Did you read it in the media? Apparently Omega 3 supplementation has little or no effect on improving our health. I don’t agree with this and in this blog I will tell you why. I am convinced omega 3 supplementation is necessary and has many benefits. I have mentioned the most important ones at the end.
Omega-3 fatty acids are a crucial nutrient for overall health. Your body doesn’t produce omega-3s on its own, which means they are “essential fatty acids” — you have to consume them.
What Are Omega-3 Fatty Acids?
Omega-3s are a specific type of polyunsaturated fatty acid, meaning they contain more than one double bond in their chemical structure. The “3” refers to where in the chemical structure the first double bond occurs.
Your body is able to synthesize saturated fatty acids, but you don’t have an enzyme that allows you to stick a double bond in the right spot to create omega-3s yourself.
The three omega-3s found in food are ALA, EPA and DHA.
Alpha-linolenic Acid (ALA): This plant-based omega-3 is found in green, leafy vegetables, flaxseed and canola, walnut and soybean oils
Eicosapentaenoic Acid (EPA): Found in oily fish, algae oil and krill oil. Along with DHA, they are the omega3 your body needs in high quantities to achieve the benefits they offer.
Docosahexaenoic Acid (DHA): Also found in oily fish, krill oil and algae oil. Your body will convert some DHA molecules back to EPA’s in order to keep them at fairly equal levels if you consume more DHA.
Overall, the health benefits of DHA and EPA are well-established. Research has provided clear evidence that higher intake of plant and animal-based omega-3 fats reduces your risk of heart disease and other chronic diseases, and are vital for neurological health.
Despite that, a number of studies have come up with conflicting results when studying the effects of fish oil supplements, which are generally accepted as a convenient source of these important fats. Here are some of the reasons for these odd discrepancies.
- Many nutritional studies fail to assess the correct parameters. The importance of looking at achieved blood levels of a nutrient rather than dosage has been clearly demonstrated by vitamin D researchers
- Processing of fish oil is deeply problematic, rendering the final product into something far from the natural oils you get from the whole fish
- In fish, the DHA and EPA are in the form of triglycerides, which are the most bioavailable. In most fish oil supplements, the DHA and EPA are delivered in the form of ethyl esters — a synthetic substrate with low bioavailability
- Ethyl ester fish oils are not as effective for raising your omega-3 index. Your liver must also process the ethyl alcohol, which may release free radicals and cause oxidative stress — the complete opposite of what you’re trying to achieve by taking a fish oil supplement
- The question is which omega 3 oils have been used for the studies, who funded the research and who will benefit from this research?
I hope I have convinced you that it is important to either eat enough foods that contain Omega 3 or take an Omega 3 supplement. Just in case you forgot why it is good, here just
10 benefits of Omega 3:
- It is good for heart health.
- It may fight mental disorders and decline such as depression and anxiety, ADHD, Schizophrenia, Bipolar disorder, Alzheimer’s and other age related mental decline.
- It reduces inflammation.
- It is linked to prevention and managing autoimmune diseases.
- It is associated with lowering the risks of cancer.
- It may support healthy bones and joints.
- It might improve sleep quality.
- It supports a healthy skin and slow ageing.
- It is good for brain health.
- It is linked to lowered macular degeneration risk.
I have some wonderful recipes in my CookWright no added sugar recipe book that will help you to get more omega 3 from the foods you eat. You can find the book HERE
To better Health,