids After Myocardial Infarction (GISSI)-Prevenzione. 2002 1897-1903.

2. Thorsdottir I, Tomasson H, Gunnarsdottir I and et al. Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content. International Journal of Obesity 2007.

Omega-3 Foods

If you are interested in increasing the amount of omega-3 fatty acids in your current diet, there are several omega-3 foods that you can consider as alternatives to fish oil supplements. In general, fatty fish or wild-caught fish that are high in fat have the highest concentration of omega-3 fatty acids.

But what if you are not keen on fish or want faster, more convenient omega-3 foods?

As omega-3 and fish oil benefits become more and more popular, food manufacturers are catching on. For example, many brands of yogurt are now fortified with DHA, a beneficial, essential fatty acid that makes up omega-3. You can also find omega-3 eggs in many grocery stores. These eggs contain higher amounts of omega-3 due to the special diets eaten by the egg producing hen’s. In addition, many butter spreads and mayonnaise’s are now adding omega-3 to their ingredients- “Smart Balance” is the brand that comes to mind.

Some omega-3 foods that aren’t enriched with omega-3 include various seeds and nuts, particularly flax seed, chia seeds, hemp seeds, walnuts, Persian walnuts and butter nuts. Brown algae oil and acai palm fruit can also have omega-3.

The downfall of all these sources is that they contain mostly ALA, a form of omega-3 that is not as beneficial as EPA or DHA. In my article EPA DHA, I elaborate on the differences between ALA, EPA and DHA and how these fatty acids interact with each other. Unfortunately, while there is some health benefit to eating these omega-3 foods, you will not receive the degree of benefits of eating food that is high in EPA and DHA, particularly fish.

But wait, if you are still not keen on eating fish, there is hope!…

Grass-fed beef, bison and lamb are fair sources of the omega-3 fatty acids, EPA and DHA. The ratio of omega-3 to omega-6 found in grass-fed beef is about 1:2 while corn-fed beef can be 1:4. This makes grass-fed meat a much healthier alternative. Ironically, grass-fed beef and bison is usually more expensive than corn-fed, even though corn-fed beef is more expensive to raise. A big reason for this discrepancy is that grass-fed cattle do not get fat and sickly like corn-fed cattle. Corn-fed cattle end up weighing more at the time of slaughter which in turn, puts more money into the farmers’ pockets.

Grass-fed milk and cheeses can also be sources of omega-3 however, most of this is ALA- much like omega-3 foods such as nuts, seeds and other plant sources.

Make sure not to be fooled by meat products that are labeled “natural” or “natural-fed diet”. The term natural does not have much meaning in the grand scheme of things. Many “natural” beef products are still corn-fed and other grains that alter their omega-3 to omega-6 ratio to unfavorable proportions.

Summary

At the end of the day, fatty fish such wild-caught salmon, mackeral, sardines and herring are the best and most concentrated omega-3 food sources followed by grass-fed beef, lamb and bison. Other sources of omega-3 such as seeds, nuts and grass-fed milk and cheeses are certainly health and should be incorporated in one’s diet, however they may not contain high levels of EPA and DHA needed to reap the many omega-3 benefits.