Omega-3 fatty acids has been recently highlighted for the many benefits provided from this particular fat. There are clear signs of their pros for daily life and in the fitness world. Fatty acids are made up of carbon, oxygen, and hydrogen atoms then broken up between saturated and unsaturated fats. Saturated fats are often animal fats and considered "bad". Unsaturated fats are considered "good" and separated into polyunsaturated and monounsaturated fats. Omega-3s (O-3s, a shortened term I will use in this article) are polyunsaturated fats. O-3s are then broken down into the primary 3s EPA, DHA, and ALA. EPA and DHAs are found in fish and ALA in plants but small amounts of EPA and DHA are necessary to turn ALA from foods into EPA (then DHA). Basically saying, vegetarian options are available, but we need ocean swimmers.
Prevent heart disease.
Lower blood pressure/heart rate
Prevent stroke.
Improve blood vessel flow, preventing clots.
Reduce eczema.
Help with rheumatoid arthritis.
Prevent cancer.
Help with lupus.
Lower triglycerides
Improve depression symptoms.
Help with IBS
Improve ADHD
Reduce childhood allergies.
Help with cystic fibrosis.
Prevent Alzheimer's, dementia, and cognitive function.
Reduce risk of age-related macular degeneration.
Improve dry eye disease.
Help regulate the endocrine system-hormones.
Fertility
Further importance for women:
When pregnant, DHA is EESENTIAL for the fetus's developing brain. Doctors for many years urged women to stay away from seafood while they were pregnant but new evidence suggest the harm of staying away from these essential fats outweigh the minimal risk of mercury poisoning. Mercury is found in larger fish, often not consumed anyway, but it is important to continue to confirm if there are any fish advisories for your specific area as well. Increasing O-3s in women's diet when attempting to become pregnant also raised chances of conception. Many women will consume prenatal vitamins when they are pregnant which is a good start, eating the "real thing" has more health benefits. Reaching daily targets can be hard so DHA is usually added to prenatal vitamins. Not consuming the correct amount of O-3s can result in lower IQ and delayed development in children. Consuming O-3s is also beneficial while breastfeeding. What mom eats, baby eats, and breastmilk cannot be duplicated, even by the best formula companies. In many countries, women will breastfeed until baby is 4 years old, this is the recommended age by the WHO. This is a continuous supply for baby of essential nutrients, including O-3s. In the US many women choose to opt out entirely, stop at age one, or make it until the CDC's recommendation of age 2. Half of women stop the liquid gold benefits after the first 6 months. Increasing O-3s during postpartum can also reduce postpartum depression symptoms.
Further importance for men:
If we are counting score, men also play a major role in the mating process. Ancient medical teachings used to blame the gender of the baby, fertility issues, and the viability of the fetus soley on the female. Many women suffered consequences, often life threatening, due to this incorrect realization. We now know fertility issues are almost equally common between both sexes. Each day new research points to how important sperm quality is for the viability of the fetus as well. O-3s can increase sperm count, motility, and morphology. The quality of sperm from men who consume O-3s increases and thus will increase chances of fertility with even men or couples deemed infertile.
Where to find O-3s:
Fish (per 3oz): The below contain the highest amounts of O-3s
Oyster
Salmon
Herring
Catfish
Tilapia
Halibut
Flounder
Grouper
Red Snapper
Vegetable oils (per 1 tbsp): Flaxseeds, walnut, and olive oil contain O-3s. Soybean and canola oils also contain high amounts of O-3s but may want to be avoided.
Nuts (per 1 cup): The below are the top ALA O-3 performers.
Walnuts
Pistachios
Pine nuts
Seeds (per 1 cup): The below are the top ALA O-3 performers.
Flaxseeds
Pumpkin seeds
Squash seeds
Sunflower seeds
Chia seeds
Leafy vegetables: Minimal amounts but still present.
Kale
Spinach
Blue green algae: New research is surfacing about the nutritional and historical uses of algae.
Chlorella: Contains fatty acids from polyunsaturated fats but not EPAs, DHAs, and ALAs.
Crypthecodinium cohnii: vegetarian source of DHA
Aphanizomenon flos-aquae (AFA): Possibly high amounts of ALA and DHA. Research is continuing to expand in this field.
