Omega 3 and Me
Let's answer some of the most common questions about Omega 3 and gain a deeper understanding of how it plays an importation role in all of our lives. What are Omega 3 fatty acids? Why is omega 3 good for you and lastly, where can we get omega 3s in our diet?
What is Omega 3?
What is Omega 3? Omega 3s have gained some momentum in the popular supplement field but, what many people do not know is just how extraordinary this fatty acid actually is for their health. Sometimes the bandwagon is just filled with hype and trend, with little to no scientific based reason, or evidence, to support the popular craze. With Omega 3 fatty acids, you do not have to worry about whether or not the hype is just a dying trend. This nutrient packs so many positive health outcomes, it's impossible to ignore the scientific data supporting this great health trend. So what is this highly studied nutrient and how does it affect our bodies?
According to DrAxe.com,
"Omega-3s are a specific type of polyunsaturated fatty acid, meaning they contain more than one double bond in their chemical structure. The “3” refers to where in the chemical structure the first double bond occurs.Your body is able to synthesize saturated fatty acids, but you don’t have an enzyme that allows you to stick a double bond in the right spot to create omega-3s yourself. The three omega-3s found in food are ALA, EPA and DHA."
So what this says is, we cannot make omega 3 fatty acids on our own, such as vitamin d which we can make from the sun. These are nutrients that we can get only from our food.
"Alpha-linolenic Acid (ALA): This plant-based omega-3 short-chain omega-3 has to convert it into longer-chained EPA and DHA to synthesize it. Unfortunately, only about one percent of the ALA you consume is converted to the long-chain version your body needs. "
"Eicosapentaenoic Acid (EPA): EPA is a 20-carbon fatty acid found in oily fish, algae oil and krill oil. Your body is able to synthesize this molecule in its original form."
"Docosahexaenoic Acid (DHA): This 22-carbon molecule is also found in oily fish, krill oil and algae oil. Your body will convert some DHA molecules back to EPA’s in order to keep them at fairly equal levels if you consume more DHA."
Health Benefits of Omega 3-
Omega 3 fatty acids have been known to support a healthy cardiovascular system, healthy joints, eye health, cognitive function, hormone production, mood and healthy inflammatory response, to name just a few benefits. There is an overwhelming amount of research proving the benefits. Why not incorporate this beautiful nutrient into your diet?
The American Heart Association is very clear about encouraging people to get enough omega 3s in their diet due to the overwhelming evidence of omega 3s positively affecting risk factors associated with heart disease. They recommend eating fatty fish, high in omega 3s, at least two times (two servings) a week to gain these miraculous cardiovascular benefits.
Not only are omega 3s good for your heart, they are also one of the best anti-inflammatories, meaning that they can be used as a natural pain reliever. One Pub Med study suggests the following-
"controlled studies that compared ibuprofen and omega-3 EFAs demonstrating equivalent effect in reducing arthritic pain. omega-3 EFA fish oil supplements appear to be a safer alternative to NSAIDs for treatment of nonsurgical neck or back pain in this selective group."
According to Bebrainfit.com,
"Omega-3s are found in high concentrations in the nervous system and the brain where they are needed to build healthy cell membranes, reduce inflammation, promote new cell formation, form important brain chemicals, and improve nerve transmission. There are two main omega-3 fatty acids — EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
DHA is unarguably the most important omega-3 for brain health, accounting for 97% of the omega-3 fatty acids found in the brain."
This article by Bebrainfit.com goes on to say,
"DHA is a critical structural component of the cerebral cortex, the area of the brain responsible for memory, language, abstraction, creativity, judgment, emotion and attention.It is such an important building block that people with low levels of it actually have measurably smaller brains! (8)DHA also supports optimal levels of neurotransmitters including dopamine, serotonin, GABA, and acetylcholine."
You see, I could go on and on about the amazing benefits of omega 3, but none of these facts and figures would matter if you didn't know where to get this amazing essential fatty acid in your diet.
Abundant Sources of Omega 3 fatty Acids To Incorporate Into Our Diets-
You can acquire your omega 3 fatty acids from both plant-based sources and animal-based sources but, it is important to note that these two different sources are not necessarily interchangeable. It has been said in various scientific research articles that plant-based omega 3 fatty acids cannot take the place of animal-based sources due to their bioavailability.
Marine animal-based omega-3 (fatty fish, fish oil and krill oil) primarily contain docosahexaenoic acid (DHA), a long-chained PUFA consisting of 22 carbons and eicosapentaenoic acid (EPA), which has 20 carbons.
Plant-based omega-3 (found in flaxseed, flaxseed oil, chia seeds, walnuts and leafy greens, for example) contain alpha-linolenic acid (ALA), a shorter-chained PUFA consisting of 18 carbons. They are completely devoid of DHA and EPA.
According to Mercola.com,
"ALA is a precursor to EPA and DHA. However, an enzyme is required to convert the shorter 18 carbon ALA into long-chained omega-3. In most people, this enzyme doesn't work very well and hence the conversion rate is exceptionally small.
Typically, less than 1 percent of the ALA is converted to EPA. Some studies have found the conversion rate to be as 0.1 to 0.5 percent.1Your conversion is also dependent on having adequate levels of other vitamins and minerals.
So, while a tiny amount of the ALA you consume can be converted by your body into long-chain omega-3, it's a highly inefficient strategy and nowhere near as helpful as supplying "straight" DHA and EPA from marine sources. "
With that being said, you can get omega 3 fatty acids from plant sources but, as stated above, plant-based omega 3s are an insufficient source and should be consumed along with marine omega 3 sources.
Plant based omega 3s-
Nuts and seeds such as chia seeds, flax seeds, hemp seeds, and walnuts. Seaweed and sea algae such as spirulina. The cabbage family such as cabbage and Brussels sprouts. Winter squash.
Marine based omega3s
Salmon, Cod, Mackerel, Herring, Oysters, Anchovies, Caviar.
Get more Omega 3s in your diet with these creative recipes
Delight your palate with the the eclectic flavors of our delicious, Alaskan, wild caught, smoked salmon spring rolls recipe. Enjoy the fresh, crisp flavors that satisfy the senses while entertaining guest or sitting down for a healthy snack.
Cool down this summer with this fresh catch! Delicious flavors of wild caught, Alaskan smoked salmon , zesty lemon and romaine come together to excite your taste buds with this delicious smoked salmon salad recipe.
Try a new twist to an old favorite recipe, made with authentic, Alaskan, wild caught, smoked salmon. This savory dish goes well on the side of your meal or as the main course!
Nothing beats good old, home made, comfort food. Indulge yourself with authentic, wild caught, Alaskan smoked salmon, delighting your palate with the cheesy, savory comforts of this creamy Smoked Salmon Alfredo recipe.
To find more creative omega 3 packed recipes, check out Kodiak Island Smokehouse's official recipe blog!
Try some of the best-smoked fish Alaska has to offer. You can purchase Authentic, wild caught, smoked Alaskan Black Cod, Salmon, and Halibut by going to KodiakIslandSmokehouse.com
