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Why Eating High-quality Fish Is Good for You
Do you get enough fish in your diet? (If you don’t enjoy the taste of fish, keep reading for a healthy alternative to eating fish). 4 Major Benefits of Eating Fish There are many evidence-based reasons to eat a diet rich in fish. One reason is that fish supply high-quality protein and many vitamins and minerals. Fatty fish – such as salmon, mackerel, herring, sardines, lake trout, and tuna – are particularly rich in fat-based nutrients like vitamin D. Here are 4 other major health benefits of eating fatty fish: 1. Heart Health- The omega-3 fatty acids in fish are important for improving cardiovascular health, promoting healthy triglyceride status, and supporting healthy blood pressure regulation. 2. Mood Support- Numerous studies have shown that omega-3 fatty acids in fish can help improve mood, self-esteem, and coping with distraction and stress. 3. Improves Attention- Omega-3s have been shown to reduce stress and anxiousness, and improve attention and behavior in children. 4. Brain Boost- An important reason to eat fish is because of its omega-3 fatty acids help preserve memory and protect brain circulatory function. Facts About Fatty Acids Fish oils are oily fats found in fish, particularly cold-water fish, and in marine oils from other sea life such as krill. These oils are rich sources of functional omega-3 fatty acids. Our cells are equipped with membranes, thin sheets of molecules, that manage most of our life functions. We need a variety of fatty acids for our cell membranes to function, including omega-3s. The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are major building blocks for the membrane systems and are needed for a diverse range of essential life functions. EPA + DHA Each of our nearly 30 trillion cells needs EPA and DHA. The only practical way to ensure we get the amounts of EPA and DHA we need is through foods or supplements. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6s and not nearly enough omega-3s. Also, most of the omega-3s we do get are not long-chain and must be converted to EPA, which is less than 5 percent efficient; then EPA must be converted to DHA, which is an even less efficient conversion. As a result of this complicated process, most people worldwide have poor nutritional status of EPA and DHA. Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get nearly enough EPA and DHA from their diet. Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish. Certain commercially available cold-water fish, such as salmon, tuna, and sardines, are sources of actual, preformed EPA and DHA. Avoid farmed salmon (which are much higher in omega-6 fatty acids and often carry toxins) and try to get salmon and other cold-water fish from Alaska, the Arctic Circle, or the Antarctic, where the ocean waters are the least contaminated. Purity and Safety While the desired omega-3 fatty acids reside in the fatty tissue of fish, so can environmental toxins. Oil derived from these tissues often contains high levels of these impurities. That’s why it’s dangerous to consume fish caught in ocean zones that are known to be contaminated. Fish (especially longer-lived species, and higher-level predators that consume other fish) will bioaccumulate heavy metals such as mercury, arsenic, cadmium, and lead that originated from industrial sources and reached the body of water in which they feed. These contaminants often end up in the flesh of the fish, as well as in the oil derived from such flesh. In addition to heavy metals, there are also other toxic compounds that bioaccumulate in fish. Some of the most toxic chemicals known to science, including hundreds of different PCBs (polychlorinated biphenyls), PBBs (polybrominated biphenyls), dioxins and furans, can bioaccumulate in fish and have been linked to problems with the functioning of the brain, liver, immune system, endocrine, and reproductive systems, and essentially all the organs. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice. For those concerned over the impurities in fish or who don’t enjoy the taste of fish, BrainMD offers an advanced liquid omega-3 fatty acid supplement… Liquid Fish Oil Supplement: Omega-3 Power Squeeze Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid emulsion, customized for children and adults seeking an alternative to taking large capsules. It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. Why You Should Try Omega-3 Power Squeeze: Quality Sourcing - Sourced from wild-caught fish species (mainly anchovies) that are pelagic (don’t feed on the bottom and therefore pick up fewer contaminants), the fish oil in Omega-3 Power Squeeze undergoes the most advanced purification processes in the supplement industry. Ultra-safe - The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish. The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances. It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste. Well Absorbed - The advanced emulsification technology behind Omega-3 Power Squeeze makes it better absorbed than standard fish oils. However, since individuals differ in their absorption and utilization of EPA and DHA, it would be prudent to measure your Omega-3 Index every 4-5 months and increase your daily intake as needed to cross the 8% threshold. Pleasant Tasting - One serving of this citrus-flavored emulsion gives the body at least 5 times more EPA and DHA than a serving of conventional fish or krill oil, without the fishy smell/taste or unpleasant reflux problems experienced with many fish oils. Healthy Pregnancy - Not only is the EPA and DHA in Omega-3 Power Squeeze safe, but it’s also absolutely vital for a healthy pregnancy and for breastfeeding. Also, the US National Academies recommend omega-3s for toddlers and older children. Children aged 1-3 can take a half tablespoon every other day. Allergy-Free - Omega-3 Power Squeeze is free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is also non-GMO. Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being. The ultra-pure EPA and DHA omega-3 fatty acids in this well absorbed, proprietary fish oil liquid promote positive mood, healthy attention, and whole-body health. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Omega-3 Power Squeeze and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Are the Differences and Benefits of Omega-3, 6 & 9?
