The Shocking Truth About Fish Oil Supplements You’ve probably heard a lot about omega-3 fatty acids recently. Today’s diet has thrown fatty acid intake out of whack, as people eat higher levels of omega-6 acids and lower levels of omega-3s. In fact, your body needs both types of essential fatty acids in balance. Because there’s such an imbalance in people’s EFA (essential fatty acid) ratio, most people just want to pop a pill, which is the usual approach, rather than work to correct the overall imbalance. In this case, that would be a fish oil pill, and they are extremely prevalent today. But let’s take a look at whether fish oil pills are all they are purported to be. Essential Fatty Acids While you need essential fatty acids to function, you must get them from your diet. Your body does not produce them. Omega-6 fats are important because they contribute to the immune response of inflammation, and the increase blood clotting and cell proliferation. Omega-3s, on the other hand, decrease inflammation, minimize clotting, and control cell proliferation.
From a health perspective, both sets of functions are tremendously important, and a balance must be achieved between the two types of essential fats in order to maintain healthy function. Today’s Western diet is rich in Omega-6 fats, of which a large source is from polyunsaturated vegetable oils, which are not only used for cooking but are included in processed foods that range from frozen waffles to rice milk. Check labels- soybean, cottonseed, canola, safflower oil, etc. are all such oils, and their over-consumption creates an imbalance, because the standard diet is much lower in omega-3 fats than omega-6 fats. Omega-3s are present in certain plant sources, including walnuts, chia seeds and flax seeds, as well as in oily fish. According to Dr. Andrew Weil, the imbalance in today’s diet between the two types of essential fatty acids is the most likely explanation behind the rise in incidence of inflammatory diseases such as asthma and arthritis. In order to correct this imbalance, many Americans have turned to omega-3 supplementation instead of changing their diet.
Supplements are typically made from either fish oil or flax seed oil, and come in various forms including capsules, gels, and liquids. The Problem with Fish Oil If you’ve ever taken fish oil capsules, then you’re probably aware of the #1 complaint people have about them: they repeat on you. That’s right, fish oil capsules nearly always cause fish oil burps. If you don’t like fish (or maybe even if you do), that’s not a pleasant side effect. It’s um, horribly unattractive to put it politely. One of the reasons this happens is this: fish oil capsules are frequently rancid. According to Dr. Michael Eades, fish oil capsules contain highly unsaturated DHA and EPA. Unfortunately, the less saturated an oil is, the more unstable it is and the more quickly it degrades. In fact, it is one of the reasons fish goes bad so quickly. Just how many of the fish oil capsules on the market are rancid? You might be surprised (and a little disgusted). Researchers at New Zealand’s Crop and Food Research Institute tested capsules from an array of brands from countries all over the world and discovered that a majority of the capsules they tested had begun to oxidize.
According to the researchers, not only will oxidized fish oils not benefit takers, but they may actually cause harm. Health risks associated with rancid fish oil include increased risk of atherosclerosis and thrombosis (in other words, hardening of the arteries and increased blood clotting.) Given that people take omega-3s for the opposite effect, this is a terrible finding! Dr. Eades suggests two solutions for avoiding rancid fish oils: biting and chewing the capsule to make sure it isn’t rancid (yuck!), and taking liquid fish oil (double yuck!) Unfortunately, the New Zealand research team suggests that this isn’t enough, nor is smelling for a fishy odor, because after an initial period of rancidity where the increase of fishy flavors and odors occurs, the oil continues to oxidize but the odors and flavors return to neutral. Some experts suggest eating more fatty fish, something I thought could be a decent solution for some for quite some time until I began to really look at mercury studies in seafood.
Mercury is present in wild caught fish and shellfish, sometimes in alarming levels. Even in the fish that have lower levels of mercury, however, you are still ingesting small amounts of a highly toxic substance that can cause impaired neurological development, poor fetal development, neurological damage, cognitive impairment, attention and learning disorders, and many others. Because of these findings, I cannot recommend fish as a good source of omega-3 fats. Instead, I recommend eating a plant-based diet and including plant foods rich in natural omega-3 fats, including: Minimizing processed foods and cooking oils (other than coconut oil), especially polyunsaturated vegetable oils which are high in omega-6s and are ubiquitous in processed foods (soybean oil, cottonseed oil, etc.). Margarine is definitely a huge no-no! Eating a whole-food, non-processed plant-based diet can help you lower your levels of omega-6 fats and increase levels of omega-3s, which will provide a better balance of the two types of essential fatty acids.
