Both fish and fish oil supplements contain important essential Omega
3 fatty acids needed for good health, but as we will see, it isn't just
any old fish and nor is it any old fish oil that can do the job
properly.
The Paradox
Today's consumers must be very confused about seemingly contradictory
advice about eating fish. The food standards agency says most people
should be eating more oily fish like Salmon, Tuna, Herring and Mackerel,
because the Omega 3 fatty acids they contain are good for our health.
But at the same time they limit the recommended daily amounts to 2
portions of oily fish a week for women and girls who may want to have a
baby one day and for breastfeeding mothers, and 4 portions for everyone
else. So first we are told to eat more fish in order to gain the
extraordinary health benefits of Omega 3, but then we are told not to
eat too much because our fish are polluted with toxins, particularly
methylmercury. What are we supposed to do with this advice? Perhaps we
should look at how much Omega 3 we actually need.
Omega 3 - how much is enough?
No official recommendation exists as to how much Omega 3 is required for
optimum health but on an individual basis the ideal amount is linked to
our intake of Omega 6. The more Omega 6 fatty acids that we consume, the
more Omega 3 fatty acids we need to counteract the imbalance. First of
all it might help to explain that the body is unable to synthesise Omega
3, or Omega 6 fatty acids for that matter, so we have to rely totally on
our diets to get them. Now here's the astounding part.
Most of us today are eating diets that are deficient in the
anti-inflammatory Omega 3 fatty acids but excessive in pro-inflammatory
Omega 6. Over the past 70 years or so our consumption of fish has
drastically diminished and at the same time we are eating more processed
foods, grains and vegetable oils. These foods aren't bad in themselves
it is just that this imbalance in our diets is believed by some to be
the root cause of a huge rise in inflammatory conditions, heart disease
and depressive disorders, hence the need for more Omega 3.
The important Omega 3 fatty acids are Eicosapentaenoic acid and
Docosahexaenoic acid or EPA and DHA. Generally speaking, 1g of EPA/DHA
daily is considered enough for everyone. To give you an idea of what
this equates to in real terms, to get this amount of EPA/DHA from the
diet, you would have to consume a 3-oz portion of salmon every single
day, seven days a week.
Bearing in mind the toxicity problem, one might think it's safer to get
Omega 3 from fish oil supplements, but here's the 'catch'. Fish oil is
made from the very same fish in the sea, so it stands to reason that
fish oil supplements can be toxic too unless of course the fish oil has
been purified.
What types of fish oils are there and which one is best?
To put it simply, there are basically 3 types of fish oil available.
- Cod Liver Oil
- Standard fish oil
- High-grade concentrated fish oil
Cod liver oil is produced from the liver of fish and although contains
high amounts of Omega 3, the liver is where most of the toxins are
stored and so potentially, cod liver oil can contain a high level of
pollutants. Cod liver oil also contains high amounts of vitamin A and D
and too much can result in Vitamin A toxicity.
Standard fish oils are produced from the flesh of the fish as opposed to
the liver of fish but again, they can contain impurities as whatever was
in the fish at the time it was caught is transferred to the oil. The
amount of Omega 3 fatty acids they contain can also vary depending on a
number of factors including the time of year, environmental conditions
etc.
High-grade concentrated fish oil has an advantage over the others in
that not only has all the impurities been removed, the oil can be
concentrated to contain much higher levels of Omega 3. For example,
concentrations of 70% EPA is possible and so fewer capsules are required
in order to produce the same effect. With some of the standard fish
oils, 5 or 6 capsules are required every day. EPA is rapidly gaining
recognition as the most important fatty acid as the body can produce DHA
when enough EPA is present but this isn't effective the other way round.
Conclusion
To date there has been no real studies done on whether there is a
significant difference or benefit in getting Omega 3 from fresh fish or
from fish oil supplements. However, as it stands today, it would appear
that the only way to ensure a healthy intake of Omega 3 without the risk
of harmful pollutants is to take a high-grade fish oil supplement that
has been through processes to filter out the impurities.
About The Author
Dave Mcevoy is an expert in
EPA fish oil, for more information
about high grade
fish oil and how it can benefit your
health come and visit his site.
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