Omega-3 and omega-6 are both essential fatty acids, meaning your body needs them but cannot make them naturally. By contrast, omega-9 fatty acids aren’t essential because the body can make them. Each type has different functions and benefits. Let’s take a closer look at these three unique fatty acids… The Omega Connection: 3, 6 & 9 Omega-3 Fatty Acids Omega-3 fatty acids are found in a high concentration in fish, olive oil, garlic, and walnuts. Though these foods are common, most people don’t eat them in adequate quantities it would take to get beneficial levels. But also, the body is very inefficient at converting plant omega-3s into the omega-3s the body needs, which are EPA and DHA. Omega-3s are crucial for brain health. They are vital for our nerve cells and other brain cells to make and maintain the trillions of connections that our brain uses for information processing and for moving our limbs. Omega-3s are also vital for our brain cells – and all our cells – to make the energy they need in order to function. Omega-3s play a crucial role in the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. Omega-3s are also essential for healthy hair and skin. Also, because of how important it is during an infant’s development, pregnant women are encouraged to take it in order to minimize any potential for their children to have problems with vision or brain health including learning, attention, and behavior. When considering the immense benefits that omega-3 essential fatty acids have on the body, it’s easy to see why they are recommended to nearly everybody for their preventative and wellness qualities. EPA and DHA Omega-3’s health benefits primarily come from their long-chain fatty acids (EPA and DHA). In fact, DHA is the most prevalent fatty acid found in the brain. DHA fatty acid is vital to the creation and maintenance of all the cells and the trillions of connections in both the brain and the retina (which functionally is an extension of the brain). Omega-3 EPA fatty acid is less abundant than the omega-3 DHA fatty acid in the cells of the brain but is known to be essential for healthy inflammatory responses as well as for the production of new nerve cells. For reasons still not fully understood, omega-3 fish oils that contain more EPA than DHA are better at promoting healthy attention and behavior in children than higher-DHA fish oils. As the body ages, it seems to become less efficient at using omega-3 EPA and DHA. But whether you’re young, middle-aged or getting on in years, it’s important to have your Omega-3 Index measured. An index value greater than 8 percent suggests you have adequate omega-3 status. It’s incredibly important that anyone looking to stay on top of their mental game incorporate omega-3s into their healthcare regimen and maintain their Omega-3 Index between 8 and 12 percent. Omega-6 Fatty Acids Omega-6 fatty acids are commonly found in today’s modern diet because of their content in: Cereals Vegetable oil (soybean, sunflower, safflower, corn, canola) Fast food items (such as French fries, popcorn chicken, onion rings) Dairy and eggs All meats Many baked items (such as muffins, cookies, bread) Modern research indicates that many people living on the Western-type diet have too high a ratio of omega-6 compared to omega-3 fatty acids in their cells. There’s very little scientific evidence that having too much omega-6 compared to omega-3 in the diet is harmful to our overall health and well-being. High intakes of omega-6s may increase tendency to less healthy inflammatory responses, which bring their own set of risks and have been linked to mood problems. The omega-6 fatty acids are essential for all our organ functions, but the important takeaway here is that they need to be balanced in the diet by adequate intakes of omega-3s and omega-9s. Optimal Omega Levels Only two fatty acids are absolutely proven essential for humans: linoleic acid (LA), the parent fatty acid of the omega-6 series, and alpha-linolenic acid (ALA), the parent fatty acid of the omega-3 series. Having optimal omega-3 and omega-6 fatty acids is essential for health, and supplementing with omega-3s to balance out the omega-6 to omega-3 ratio can ensure many health benefits. But the body is very inefficient at making EPA and DHA from ALA, meaning that for all practical purposes, EPA and DHA are essential fatty acids: we have to get them in our diet. Appropriate ratios are key. Eating too many foods rich in omega-6 fatty acids is a problem because they can cancel out the benefits of omega-3 fatty acids when the ratio of omega-6 to omega-3 is too high. The optimal ratio is not known, except that we need at least an Omega-3 Index of 8-12 percent. However, most Americans are running an index under 8 percent, with an average index of 5.1! Omega-3 EPA and DHA and certain omega-6 fatty acids are essential for our health, but the usual Standard American diet (SAD) gives us too little of the former and too much of the latter. The best way to balance the ratio is to eat fewer foods that