Marine animals such as fish and krill provide eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two fatty acids prized for their cardioprotective properties. On the other hand, flaxseed, chia, hemp plants, and some other foods provide linoleic acid (ALA).
Efficacy And Role
Low levels of EPA and DHA increase the risk of death from all causes and accelerate cognitive decline. Omega-3 benefits span many aspects of health, from mental and behavioral health to preventing premature death from disease, including the following:
- Coronary heart disease and stroke
- Essential fatty acid deficiency in infancy (retinal and brain development)
- Common brain functions, including memory and Parkinson's disease
- ADHD
- Autoimmune diseases such as lupus and kidney disease
- Osteoporosis
- Crohn's disease
- Breast, colon and prostate cancer
- Rheumatoid arthritis
Omega-3 Fatty Acid Sources
You may be wondering what ingredients are available for easy access to omega-3s. Here are the relevant primary sources.
- Fish
Ideally, fish provides all the omega-3s you need. Unfortunately, most fish today are heavily contaminated with industrial toxins and pollutants such as heavy metals, PCBs and radioactive poisons. These toxins make fish no longer the highly recommended food of choice.
- Fish Oil
Fish oil is the primary route people use to increase their intake of omega-3 fatty acids. While high-quality fish oil does provide numerous health benefits, fish oil is very low in antioxidants. This means that if you increase your omega-3 intake by consuming fish oil, you have to add additional antioxidant protection.
- Krill Oil
This is the go-to for animal-based omega-3 fatty acids. Its antioxidant capacity is 48 times higher than that of fish oil. It also contains astaxanthin, a marine-derived flavonoid that forms a special association with EPA and DHA to directly metabolize antioxidants, resulting in better biocompatibility.
- Nuts And Seeds (such as flax, chia, and walnuts)
- Vegetable Oils (such as linseed, soybean, and canola)
Related Research Information
Concussion, Traumatic Brain Injury and Innovative Use of Omega-3s
Traumatic brain injury (TBI) remains a clinical challenge with multiple heterogeneous and prolonged secondary pathogenesis. There is a growing body of strong preclinical evidence and clinical experience suggesting that aggressive supplementation of high levels of omega-3 fatty acids to optimize the nutritional base of patients with TBI, concussion, and post-concussion syndrome may provide benefits.[1]
Effects of Omega-3 Fatty Acids in Patients with Sickle Cell Anemia
A study showed that omega-3 fatty acids can be an effective, safe and affordable treatment for sickle cell anemia. Blood cell aggregation and adhesion to the vascular endothelium and inflammation play a central role in the vaso-occlusive crisis of sickle cell disease. Omega-3 treatment reduced the median incidence of clinical vascular occlusive events.[2]
References
- Michael D. Lewis. (2016). "Concussions, Traumatic Brain Injury, and the Innovative Use of Omega-3s." Journal of the American College of Nutrition 35(5), 469-475.
- Ahmed A Daak. (2013). "Effect of omega-3 (n−3) fatty acid supplementation in patients with sickle cell anemia: randomized, double-blind, placebo-controlled trial." The American Journal of Clinical Nutrition 97(1), 37–44.
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