A recent study has suggested that in order to get your full quota of Omega 3 fatty acids, you are better off eating fish 2 or 3 times a week, than you are popping pills. The study was actually specifically about stroke prevention, and it was found that eating fish 2 – 4 times per week made a difference, whereas taking Omega- 3 supplements did not.
However, a diet that is rich in Omega 3 fatty acids is not just beneficial in stroke prevention. These valuable oils have numerous health benefits including minimizing inflammation in the body. Even more significant is the research that has proven how omega 3’s help brain function, particularly for Americans with diets so high in sugar. I think it’s pretty much commonsense that eating foods that are rich in nutrients is way more beneficial than taking supplements. In the case of omega’s in fish, there are many other nutrients in fish aside from the omegas that we need, too. It’s often when we extract and isolate nutrients from their whole food form, that we diminish their efficacy. For example, if you want your full quota of vitamin C, you are much better off eating a ton of citrus fruits and green veggies than you are popping supplements.
The issue is often one of convenience. We can get most of our vitamins and minerals from eating a diet that is rich is fresh/whole foods, however, this isn’t always possible. It can be especially inconvenient when we are told that we should eat fish 3 times a week in order to get the kind of omega 3 fatty acids which have been proven are good for brain, heart and overall health. The kinds of fish that are rich in these oils are cold water fish such as salmon, mackerel and sardines, anchovies, and herring. Salmon, however, should be wild in order for it to have all the health benefits that we are trying to get, and wild salmon is not very accessible, season, and extremely expensive. Oily fish like mackerel and sardines are not at the top of everyone’s favorite food list – if I even open a can of sardines in my kitchen, my husband and daughter have to leave the room. So that doesn’t give us too many other fish options. Tuna and swordfish are way too high in mercury to even be considered as a healthy food.
So, if wild salmon, mackerel and sardines are not on your weekly menu, I would recommend taking a good Omega supplement. Not all omega supplements, however, are considered equal. In a recent study, many were found to be rancid and/or tainted with heavy metals. I recommend Nordic Naturals. I’ve been taking them for years, and for many reasons, they are a trusted brand for me.
Other really great sources of Omega 3 fatty acids include: walnuts, flax seed, and soy beans.
Hello Sophie, it would be nice if you could also mention vegan DHA and EPA supplements that don’t deplete fish stocks and are free of heavy metal contamination such as Vpure and Opti 3. They function the same way in the body but are cruelty free and better for the environment. Thank you.