contain omega-6 fatty acids and more that contain omega-3 fatty acids. Unfortunately, because the body is so inefficient at converting plant ALA into EPA and DHA, we need to eat foods that contain these omega-3s performed, namely cold-water fish. Considering dollar costs, convenience, and the dangers of contamination of fish with mercury and hundreds of other environmental pollutions, many authoritative organizations recommend taking reputable concentrated fish oil supplements. BrainMD recommends a minimum of 1000 mg per day of EPA+DHA to ensure reaching an omega-3 index above 8 percent within a few months. Read the supplement label carefully to find the EPA+DHA content, not the total fish oil content. Many budget fish oil supplements supply only 300 mg, not 1000 mg of EPA+DHA as their recommended daily dose. Omega-9 Fatty Acids Unlike omega-3 and omega-6 fatty acids, which are polyunsaturated fats, omega-9 fatty acids are monounsaturated. Omega-9 fatty acids are essential for our cells to work but aren’t a dietary essential, because they can be produced by the body. Omega-9 fats are found in olive oil, some other plant oils, and some nuts and seeds. Since people tend to consume more omega-6s than they may need, and the body produces omega-9s, there isn’t a great need to supplement with either of these fatty acids. Unfortunately, most Americans are deficient in omega-3s, and there’s a huge body of studies that indicate a majority of American adults have suboptimal levels of EPA and DHA. This underscores the need to take a quality omega-3 fish oil supplement daily. BrainMD offers a potent, highly concentrated fish oil product in Omega-3 Power. Each serving of Omega-3 Power provides 1,440 mg of EPA and DHA from ultra-purified, high-quality fish oil – roughly 5 times what you’d find in conventional brands and big box stores! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Are the Benefits of Taking Omega-3 Supplements?
When it comes to the benefits of omega-3 supplementation with fish oil, there’s absolutely no conflict between mind and heart—the evidence shows it’s one mighty supplement that benefits both. What Are the Benefits of Omega-3 Supplements? First, the most important fact to remember about omega-3 essential fatty acids (EFAs) is that they are indeed essential, meaning that your body needs to get them from your diet. Unfortunately, with today’s modern diet, which is light on omega-3-rich foods (fish, grass-fed meats, nuts, seed and dark leafy greens) and heavy on foods with saturated fats and oils (corn, safflower, soybean, sunflower, cottonseed, peanut, etc.) that are rich in omega-6 EFAs—we are falling short. Way short. A Harvard School of Public Health study published in 2011 found that omega-3 deficiency is likely the sixth biggest killer of Americans, and maybe the underlying factor of roughly 96,000 premature deaths each year!1 Our brains, hearts, and bodies appear to suffer when we don’t get enough of these healthy fats. In terms of brain and heart health, omega-3s derived from wild cold water fish oil (or grass-fed animal fat and other kinds of seafood) are best because they are loaded with two particular brain- and heart-healthy EFAs called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Literally, thousands of scientific studies have been conducted using fish oil rich in these two nutritional dynamos—with mostly promising results. Your Brain Needs Fat Fat plays an important structural role in our brain cell membranes, which are fatty by nature. In fact, DHA makes up a full quarter of all brain fat, and it is the brain’s preferred fat for building brain cell membranes. DHA’s shape is highly flexible, which is needed for efficient cellular communication. However, when your brain doesn’t get adequate amounts of DHA through the diet, it’s forced to use inferior fats, such as saturated and trans fats. Brain cell membranes can become more rigid with these less flexible fats, which can slow information processing and overall brain function. In an omega-3 deficient world, some pretty cool stuff can happen when the brain gets enough DHA. A recent double-blind, placebo-controlled study of healthy young adults whose diets were low in DHA found that supplementation with the fatty acid improved memory and reaction time.2 DHA also benefit seniors experiencing mild memory problems associated with aging. After one year, elderly subjects taking a DHA-concentrated fish oil supplement showed significant improvements in short-term and working memory compared to those taking placebo.3 Memory is just one aspect of cognitive function that Omega-3 supplementation supports, however. A meta-analysis of 10 randomized controlled trials found it also enhances attention and processing speed.4 But let’s not forget EPA. Although it doesn’t play the structural role that DHA does, it helps support mood and emotional balance. It’s thought that EPA may help by reducing inflammatory processes in the brain and by balancing out metabolic pathways. A recent meta-analysis of 19 