Plant-based forms of omega 3 fatty acids convert to DHA and EPA in body. Some findings show that this conversion may be compromised in some people, so if supplementation is sought after the form I recommend is an algae-based DHA supplement. Where do the fish get their DHA? From the algae they eat! You can go right to the primary source by finding an algae DHA supplement rather than consuming potentially rancid fish oil. My Beauty Detox Solution diet is a great way to balance the two fatty acids, keeping you healthy and beautiful without the rancid fish burps.Supple and flawless skin, better protection from sun, damage free cells, healthier heart, liver and kidneys…The list of benefits is endless. Wondering which ingredient offers us with a host of such amazing benefits?It’s none other than Vitamin E, which works wonder for our hair, skin and health. Discover the plethora of goodness this wonderful vitamin has to offer and the food sources which you can consume to reap the benefits.Vitamin E is a fat soluble vitamin with antioxidant properties.
It naturally exists in eight diverse forms categorized into Tocopherols & Tocotrienols. Each sub categorized into alpha-, beta-, gamma-, delta- Tocopherol & Tocotrienol. In human beings, the most active form of Vitamin E is alpha-tocopherol.Vitamin E is extremely crucial for our health as it helps in fighting and preventing several health and skin conditions. Infused with antioxidant properties it aids in maintaining a youthful glow by warding off free radicals. Thanks to the presence of useful fats in Vitamin-E, it also offers the benefits of sun-protection. In addition, it works to maintain a healthier heart, liver and kidneys.The daily Vitamin E requirement of an adult is almost 15 mg. Since, human body cannot produce Vitamin E naturally it should essentially be consumed from external sources. You can obtain this Vitamin from either natural or synthetic supplements.Let’s look into the benefits of Vitamin-E to first understand its role in our body.Click here to view an enlarged version of this infographic.
Vitamin E offers innumerable health and skin care benefits. Some of these benefits are as follows:[ Read: Antioxidant Benefits ]A useful vitamin like this should be easily available in our daily food. Let’s look at the top food sources of Vitamin E.As soon as we think of Vitamin E, we think of almonds. They are among the richest natural sources of this vitamin. A 100 gram serving of almonds provides 26.2 milligrams of Vitamin E. Although it’s always advisable to consume raw almonds, you can take them as almond oil or almond milk as well.Raw seeds of sesame, pumpkin or sunflower are excellent sources of Vitamin E. Either use seeds as a snack in itself or garnishing on salads and soups. Just ¼ cup of sunflower seeds will supply 90.5% of your daily Vitamin E requirement.This green leafy replenishes your body with several essential Vitamins including Vitamin E. Commonly known to be highly rich in Vitamin E, Swiss chard offers virtually 17% of your daily recommended values.Just like Swiss chard, Mustard greens are highly nutritious providing many health benefits.
They are one of the top carriers of Vitamin E, Folate and Vitamins A, C, & K. Although they taste best when well cooked, we recommend using them in salad or considering par-cooking them, so as to retain most of their benefits.As a kid, Spinach may not have been your favourite snack but it’s true that Spinach is a complete health booster. Naturally loaded with Vitamin E plus many other Antioxidants & essential nutrients such as calcium and folate, spinach is one of the simple veggies to be incorporated in your routine diet. Consider adding it in salad or sandwiches to make them extra-healthy.[ Read: Foods Rich in Vitamin C ]While Turnip greens taste a little bitter, they have a great share of Vitamin E and several other vital nutrients. Similar to other leafy veggies on the list, just 1 cup of Turnip greens can fill you up with Vitamin E, A and C. Moreover, it provides sufficient folate as well.High in numerous other fundamental nutrients, Kale is one more excellent provider of Vitamin E. Consuming one cup of boiled Kale on daily basis means you’re getting 6% of your every day Vitamin E requirement.
