Omega-3

OMEGA-3

Many of us I guess, have heard about Omega-3. Do you really know what is Omega-3? Some of formula milk have this added. Omega-3 fatty acids are considered as essential fatty acids. They refer to a group of three fats called ALA (alpha-Linolenic Acid), EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).

ALA is an organic compound found in seeds e.g chia, flaxseed, nuts (notably walnuts) and many common vegetable oils like canola oil, olive oil, soybean oil etc.

EPA and DHA commonly found in marine oils which includes fish oils, algal oil, egg oil, squid oils, krill oils etc. In addition, DHA is known to be a primary structural component of the human brain, cerebral cortex, skin, sperm, testicles and retina.

Omega-3 fatty acids are vital for normal metabolism. However, these essential fatty acids cannot be synthesized by the human body. Thus, we need to get it directly from maternal milk or fish oil. Fish high in DHA and EPA includes:

• Sardines (1,950 mg of omega-3 per 3 oz serving)
• Salmon (1,060 mg of omega-3 per 3 oz serving)
• Tuna (900 mg of omega-3 per 3 oz serving)
• Rainbow/lake trout (630 mg of omega-3 per 3 oz serving)

The above fishes are those high in omega-3. There are others like mackerel, anchovies, bluefish, herring which containes omega-3 as well. But bare in mind some of the fishes are more likely to have high levels of mercury, PCBs or other toxins like mackerel, tilefish, wild swordfish and shark.

Is Omega-3 important to our diet and what does it benefits? Omege-3 is very beneficial. Some of the benefits:

• Lower the elevated triglyceride levels. Triglyceride are a type of fat found in your blood. Your body uses them for energy. Some triglycerides are needed for good health but having high level of this blood fat is a risk factor for heart disease. 
• Reduced stiffness and joint pain for those suffered arthritis. Omega-3 have an anti-inflammatory propoperties. 
• Reduces inflammation of asthma patient. People who experience asthma usually experience inflammation of the airway called bronchoconstriction.
• Improve artery health by helping to reduce plaque buildup and blood clots in the arteris to the brain.
• Improve bone health by positively impacting the body's calcium levels, reducing the incidence of bone loss.
• Improve mental health by helping to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. It helps people who suffered depression, bipolar disorder, schizophrenia, eating disorders and ADHD.

 

If you hardly get these as some people that I know does not fancy eating fish, you may want to get supplements. Experts usually recommends 1,000 mg of DHA and EPA combined from fish oil for those with heart disease. There is no official RDA.

There are lots of brands that you can choose. However, my advice is to look at the ingredients at the labels. 

1) Choose those which is valuable for your money. Calculate base on price per capsule and the contents of the omega-3 in each softgel/capsuls or per serving.

2) Having sufficient amount of Omega-3 and an anti-oxidant. Why anti-oxidant? Do you know that fish oil can get rancid (spoil)? There are some discussion on the rancidity of fish oil. However, I prefer to take safer precaution. Rancidity is due to oxidation of the fish oil. Therefore, having an anti-oxidant added in omega-3 will avoid the fish oil to turn rancid. Substance such as Vitamin C or E (in the form of d-alpha tocopherol) is an anti-oxidant.

3) If possible, get to know from which fish is the omega-3 derived from.

Some of the omega-3 brands ingredients. 

From the above, you can see the difference of the contents. Therefore, be a bright consumer. I notice there are some advertisement which did mention on taking the omega-3 supplements will make your child brighter. Hello...understand the function of the omega-3 which actually insulate the nerve cells in the brain and also DHA as the primary structural component of the brain. Please don't mislead people. Get the facts right!!!! It doens't mean that taking these omega-3 supplements will makes you or your child becomes brighter, intelligent etc. Those people who consumes omega-3 from other sources will get the same benefit as well.

I do take omega-3 supplement since I rarely eat fish. I chose the one which is valuable for money with sufficient omega-3 contents and also with added anti-oxidant. Which brand? I can let you know personally.