|
A Healthier Alternative to Fish Oil
without the Fish!
Omega-3 fats are healthy fats that reduce inflammation, inhibit cancer development and protect our blood vessels. The basic building block of omega-3 fat is alpha-linolenic acid (ALA). ALA can be found in most nuts and seeds, but are particularly rich in
chia seeds, flax seeds, hemp seeds, walnuts and leafy green vegetables. Most people do not get enough of these ALA-rich foods in their diet.
Additionally, our bodies are capable of only converting a small amount of these short chain fats (ALA) to long chain omega-3 fats, called docoshexanoic acid (DHA) and eicosapentaenoic acid (EPA). And apparently we have varying abilities to do so; some people eating sufficient ALA from greens, seeds and walnuts can achieve adequate levels, while others cannot. Conversion of ALA by the body to these longer-chain fatty acids is : <5-10% for EPA and only 2-5% for DHA1.
These long-chain omega-3 fatty acids are also produced by marine algae which serve as a source of DHA and EPA in fish. Although, some species of fatty fish are a good source of EPA and DHA, unfortunately, it's one of the most polluted foods which we eat as a result of the dumping of toxic waste and raw sewage into our oceans.
Fish and some fish oils have been shown to contain fat soluble petrochemicals, such as PCB’s and dioxins. Fish also contains mercury. According to the Center for Disease Control, 1 in 12 women of childbearing age in the United States have unsafe mercury levels (and the CDC’s threshold for safety is high). Multiple studies have illustrated most of the body's mercury load comes from the consumption of fish. Therefore, with all of this concern it can not be considered a safe source of these healthy fats. However, there are highly purified fish oils that are not contaminated. Many brands still have a high degree of rancidity and taste foul and cause indigestion. Nevertheless, depleting our oceans of fish is not a sensible solution for the world’s omega-3 needs.
If you choose to consume fish, there are some that are less contaminated than others. Read more about choosing fish
In drawing blood levels of EPA and DHA in my patients, I find that a large percentage of individuals do not have optimal levels of DHA. I often see patients eating otherwise excellent diets with dry skin, seborrheic dermatitis and other signs of DHA deficiency. Fortunately, vegetable derived DHA is an alternative. Laboratory cultivated DHA is made from micro-algae and is a pure form of DHA. It is grown in the laboratory, not collected in the wild. It has no mercury or other toxins.
DHA is one of the crucial building blocks of human brain tissue. Assuring adequacy has been shown to protect against dementia, depression, inflammatory diseases, attention deficit and hyperactivity disorder (ADHD), allergies, and to offer significant benefits for overall cardiovascular health.
Early in life, DHA is supplied via the placenta and from breast milk. While adequate DHA is particularly important for pregnant and nursing women and young children, it is beneficial for all ages!
• Improves your child’s intelligence
• Aids depression and Attention Deficit Disorder
• Improves memory
• Important for brain and eye development
• Promotes smoother skin; prevents wrinkles
• Helps prevent heart disease and arthritis
• Lowers risk of Alzheimer’s and senior dementia
• Lowers “bad” cholesterol |
Be careful of other unhealthy sources of DHA
Some nutritional advisors encourage consuming high amounts of flax seed oil to promote the conversion of enough DHA. I do not agree. First of all, unlike the whole seeds, flax seed oil is an empty calorie food with little or no vitamins, minerals, phytochemicals and flavonoids left after the extracton process. Furthermore, there is data to suggest that that the consumption of high doses of ALA from flax oil may increase, not decrease the risk of prostate cancer2. In contrast, flax seed consumption has been shown in multiple studies to lower the risk of both breast cancer and prostate cancer3.
Since the ability to self-convert short chain ALA into long-chain DHA is so variable from person to person, to assure omega-3 optimization, I advise people obtain omega-3 fats by consuming the cleaner, plant sources such as walnuts, flax, chia, and hemp seeds and by also taking a daily DHA supplement like my
DHA Purity. My DHA Purity is a laboratory cultivated DHA product made from microalgae. It is a pure form of DHA without environmental contamination or unnecessary disruption of our ocean life.
- Yours to good health
Joel Fuhrman, M.D.
Read more from Dr. Fuhrman on Fatty Acids and Fish Oil.
 Dr. Fuhrman's DHA Purity comes in a purified liquid form of very highly concentrated DHA so that it can be digested easier and hidden easily in food. The children’s dose is just one drop (measurable with a built–in graduated dropper) and easily disguised in their food, soup, drink or oatmeal. Just a few drops delivers a daily dose of essential omega–3 fatty acids (DHA).
Beware: even algae-derived DHA can become rancid if not cared for properly.
Often manufacturers and retailers do not safe-guard against rancidity.
Dr. Fuhrman goes to great lengths to deliver the purest and freshest DHA product available on the market today. His DHA Purity is manufactured under strict conditions to ensure purity. Every step of the way, from production to packaging, transportation and storage, this product is kept refrigerated and handled properly to ensure optimal freshness.
1. Davis, B. C. and P. M. Kris-Etherton. Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications. Am J Clin Nutr 2003;78(3 Suppl):640S-646S. Brenna, J. T. Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Curr Opin Clin Nutr Metab Care 2002;5(2):127-32.
2. Brouwer IA, Katan MB, Zock PL. Dietary alpha-linolenic acid is associated with reduced risk of fatal coronary heart disease, but increased prostate cancer risk: a meta-analysis. J Nutr 2004 Apr;134(4):919-22
3. Demark-Wahnefried W, Price DT, Polascik TJ, et al. Pilot study of dietary fat restriction and flaxseed supplementation in men with prostate cancer before surgery: exploring the effects on hormonal levels, prostate-specific antigen, and histopathologic features Urology 2001 Jul;58(1):47-52.
|
|
|
|
|
|
|
|
