Several different dietary supplements are advertised as omega 3 oils. Flaxseed, fish oil and marine algae supplements are among them. There are many dietary sources of omega-3s, as well.
Most fats are a blend of saturated and polyunsaturated fats. The polyunsaturated fats may be a mixture of omega-6s, 9s or 3s. Popular cooking oils, like corn oil, contain far more omega-6s than 3s. Some, like sunflower and peanut oil, contain only omega-6s.
Meats contain a mixture, usually skewed towards the 6s. For example, beef fat contains 2-4 times more omega-6s, depending on what the cattle are fed. One of the reasons for the popularity of organic meat and dairy products is that they provide more omega-3s than those from traditional modern farms.
Fish, on the other hand, is one of the few foods that contain more omega-3s than 6s. Flaxseed is one of the others, although most people are not fond of the flavor of flaxseeds.
Flaxseeds contain only alpha-linolenic acid or ALA. Fish and marine algae supplements contain DHA (Docosahexaenoic acid), EPA (Eicosapentaenoic acid) and other omega-3s. People don’t generally eat marine algae, but the fishes do and that’s where they get their DHA and EPA.
Researchers sometimes debate about the best source for omega 3 oils. But, since DHA and EPA are only found in fish and marine algae, those two sources must be better than flaxseed.
The body can convert some ALA to the other omega-3s, which is why some researchers say that only ALA is necessary. Other researchers say that the conversion of ALA to other fatty acids is something of an emergency process that cannot be relied on. They cite studies in which supplemental ALA would not increase circulating blood levels of DHA.
Without adequate DHA, the human brain does not develop or function properly. So, obviously, the best sources for omega 3 oils are those that contain DHA.
Marine algae are the only sources for vegans, but consumers must shop with care. Not all marine algae contain DHA and other omega-3s.
Fish are the best sources for most people, but there is some concern about mercury and other contaminants. Pregnant women are advised to consume no more than 3 servings of low-mercury seafood per week. There are consumption advisories for children, as well.
Supplements can be tested for contaminants, such as mercury. So, the safest choice for omega 3 oils is a dietary supplement, either derived from fish or marine algae.
Fish oil is less expensive. They are mostly byproducts of fish meal production. So, it is something that would go to waste, if it were not used as a dietary supplement.
Some fish oil contains an omega-3 called DPA (Docosapentaenoic acid), one that is not found in marine algae or other food sources. Researchers believe that DPA contributes to the overall cardiovascular health of the Greenland Eskimos.
The latest rage is the use of omega 3 oils to fortify foods of all kinds. Research indicates that the health benefits should be the same, whether you get them from a supplement or from food. It’s just that supplements are more economical.
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