different trials in people with blue mood “demonstrated a significant clinical benefit of omega-3 …treatment compared to placebo.”5 In this regard, EPA appears to be more effective than DHA.6 Omega-3 supplementation has also been found effective in people who are prone to mood swings and helps alleviate occasional stress.7,8,9 Omega-3 Supplements Benefit Brain & Heart With World Heart Day upon us on September 29, it would be remiss not to mention the numerous heart-healthy benefits to be had from EPA and DHA. Seriously, when health authorities such as the American Heart Association recommend at least two oily fish meals per week (which equates to roughly 500 mg per day of EPA and DHA), a full gram per day for those with coronary heart disease—and even more for those with high triglyceride levels—there’s good reason. Let’s start with inflammation. Studies indicate that DHA and EPA from fish oil may support healthy inflammation levels in the body.10 Keeping inflammation levels in check supports a healthy vascular system. Then there’s blood pressure and heart function. Research has also correlated adequate amounts of DHA and EPA with healthy blood pressure levels.11 And while still inconclusive, some studies have shown that EPA and DHA may play a role in healthy heart rhythm.12 Last, let’s not forget triglycerides. Having a high level of triglycerides, a type of fat (lipid) in your blood, can increase your risk of heart disease. A very strong body of research suggests that DHA and EPA help to maintain healthy triglyceride levels.13 For omega-3 deficient Americans concerned about heart health, this is really good news. Taking an EPA- and DHA-rich fish oil supplement and/or simply eating more fish may make a difference. A study published just this month found that omega-3 deficient subjects with cardiovascular disease showed reduced cardiovascular risk factors and improved lipid profiles after a period of supplementation with DHA and EPA.14 What to Look for in High-Quality Omega-3 Supplements If you want the heart and health support benefits that taking a quality fish oil supplement high in EPA and DHA can bring, keep these shopping tips in mind: Because fish can accumulate toxins such as mercury, dioxins, and PCBs, it’s extremely important that the product be highly purified. Fish oil spoils easily; look for a product that is manufactured according to the highest quality standards. Choose a product that has high amounts of EPA and DHA. Some inferior quality brands are lacking in one or the other or sometimes both. Look for at least 500 mg of each. Here’s to a sound mind and a strong heart! References: 1Danaei G, et al. The preventable causes of death in the United States: comparative risk assessment of dietary, lifestyle, and metabolic risk factors. PLoS Med. 2009 Apr 28;6(4) 2Stonehouse W, et al. DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. Am J Clin Nutr. 2013 May;97(5):1134-43. 3Lee LK, et al. Docosahexaenoic acid-concentrated fish oil supplementation in subjects with mild cognitive impairment (MCI): a 12-month randomised, double-blind, placebo-controlled trial. Psychopharmacology (Berl). 2013 Feb;225(3):605-12. 4Mazereeuw G, et al. Effects of omega-3 fatty acids on cognitive performance: a meta-analysis. Neurobiol Aging. 2012 Jul;33(7):1482 e17-29. 5Grosso G, et al. Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PLoS One. 2014 May 7;9(5):e96905. 6Martins JG. EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials. J Am Coll Nutr. 2009 Oct;28(5):525-4 7Sarris J, Mischoulon D, Schweitzer I. Omega-3 for bipolar disorder: meta-analyses of use in mania and bipolar depression. J Clin Psychiatry. 2012 Jan;73(1):81-6. 8Buydens-Branchey L, Branchey M, Hibbeln JR. Associations between increases in plasma n-3 polyunsaturated fatty acids following supplementation and decreases in anger and anxiety in substance abusers. Prog Neuropsychopharmacol Biol Psych. 2008 Feb 15;32(2):568-75. 9Buydens-Branchey L, Branchey M. n-3 polyunsaturated fatty acids decrease anxiety feelings in a population of substance abusers. J Clin Psychopharmacol. 2006 Dec;26(6):661-5. 10Duda, MK, et al. Fish oil, but not flaxseed oil, decreases inflammation and prevents pressure overload-induced cardiac dysfunction. Cardiovasc Res. 2009 Feb 1;81(2):319-27. 11Miller, PE, et al. Long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid and blood pressure: a meta-analysis of randomized controlled trials. Am J Hypertens. 2014 Jul;27(7):885-96. 12Ramadeen, A, et al. How Are n-3 LCPUFAs Antiarrhythmic? A Reassessment of n-3 LCPUFAs in Cardiac Disease. Cardiol Res Pract. 2012;2012:746709. 13Bradberry JC, Hilleman DE. Overview of omega-3 Fatty Acid therapies. P T. 2013 Nov;38(11):681-91. 14Shaikh NA, et al. Efficacy of a unique omega-3 formulation on the correction of nutritional deficiency and its effects on cardiovascular disease risk factors in a randomized controlled VASCAZEN® REVEAL Trial. Mol Cell Biochem. 2014 Sep 4. [Epub ahead of print]
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