Science proves that there is nothing fishy about omega 3s!
With so many people wanting to live life to the full it has become essential for us to be aware of the impact that our diet and nutrition has on our health, and that modifying our diet may help us engage in a more active and fulfilling lifestyle right into old age.
Research is showing that in many different areas there can be massive health benefits in increasing our consumption of omega-3 fish oils. This is primarily due to two omega-3 fatty acids called EPA and DHA, which our bodies can only make in very small amounts, which means that we have to get most of our requirement from our diet. Unfortunately, the only major source of EPA and DHA in our diet is from oily fish, such as sardine, herring, and mackerel, and as Government figures reveal that only 25% of us ever eat any oily fish, it means that on average we only get about one third of our daily requirement.
What are the health benefits of increased intake of omega-3’s?
Numerous studies now show that increased intake of omega-3 fatty acids particularly EPA and DHA from fish can help to maintain:
- brain nerve and visual development
- cardiovascular or heart health.
- joint flexibility and mobility
- cognitive function and promote learning development in children
- mental function as we age
Omega-3 Question and Answer
Lots of people ask me about omega-3’s and below I’ve outlined some of the most common questions which pop up. If you read through it you’ll find there’s nothing fishy about omega-3!!!
How much omega-3 do I need?
There is no RDA set for omega-3, but the U.K Scientific Advisory Committee in 2004, advised that a minimum intake of 450mg EPA/DHA per day, and it is generally recognised that there is a tendency for further benefits as intakes increase to up to 3g per day.
How much omega-3 EPA and DHA is in a portion of fish?
As a guide, a 4oz portion of lightly cooked oily fish will contain between 1- 2g of EPA/DHA. In contrast, between 32 and 64ozs of cod would need to be consumed to deliver the same level of EPA/DHA.
Is taking fish oil supplements the same as eating oily fish?
Yes, taking fish oil supplements is a convenient alternative to eating oily fish as a source of EPA and DHA. Also, because of filtration processes used to produce fish oil, the high quality fish oil supplements contain lower levels of pollutants than the original fish.
Is there any danger of cod liver or fish oils containing pollutants or toxins?
The livers of animals is the organ which is used to detoxify and pollutants so oil from the livers has a likelihood of containing quite high concentrations of these pollutants. However, in most high quality cod liver oils and other fish oils the pollutants have been filtered out and as such, these supplements actually contain less contaminants than the original fish.
What Is Cod Liver Oil?
Cod liver oil is produced from the livers of fish which constitute the cod family. White fish such as cod tend to accumulate most of their bodily oil in the liver whereas oily fish such as herring and mackerel accumulate oil in their flesh.
Because the liver also accumulates oil soluble vitamins – particularly vitamins A and D, cod liver oil is a naturally rich source of these vitamins and this fact alongside the traditional belief that cod liver oil is good for general wellbeing has been a major reason for the popularity of cod liver oil as a nutritional supplement for generations.
Does cod liver oil contain omega-3?
Yes, cod liver oil is also a rich source of omega-3 but it tends to have less concentrated amounts than is found with other types of fish oil. Cod liver oil typically contains between 700-900mg per 5ml teaspoon of EPA/DHA – the two most important omega-3’s. Fish oils typically contain between 1000mg and 2000mg EPA/DHA per 5ml teaspoon.
Does cod liver oil have benefits apart from omega-3?
Unlike omega-3 fish oils which are produced from the flesh of the fish, cod liver oil is a rich natural source of vitamins A and D, as these are concentrated in fish livers.
However, cod liver oil is also a very rich source of the omega-3 fatty acids EPA and DHA, and so cod liver oil can also claim all of the benefits associated with omega-3’s. These are outlined more fully in the ‘Omega-3’ section below, but include benefits in heart health, neural and brain development in babies and infants, and relief from inflammatory conditions, such as arthritis. Indeed, cod liver oil has a traditional remedy medicinal license for use in improving joint mobility and reducing joint pain. This reflects the existence of a body of evidence which supports this effect for cod liver oil.
What About High Strength Cod Liver Oil?
These are cod liver oils which have been blend with concentrated fish oils to produce a higher level of the omega-3’s EPA and DHA. They still contain the same levels of vitamins A and D, they are worth considering.
Do all fish and cod liver oils taste fishy?
It is very difficult to completely remove the taste and odour of fish from these oils. However, there are some cod liver oils and other types of fish oil now that have virtually no taste of fish and which are a huge improvement on the type of oil available a generation ago. Also, some flavoured and emulsified oils are now available and these can be very palatable indeed and do offer a practical means of taking larger amounts of fish oil without taking handfuls of capsules.
Is there any difference in taking fish or cod liver oil as a liquid or in softgel capsules.
Even though the taste quality of cod liver and other fish oils has dramatically improved in recent years, many individuals still find that the mouth feel and aftertaste of fish oils makes them difficult to take. As such, most of these people tend to take cod liver or fish oil capsules. These is no nutritional difference between these two different forms, other than it is a more expensive way of taking the supplement and you will need to take approximately 5 large capsules to deliver one teaspoon of oil.
In the view of our panel and also numerous nutritional organisations such as the British Nutrition Foundation and the World Health Organisation an intake of at least 450mg of the omega 3 fatty acids EPA/DHA is necessary per day for optimum health, and this is difficult to provide in capsules as up to 10 capsules would need to be taken per day to reach this level.
What Do I look for in a omega-3 fish or cod liver oil product?
Fish oil supplements are all about delivering sufficient levels of EPA and DHA in a form which is acceptable and/or palatable, and at a realistic price.
Generally, capsule products are acceptable, but often several are required to be taken on a daily basis to deliver sufficient EPA and DHA and it is a more expensive way of delivery.
Liquid oils taken by the spoonful typically provide much higher levels of EPA/DHA and at a lower cost, but many people find taking oils directly unpleasant. Some liquid oils now have virtually no taste or odour of fish and these provide a good option, as often only ¼ or ½ a teaspoon is required to deliver a dose of 500-1000mg EPA/DHA.
Also, liquid fish oil emulsions have been introduced recently, and these appear to be both very palatable and there is also some firm evidence that they are substantially better absorbed than the original oil. These are worth looking at.
Comments (0)
Show/Hide comment form
