8/15/2023 0 Comments Omega 3 foodsIf you’re not purchasing certified sustainably sourced fish oils, chances are they aren’t, and they are contributing to the overfishing and sustainability problem.Ĥ. Sourcing/sustainability: The demand for seafood and fish oils has grown massively, leaving fish stocks and our oceans’ health depleted. If exposed to high heat and light during processing, these oils become rancid and thus toxic to your body.ģ. Rancidity: Omega-3 fatty acids are incredibly delicate oils and are prone to oxidation when not processed and stored correctly. Heavy metals, pesticides, and antibiotics found in water sources and feed make their way into fish tissue, which then goes into your body.Ģ. Chemical contaminants: Contamination with toxic substances is a huge issue with fish oils during production. Here are the main issues with fish-derived omega-3 supplements 4:ġ. The Problem With Fish OilsĪs you’ve probably noticed by now, we aren’t the biggest fan of fish oils.Ĭompared to other sources, fish oils may have more downsides than they do upsides. To be more specific, about 6% of ALA is converted into EPA and a mere 3.8% to DHA 3.īecause of this, it’s best not to look towards food sources rich in ALA if you’re trying to bump up your intake of EPA and DHA. As a result, most ALA undergoes oxidative metabolism for energy and is not converted to EPA or DHA. The first step in the endogenous synthesis of EPA is kinetically slow. The presence of LA (linoleic acid) may also restrict the conversion in the diet, as there is competition between LA and ALA for specific enzymes 2. However, the efficacy of omega-3 long-chain polyunsaturated fatty acid synthesis decreases during the conversion process of ALA, which means its conversion to EPA is limited, and DHA is even more limited. That’s because to be taken up by the brain and elicit positive effects on nervous, cognitive, immune, and other systems in the body, ALA has to be converted to EPA and DHA. The Problem With ALAĪs we’ve mentioned before, EPA and DHA elicit a lot of favorable effects in the body, but ALA doesn’t appear to produce as many. While we only hear about EPA and DHA in regard to omega-3s, there’s also ALA.Īlpha-linolenic acid (ALA) is derived from plant-based foods and functions as a potent source of energy because of its low conversion rate to EPA and DHA, meaning it cannot provide the same functions as these omega-3 fats. They are rapidly incorporated into cell membrane phospholipids and have a positive effect on several aspects of cellular function. In moderate amounts, they have been shown to modulate prostaglandin metabolism and decrease triglycerides, and, in high doses, may lower cholesterol and possess both antithrombotic and anti-inflammatory properties 1. They are obtained from fat-based food sources like seafood (cold-water fatty fish provide an abundance of EPA and DHA), nuts and seeds, oils, and some produce.Įicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two most common fish-derived omega-3 fatty acids that also have the most known health benefits. Omega-3 fatty acids are essential fatty acids that cannot be synthesized in the body. However, if you’re aiming to bump up your intake of ALA, you’re on the right path. There are plenty of omega-3 rich food sources that are not seafood.īut it’s also important to keep in mind that if you’re relying on entirely plant-based sources for EPA and DHA, the conversion rate is minimal, so the efficacy of those sources is debatable. The most common “omega-3” we find on the market is in supplement form derived from fish, but it’s not the only one. It’s an excellent foundation for understanding the importance of omega-3 fatty acids, along with the difference between EPA, DHA, and ALA, and why they’re not all created equal. If you haven’t read our article on the best vegetarian sources of omega-3, we recommend that you do.
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