Health and Fitness Hints

Both fish and the fish-oil supplements are a rich source of the important Omega-3 essential Fatty acids. The Omega-3 or n-3 fatty acids are a special class of polyunsaturated fatty acids. The have been named essential because they are essential for life and Omega-3 because of their chemical structure; the first double bond occur three carbon atoms away from the terminal end of the carbon chain. Abundance of scientific research has shown that omega-3 is an essential health component with many benefits at every life stage.

The three forms of n-3 fatty acids are LNA or alpha linolenic acid, EPA or eicosapentenoic acid and DHA or docosahexenoic acid. While LNA is a plant based source EPA and DHA are from marine sources. These together with n-6 polyunsaturated fatty acids are considered essential since the must be consumed to become available to our bodies. The body is unable to synthesize Omega-3, or Omega-6 fatty acids

Current research suggests that we should include a regular intake of LNA in our diets or one of its related Omega-3 fatty acids. This would certainly require twice weekly consumption of fatty fish such as salmon, tuna, sardines, herring, mackerel trout and eel; regular intake of walnuts, pumpkin seeds, leafy vegetables or flax seeds. They are all sources of Omega-3 fatty acids. Once consumed essential fatty acids with further metabolism by cells contribute to the synthesis of some very important biologically active substances.

No official recommendation exists for optimum dose but on an individual bases the correct amount to be consumed should be linked to the intake of Omega-6 or n-6 fatty acids in the diet. Generally speaking 1-2g of EPA/DHA per day is considered sufficient for the average person. You will need to consume a 100g portion of salmon every day seven days a week. It is important to notice that experts for food standards do recommend to limit the amounts of the fish-oil rich types of fish to 2 portions a week for pregnant and breastfeeding women and 3 portions for every one else.

How are we going to deal with those recommendations and the same time supply our bodies with these very important nutrients? Perhaps the best way would be to look at our individual needs. Most of today’s diets are deficient in nutrients such Omega-3 and excessive in Omega-6 fatty acids. The main source of Omega-6 fatty acids is vegetable oils with a high proportion of linoleic acid. Excess and prolonged consumption of Omega-6 can have deleterious effect on the body especially in the absence of protective amounts of Omega-3. Serious distortion of the 6:3 ratios in your diet can lead to Asthma, Blindness, Heart disease and Cancer.

According to the experts option, eating cold water oily fish to increase your intake of fish-oil rich Omega-3 fatty acid it is the best idea but, we should limit our selves to no more than 3 portions a week, due to the toxicity problem associated with heavy metal build up on the flesh of older and larger fish. So where do we get the additional fatty acid that our body needs? One might rightly think the next best thing would be from fish-oil supplements. Think again. Fish oil supplements can only be as toxic as the fish they come from and, fish oils are easily oxidized to become rancid when exposed to air, heat or light to become unsuitable for human consumption even dangerous.

So what is the solution? High-grade concentrated fish-oil supplements. They have an advantage over the others as they have all impurities removed, have been concentrated to contain higher levels of Omega-3 fatty acids and a small number of capsules is required to be effective. It would appear that the best way to ensure a healthy intake of Omega 3 without the risk of harmful pollutants is to consume fish from clean unpolluted waters and/or high-grade fish-oil supplements that has been through processes to filter out the impurities.

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