Fish oils come from fatty/oily fish, specifically the tissue of fatty fish (ex. Trout, mackerel, tuna, herring, sardines, and salmon. There are 2 main ingredients in fish oils such as: DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid) – which are both Omega-3 Fatty Acids.
The filets of oily fish contain up to 30% oil, this many vary. White fish, have high concentrations of oil in the liver, and have much less oil. Aside from Omega-3 fatty acid, oily fish are also good sources of Vitamins A and D.
Omega-3 fatty acids are fats which are commonly found in plant and marine life oils. There are 2 types:
There have been dozens of studies on fish oils and omega-3 oils, over the last 10 years. Some claims have been backed up from these studies, while others haven’t.
Fish oils are said to have several health benefits if they are included in a human diet, including:
“A study published in the Journal of the National Cancer Institute found that omega fish oils raise prostate cancer risk. The authors, from the Fred Hutchinson Cancer Research Center reported that high fish oil intake raises the risk of high-grade prostate cancer by 71% and all prostate cancers by 43%.”
|Recent developments on the benefits of fish oil claims from MNT newsOmega-3 does not fight cognitive decline, study shows. A study by researchers at the University of Iowa suggest that high levels of omega-3 are of no benefit to cognitive decline in older women.10 Omega oils protect the heart from mental stress. A study published in the American Journal of Physiology – Regulatory, Integrative, and Comparative Physiology revealed that people who took fish oil supplements for over a month experienced less mental stress in measurements of cardiovascular health than those who did not.11 Omega-3 fish oil ‘could reduce seizure frequency for epilepsy patients’. A new study claims epilepsy patients could reduce seizure frequency by consuming low doses of omega-3 fish oil every day. The research team at the University of California-Los Angeles (UCLA) School of Medicine, says their findings may be particularly useful to epilepsy patients who no longer respond to medication. They publish their findings in the Journal of Neurology, Neurosurgery & Psychiatry.|
North American Diet deficient in Omega-3 oils
Americans and Canadians eat too much meat, and not enough fish, states researchers from the University of British Columbia reported in the American Journal of Nutrition in 2008.
This North American life style means that people aren’t getting enough of the omega-3 fatty acids. Pregnant and breastfeeding women need to make sure they consume plenty of omega-3 oils. – North American women’s babies didn’t do as well on eye tests if they were deficient in omega-3 fatty acids during pregnancy.
The following foods are rich in omega-3:
Vegans and vegetarians have a much higher risk of being omega-3 deficient than humans who eat animal sourced proteins.
A vegan doesn’t eat any animal-sourced protein at all, not even honey. Vegetarians might have eggs and dairy in their diet. The risk of not consuming enough omega-3 is higher for vegans than vegetarians if not properly planned.
According to Veganhealth.org, vegans may get their omega-3 supplies by taking supplements or adding the proper plants to their diet.
Margarine’s and spreads, bought at the grocery store have omega oils added to them, which helps with daily intake. Flaxseeds and rapeseeds are high in omega-3 fatty acids, while soybean oil and walnuts are high in omega-6 fatty acids. Don`t cook these at high temperatures; as you will lose nutrients.