ü What to expect in this article:
ü Omega-3 fatty acids explained
ü Best sources of omega-3 fatty acids
ü Benefits of omega-3 fatty acids
ü What if some people dislike Cod Liver Oil taste?
ü What causes a deficiency of omega-3 fatty acids?
ü From where to get you Omega-3 blood test?
ü What if you cannot absorb omega-3 fatty acids?
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Omega-3 fatty acids are essential for our body needs, whereas 70 percent of the entire population is deficient in Omega-3. Omega-3 fatty acids are essential polyunsaturated fats that play a crucial role in maintaining good health. Since human body cannot produce them on its own, these fatty acids must be obtained through dietary sources. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
ALA, primarily found in plant-based sources such as flaxseeds, chia seeds, and walnuts, serves as a precursor to EPA and DHA. EPA and DHA are abundant in fatty fish like salmon, mackerel, and sardines. These fatty acids are integral components of cell membranes, contributing to the fluidity and functionality of cells.
You can get omega-3 fatty acids by consuming a high-quality cod liver oil or fish oil supplement. Cod liver oil is preferable because it has additional vitamin A and vitamin D, both which are not in fish oils. Fish oil can be more rancid, and they can cause more harm, as fish oils are more susceptible to get oxidized.
However, it’s best to get your omega-3 fatty acids from food. Food rich in omega-3 fatty acids include:
• Fatty fish
• Sardines
• Grass-fed beef
• Organ meats
• Eggs
Fatty fish" is a term used to describe fish that are rich in omega-3 fatty acids.
Examples of fatty fish include:
1. Salmon: Salmon is one of the most well-known fatty fish and is exceptionally rich in omega-3 fatty acids. It comes in various species, including Atlantic and Pacific salmon.
2. Mackerel: Mackerel is another fish that is abundant in omega-3. Atlantic mackerel, Spanish mackerel, and king mackerel are common varieties.
3. Sardines: Sardines are small fish that are often enjoyed canned. They are a good source of omega-3.
4. Herring: Herring, rich in Omega-3, is a fatty fish that is often smoked, pickled, or canned.
5. Trout: Trout is also a good source of omega-3 fatty acids.
6. Anchovies: These small Omega-3 rich fish are often used as a flavoring in various dishes.
7. Tuna (specific types): While not all types of tuna are considered fatty fish, certain varieties such as albacore, bluefin, and yellowfin tuna have higher omega-3 content.
Whereas, walnuts, flaxseeds, and chia seed are known to contain Omega-3, but according to Dr. Berg, they are precursors that turn into Omega-3 fatty acids. They have something called as ALA (Alpha-Linolenic Acid) which later converts to EPA an DHA.
EPA helps reduce inflammation. One can have inflammation in joints or heart, et cetera, so EPA is beneficial for your joint pains, heart health and other body parts where you have inflammation.
DHA is good for your brain. Brain (Gray Matter – Cerebral Cortex) is made up of 20 percent DHA, that is why fish oils are very good for memory, and cognitive function. Cognitive function refers to a set of mental processes that encompass various abilities related to acquiring, processing, storing, and using information. Cognitive function is crucial for everyday tasks, learning, decision-making, and overall mental well-being.
DHA is very good for children. Since, many kids are averse to consuming fish or fish oil, that is why many parents or grand-parents give the children cod liver oil.
People in Nordic countries use Cod Liver oil in winter season, which are very long, and the natural source of vitamin D is absent, as the Sun stays shrouded by dense clouds. Many people become depressed during winter with their worsening arthritis. So, they consume more fatty fish or cod liver oil as an effective alternate supplement.
Another benefit of cod liver oil, if you can get your kids to consume it, is in managing asthma and allergies.
Omega-3 supplements derived from fish oil, such as cod liver oil, often contain vitamins A and D in addition to omega-3 fatty acids. Consuming more omega-3 fatty acids may potentially help with certain symptoms, including:
· Dry eyes, or dry eye syndrome, is a common condition characterized by a lack of sufficient lubrication and moisture on the surface of the eyes. This can result in discomfort, irritation, and sometimes inflammation.
· Macular degeneration, affecting your eye sight. It is a chronic eye condition that primarily affects the central part of the retina called the macula. The macula is responsible for sharp, central vision, which is crucial for activities like reading, driving, and recognizing faces.
· Dermatitis which refers to inflammation of the skin.
· Arthritis which is a general term that refers to inflammation of the joints. It encompasses a group of more than 100 different types of inflammatory joint diseases. The most common form of arthritis is osteoarthritis, followed by rheumatoid arthritis.
· Arrhythmias, which refers to irregularities or abnormalities in the heart’s rhythm, specifically the timing or pattern of the heartbeat. The heart normally beats in a coordinated and regular rhythm, which is essential for pumping blood efficiently throughout the body. Arrhythmias can become apparent as the heart beating too fast (tachycardia), too slow (bradycardia), or with constant irregular pattern.
· High blood pressure, also known as hypertension, refers to the force of blood against the walls of the arteries as the heart pumps it around the body.
· Leg cramps, also known as muscle cramps, are sudden, involuntary contractions or spasms of muscles in the leg. These cramps can be brief and mild, or they can be severe and last longer. They commonly affect the muscles in the calf, but they can also occur in the thighs or feet.
· Insomnia, which is a sleep disorder characterized by difficulty falling asleep, staying asleep, or both, despite having the opportunity and conditions for a full night of sleep.
· Menstrual cramps, or dysmenorrhea, are common discomfort felt in the lower abdomen before or during menstruation due to uterine contractions.
More potential benefits of consuming Omega-3 supplements:
• Improvements in fatty liver disease
• Increased calcium absorption, due to Vitamin D in Cod Liver Oil supplement.
• Decreased risk of certain types of cancer
Vitamin D helps you absorb Calcium by a factor of 20 times. People deficient in calcium can have leg cramps, and insomnia. People might feel tired but their head can’t relax or go to sleep.
For the people who burp after taking cod liver oil, or are allergic to fish oil or are vegan and don’t want to consume fish oil, may consume supplements derived from algae.
Simple Test that you can do just with one little blood spot. Just take a little drop of blood and put on a piece of paper and send to:
https://omegaquant.com/what-is-the-omega-3-index/
They can evaluate how much Omega-3 is in your blood and also give you the ratio of Omega-6.
Another important point to ponder is, Omega-6 fatty acids compete for Omega-3. One of the big reason people are Omega-3 deficient, is not only that they consume fatty fish less, but due to high consumption of Omega-3 competitor, that is Omega-6. Omega-6 is very inflammatory. Omega-6 is contained in Soya Oil, Canola Oil, and Corn-seed oil. The ratio between Omega-6 and Omega-3 should be 1:1, but people are on 1:30 ratio (1 for Omega-3, 30 for Omega-6), which is unhealthy.
If you don’t have a gallbladder or you are deficient in bile and you cannot absorb these fats very easily or you have some sort inflammatory condition in your gut, you may use Bile Salt Supplements to help absorb Omega-3 fatty acids and other necessary fats as well.
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