How much omega-3s should I be consuming per day?
Women: 1.1g
Pregnant: 1.4g, possibly more
Breastfeeding: 1.3g, possibly more
Men: 1.6g
Children:
Birth to 12 months: 0.5g
<3 years: 0.7g
<8 years: 0.9g
<13 years: 1.2 g for boys and 1.0 for girls
>14+: 1.6g for men and 1.1 g for women
It is recommended not to consume more than 3 g of EPA and DHA daily and no more than 2 g from supplements.
O-3s in pill form:
In some countries, the pharmaceutical industry does not have as large of a presence like it does in the US. In the UK, their heart association plainly states they do not recommend supplements for O-3s. They advise to primarily consume O-3s from food and to follow a few rules if supplements are necessary. When purchasing supplements consider the possible side effects of cross contamination during processing, added ingredients in capsules, credibility of the companies that test the supplement’s effectiveness, absorption, and overall cost vs benefit analysis of supplementation to consuming the "real thing". However, consuming O-3s is essential for our development and supplementation can be a good option for many. O-3 supplements can interfere with blood clotting drugs so be sure to speak with a doctor first. Find the supplement that contains the needed O-3s and tested by a credible source.
Vegetarian:
Flaxseed oil: ALA
Algal oil: Vegetarian DHA and some brands contain EPA.
Krill oil: EPA + DHA
Fish liver oil: EPA + DHA + vitamins A and D. Too much of vitamin’s A and D can be harmful. Fish and cod liver oil is not recommended for pregnant women.
Fish oil: EPA + DHA
Most Americans consume more omega-6 fats than Omega-3. We now know the many benefits for consuming more Omega-3s. Now it is our job to start eating!
What is the impact of fishing on the environment:
Waste:
Packaging: Consider the packaging used to obtain O-3s. Is the source from fish? Are the fish fresh caught and wrapped at a deli? Are the fish frozen and in a bag? If purchasing fish oil pills or liquid, is the container made from plastic?
Fish nets: The Great Pacific Garbage Patch contains a large amount of garbage, especially plastic waste, that continues to break down into smaller plastic particles, microplastics. Nearly half of the waste is expected to be from synthetic fishing nets.
Fossil fuels: Heavily used in the commercial fishing industry.
Labor: Some fisheries partake in forced labor. When purchasing sea related products, confirm the source is not involved in human rights violations.
Water: As in, what is in (or lacking in) the water.
Overfishing: This has been a topic in many countries as we are beginning to realize the over exploited fishing market’s impact on the environment. Some boats will drag a net on the bottom of the sea collecting unintended sea life. Loosing fish also means losing the sea turtles and coral reefs as the food web is intertwined. We are already seeing one of the major signs of overfishing as populations of large fish are becoming scarcer.
Logistics: Many do not realize, but there was a time that America was the top hunter of whales. We used the oil from the whales until the mid-1800s for oil. Now, Norway and Japan hunt the greatest number of whales. China is at the top for the most amount of fishing, Indonesia second, and the US third. Consider the source of the fish or fish oil. Supporting local fisheries are best for employment, human rights, and reduces emissions from large scale commercial fishing.
Political: The United States uses NOAA to help prevent overfishing, rebuild fish populations, and follow the supply chain for fishing. This is a great start to helping to support the longevity of the fishing industry, but it will take the efforts of the world to change the future of our fish populations. It is easy for us to ask for other countries to reduce their use when we are not the fishermen supporting their families or at the markets selling the fish. Fishing is one of the major industries in the world and the world will need to change our behaviors for our future generations. Consumers play a major role in demand.
Labeling: As described in the previous article, "Label Me Not", not all labels mean the product is better. "Dolphin Safe" labels were often found on cans of tuna, but this label simply means that a certain fishing method was used. That does not mean that 0 dolphins became prey during this method. Always do your own research when it comes to labels and double check recent lawsuits.
Thank you for reading!
"Destiny is Mine"
*Reminder* I am not a doctor. This is not medical advice. Please refer to your medical practitioner for details pertaining to your specific health.