[ Read: Vitamin B Sources ]Vitamin E foods are also many plant seed oils. Among all Wheat germ oil has the highest Vitamin E content. Just one tbsp of wheat germ oil is believed to provide 100% of your daily Vitamin E requirement. Sunflower oil is another great alternative that tends to provide over 5 milligrams of this Vitamin. Additionally Hemp Seed, Coconut, Olive, & Cottonseed oils are also rich in Vitamin E. It is always recommended to buy these oils cold-pressed, unrefined and organic.Hazelnuts contain Vitamin E and a lot of other great nutrients. Try including one ounce of hazelnuts in your routine diet, it will be enough to fill your daily dietary requirement. You may also want to use hazelnut milk instead of raw nuts.Known as a primary constituent in pesto, pine nuts can be great Vitamin-E rich addition to your fruit salad. One ounce of pine nuts contains 2.6 milligrams of Vitamin E. Pine nut oil also offers same nutritional benefits.[ Read: Foods Rich In Vitamin B ]This is one of my favourites, one of the healthiest and most delicious Vitamin-E rich foods on the planet.
Avocados represent Nature’s creamiest, oil-rich fruits. Just half an avocado naturally boasts over 2-milligrams of Vitamin E. One can easily incorporate avocado into salads and sandwiches. Moreover, it can also be mashed-up as guacamole to make it yummier.Broccoli is known as the best detox food & it is one of the healthiest Vitamin E rich foods. Just one cup of broccoli efficiently completes 4% of your daily requirement satisfied.Parsley is one more wonderful source of Vitamin E. You can add this excellent spice to your salads or dishes to make them rich in Vitamin-E. Though fresh parsley is better, you can also use dried ones readily available in the market.[ Read: Vitamin B6 Rich Foods ]Papaya is extremely benefiting among the Vitamin-E sources. Although it is most commonly known as Vitamin C rich fruit, it has remarkable content of Vitamin E too. One fresh papaya can meet your 17% daily Vitamin E requirement. You can add fresh papaya to fruit smoothie to get an extra healthy yummy snack!
Olives remind me of James bond & Martinis! monly used as a snack, Apricots hold moderate amounts of edible fiber as well as a number of essential Vitamins including Vitamin E. You can also blend them into a fruit salad.Inedible when raw, taro root is best cooked, boiled or integrated into breads. A 100 gram serving of taro root provides you with 2.9 milligrams of Vitamin E. You can consider using it as a substitute to potato.Wheat plant is also a Vitamin E rich ingredient. Nutritionists believe that processed wheat often lacks essential nutrients because of the removal of germ which contains a major portion of the nutrients. However, it is still a rich source of E Vitamin.Red coloured vegetables especially red bell peppers are a splendid source of Vitamin C, E and Antioxidants.Margarine often contains corn oil which offers your body 8 mg of Vitamin E per tbsp. if you wish to increase your Vitamin E intake on daily basis, use margarine. Always ensure to buy a brand containing corn oil elements.
But, remember to go easy on the use of margarine as it is high in fat and may lead towards obesity if consumed unwisely.Basil and Oregano have long been used in pizzas and pasta sauces, but you can also use them as salad toppings or think about incorporating them in sandwiches. A 100g serving of these herbs contain 7.38mg of Vitamin E. Other Vitamin E dense dried herbs are Sage, Thyme, Cumin and Parsley.Kiwis and mangoes are two significant sources that you may consume to increase your vitamin e intake. Half cup of sliced mangoes supplies 0.7 mg of Vitamin E and a medium sized kiwi contains 1.1 mg. You can eat these fruits plain or add them in a fruit smoothie to get their best. You can also them into a fruit salad after mixing up with yogurt.Pistachio is another great snack you should include in your routine diet to get a good Vitamin E dosage. Best when consumed raw, as roasting kills many of their nutrients and vitamins. Peanut butter is also a considerably good source; it supplies about 2.5 mg of Vitamin E per two tbsp.
Spices like red chilli and paprika not only add taste to your cuisine but also fills it up with Vitamin E & other vital Antioxidants. One tbsp of red chilli powder or paprika provides you with 2.1 mg of Vitamin E.Call them a fruit or a vegetable; Tomatoes invariably make their way into our diet in some form. They also provide you with Vitamin C, Iron and Fiber along with Vitamin E. One medium tomato is known to contain 0.7 mg Vitamin dosage.Some other food sources of Vitamin E include lean meat, dairy products, eggs, corn, sweet potatoes, yams, lettuce, lily, cabbage, fortified cereals and cod liver oil.We have surely learnt where Vitamin E comes from but what happens when we don’t have enough of this vitamin in our body? Let’s look at the down side of not having enough Vitamin E.The lack of Vitamin E in the body may cause severe damage to your health. Some of the common health risks associated with the shortage of this Vitamin are as follows:One should go easy on the consumption of Vitamin E as just like its deficiency, its overdose may also lead to several issues.