Are You Buying the Right Fish Oil Supplements?
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Fish oil supplements have certainly been getting a lot of buzz lately. And with good reason - they provide a good source of Omega 3 fatty acids. These essential fatty acids have been found to reduce the risk of heart disease, improve the functioning of the eyes and brain, keep a healthy immune system, and even help relieve your diabetes symptoms. Oily fish, such as mackerel and salmon have been found to be one of the best natural sources of these essential fatty acids, however there is a lot of controversy surrounding the quality of the fish we buy today.
Taking a fish oil supplement is a great way to get Omega 3 acids, especially if you are not a big fish eater or worry about how much you are actually eating. However, not all fish oil supplements are the same, some can even be dangerous. That's why it's important to know how to choose best quality supplement.
What To Look For In Your Fish Oil Supplement
One of the first things you want to look for in quality fish oil are the active ingredients. There are three types of Omega 3 fatty acids. The first two, EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid), are both found in cold-water fish, such as salmon, tuna and mackerel. The third type of Omega 3, called ALA (alpha-linolenic acid), is found in flaxseed oils, dark green leafy vegetables, and some vegetable oils. The Omega 3's in flaxseed oil and other plant oils do not contain DHA and EPA, although they do contain precursors.
Fish oils actually contain two types of omega 3 fatty acids: EPA and DHA. While they are both important nutrients, you should actually look for a supplement with higher concentrations of EPA. Most supplements give you more DHA, so you may have to do a lot of label searching. You also want to look for other vitamins and nutrients, such as Vitamin A and Vitamin E, that are included in some fish oils and may be harmful in large doses or when used with certain medical conditions.
When researching your fish oil supplement, find out where the fish come from. Most quality supplements will tell you right on the label. Mercury and other heavy metals that pollute fishes' natural environment is a concern for most people. These metals are hazardous and can be found in certain fish oil supplements. That's why it's important to get a supplement that uses fish from pristine waters. Just because the fish come from clean water doesn't mean that you should assume it's safe. For a fish oil supplement to be free of dangerous chemicals, it should be molecularly distilled to remove any additional impurities.
You should also look for products that say they are pharmaceutical grade. A product that lists that it is pharmaceutical grade and molecularly distilled is much more likely to be free of any potentially harmful chemicals.
What Are the Side Effects of Fish Oil?
As with any supplement, you should consult your doctor before you start taking anything new. Research has been done on side effects of fish oil supplements and in more than half of the studies, there were no side effects. The most common side effect was gastrointestinal, such as diarrhea. This was reported in less than 7% of all fish oil studies. There were no reports of sudden death, life-threatening illness, handicaps or disabilities from taking fish oil supplements.
However, people with bleeding disorders or taking anti-coagulant medicine should consult their doctor first as the omega 3 fatty acids reduce the risk for blood clots and make your blood thinner.
Some people report having fishy burps or a fishy aftertaste. If you use pharmaceutical-grade fish oil capsules, that shouldn't be a problem.
Why Should Omega 3 Fish Oil Be Part Of My Anti Aging Therapy?
The National Institutes of Health published a report stating that fish oil can help reduce deaths from heart disease. The FDA itself states research shows that consumption of EPA and DHA omega-3 fatty acids may actually reduce the risk of coronary heart disease. The latest government report cites the triglyceride-lowering effects of fish oil on reducing heart and blood vessel disorders. Fish oil supplements also protect the healthy blood flow in arteries.
Of course, buying a quality fish oil supplement doesn't have to be expensive. Here are two choices that are quality, yet reasonable. I've been taking Carlson's Fish Oil Gels for years.
 Carlson's Fish Oil |
 Natrol Fish Oil |
Nutrition Joke AND a New Healthy Aging Book
January 22, 2008 by GiGi · 2 Comments
I’m not sure if most of you have been to the regular Anti Aging Nutrition News site I have, but if not, I thought I’d share a cute nutrition joke I found.
Here’s the link to that:
Also, I have a new Healthy Aging E-book I just finished. You’ll need to subscribe to the news feed via email in the big blue box on the right to get it.
If you’ve already subscribed to the feed via the feed reader, drop me a line under the Contact link and I’ll send you the link to that.
Do High Fiber Foods Work?
January 16, 2008 by GiGi · Leave a Comment
From our friends at VRP:
Ever wonder if eating high fiber foods were benefiting your body? You hear so much about what foods to eat, and what foods to stay away from…so, are the foods rich in fiber doing our bodies good?!
According to two new studies, fiber actually improves lung function in chronic obstructive pulmonary disease (COPD). It also reduces the risk of uterine cancer.
In a lung function study done in 1987-1989, scientists investigated the association of fiber intake with pulmonary function and COPD. This study was done using 11, 897 men and women. They were all a part of the Atherosclerosis Risk in Communities study.
Positive associations were found between fiber intake, from all sources including cereal and fruit alone, and lung function.
The study showed that the people who consumed the most fiber lowered their COPD risk by 15 percent. The highest intake of cereal had a 17 percent lower risk, while fruit fiber had 28 percent.
Researchers said that this was the first known evidence that shows that fiber helps with better lung function and reduces prevalence of COPD.
There was another new study done on fiber that investigated its role in uterine cancer protection, the most common female gynecologic cancer in the U.S.
Although fiber's role in endometrial cancer has been given little attention, it has been shown to lower estrogen concentrations, and help prevent obesity.
Scientists noted that women could decrease their risk of endometrial cancer by more than 20%, if there was 5 grams of dietary fiber per 1,000 calories consumed.
What Foods are Rich in Fiber?
You guessed it - fruits, nuts, whole grains and vegetables. Here's a more detailed, comprehensive list:
Mayo Clinic's High Fiber Foods
Hard fitting that list in your diet? Maybe you have other problems that don't allow you to eat some of those items. Try this:
Green Tea Extract and Parkinson’s
January 12, 2008 by GiGi · 2 Comments
Did you know that nearly one million people suffer with Parkinson’s disease?! And, as the population ages, this number will too.
Parkinson’s is caused by cell death that affects the neurons that contain pigmented dopamine. This, in turn, impairs movement and balance.
Researchers have found that green tea extract may protect neurons from being damaged. Green Tea has long been known for its antioxidant properties. The researchers performed a study done on rodents to see how it affected them. Read more
