Trouble is, there is still a lot of confusion about which omega-3s to take and what the exact benefits are. EPA and DHA (two of the most important omega-3 molecules in fish oil) are the building blocks of our brain. We can’t think, grow or evolve without them! And we are not getting enough in our daily diet. In fact, most of us are critically deficient of these nutrients.

How is that possible? Well, several factors play a key role: the over-abundance of processed foods (no one hunts or fishes for their meals anymore); the limited consumption of fatty fish in our diets (the FDA doesn’t recommend we eat more than two servings per week because of toxic fish!) and a few misconceptions about where to find EPA and DHA to begin with.

Here are a few myths to watch out for and a guide to help you understand the importance of omega-3s.

Myth 1: The best omega-3s can be found in flax and walnuts. They’re healthier for you than fish.

It’s true that there are omega-3s found in flax and other plant-based foods. But they are not the best version of omega-3s. All omega-3 fatty acids are “essential” fatty acids (EFA) because they are vital for normal metabolism and cannot be synthesized or created by the human body.

There are three main types of omega-3s: EPA, DHA and ALA. Foods like flaxseed, leafy green veggies and walnuts all have the ALA form of omega-3s, and while they are very healthy for you, our bodies need to work to convert them into something recognizable that we can actually use—EPA and DHA. Fish and high-quality fish-oil capsules contain EPA and DHA, so they’re already in the form your body recognizes. The fish in the sea have done all the work for you! No extra work needs to be done to convert anything. EPA and DHA are required in high amounts for optimal heart and brain heath.

There are also two issues with ALA that prevent it from being the best form of EFA:

1. Some people’s bodies have trouble converting ALA to EPA and DHA, or they simply cannot convert it at all.

2. If you are taking an omega-3 for the prevention of heart disease, the ALA form has not been shown in case studies to lower triglycerides significantly, whereas EPA and DHA have. In fact, most studies on omega-3s have been done on EPA and DHA, simply because these molecules have already been converted. They are also the two essential fatty acids that make up the brain.

Myth 2: Omega-6s are just as important.

While this is a true statement, it’s a little misleading. Both omega-3s and omega-6s are essential. We need them to survive and we need to find them in our diet because our bodies cannot make them. While omega-3s are found in fish, omega-6s are found in plant-based vegetable oils. Trouble is, we ingest 14-25 times more omega-6s than omega-3s when the ratio should be balanced. Years ago, our intake of omega-3s compared to omega-6s was closer to a 1:1 ratio. Our diets consisted of a lot more fish and grass-eating wild game animals and a lot less vegetable oil, corn and soy products (did you know that corn oil or a variety of it is found in almost ALL our snack foods as a processing agent?). Today, it is grossly imbalanced. In fact, “Some researchers believe an imbalance of omega-3 and omega-6 fatty acids may lead to a variety of mental disorders, including hyperactivity, depression, brain allergies and schizophrenia.” (fi.edu)

The other problem is inflammation. Even though omega-6s are essential, they tend to cause inflammation, whereas omega-3s reduce inflammation. When we have a 1:1 ratio of omega-3s to omega-6s, our chance of inflammation—including that associated with heart disease—is vastly lower.

Did you also know that scientists studying the evolution of man’s brain found that “early humans who lived near water sources and ate seafood experienced the big brain change!” Conversely, “the inland Australopithecines did not have access to omega-3 essential fatty acids and got stuck at a brain capacity that was not much bigger than a chimpanzee for three million years.” (fi.edu) Omega-3s in the form of EPA and DHA grow your brain!

Myth 3: I get enough omega-3 from fish.

There’s no question, eating fish is healthy for you. Not only do you get valuable amounts of EPA and DHA in fish, but they are also an excellent source of protein, vitamin B-12 and iron. There are also trace amounts of iodine, calcium, phosphorus and vitamins A and D found in most fish.

Trouble is, fish can be contaminated with various toxins including metals like mercury and lead, industrial chemicals like PCBs, and even pesticides like DDT and dieldrin. Some fish are so contaminated that the federal government and environmental protection agencies recommend limited or no consumption of those fish. As an example, wild-caught Alaskan salmon is a relatively safe fish to eat, whereas farmed Atlantic salmon is one of the worst.

And yet, as a rule, we are still only supposed to eat a maximum of two servings per week. How can we balance our ratio of omega-3s with omega-6s if we can only eat two servings per week while getting 25 servings of omega-6s? Cutting back on omega-6s can help, but supplementing with omega-3s is crucial in maintaining better health and a more balanced metabolism.

Myth 4: Supplements such as fish oil don’t do anything for you.

This one is false. For the past 30 years, research has only grown to include more and more reliable, well-respected studies on the benefits of supplementing with EPA and DHA. In fact, in 2004 the U.S. Food and Drug Administration gave “qualified health claim” status to EPA and DHA fatty acids. In short, EPA and DHA have been found to improve cardiovascular disease, decrease triglycerides, reduce inflammation, improve immune function, improve memory, increase eye health and much more. According to some, “high-dose pharmaceutical-grade fish oil is as close to a medical miracle as we will see in the 21st century.” For hundreds of customers’ feedback on what supplements can and will do for you, please see our Testimonials page.

Myth 5: Fish oil is only for people who are sick.

False. They don’t call omega-3s “essential fatty acids” for nothing. They are essential to every living thing on the planet that has a brain. They are not just required for superhuman health, but to keep us alive and generally well on a very basic level. Unfortunately, our bodies do not make them on their own. That means we need to find them in our diet. As short as 50 years ago, fish and wild-caught game were abundant. But now with the onslaught of processed foods and meats procured from animals that are now exclusively grain-fed (instead of grass-fed), there are virtually no omega-3s in our diet. According to some experts, we only eat 23 milligrams of omega-3 fatty acids per day. That’s way below the recommended 950 milligrams of omega-3s necessary for our survival. It’s no wonder that heart disease, stroke, diabetes and other kinds of brain disorders are astronomically high. Without omega-3s, people become sick.

Res-Q Product of the Week

Res-Q 1250 is an omega-3 supplement that provides health benefits for the entire body.

Res-Q Calamarine is a high-potency DHA supplement that helps provide extra omega-3 for brain and eye health.

Know the source.

When buying fish (and thus, fish oil), it is essential to know the source of where that product comes from. When companies try to cut corners they tend to buy fish oil on the open market for the lowest price, which means they (and you!) never know the source of those raw ingredients. Some days the cheapest fish oil comes from China (trust me, you never want to buy your fish oil from China!), other days South America, Europe or the U.S. Certain waters of the globe are more contaminated than others. Research has shown that the best fish oil comes from Norway; the best companies in the business know this.

Try to avoid cheap brands of fish oil with moderate-to-low levels of EPA and DHA.

Pure fish oil with high concentrations of EPA and DHA generally costs anywhere from .three to 10 cents per 100 milligrams of EPA and DHA. Any more than that and you’re probably paying too much. Any less than that and you may not be getting a good quality product. 

Pay for milligrams of EPA and DHA, not amount of capsules per bottle.

Don’t compare apples to oranges. Remember, you are not buying a capsule; you are buying the milligrams of EPA and DHA within that capsule. When a product looks more expensive it may be misleading. For example, if a product has 700 milligrams of EPA and DHA in just one capsule, the price will be higher than a product with only 250 milligrams of EPA and DHA in three capsules. But that doesn’t mean you are buying an expensive product; it simply means that you are buying EPA and DHA in bulk. One fish-oil capsule can generally hold about 1250 mgs of liquid. A good company will try to fill that capsule with as much EPA and DHA as possible. A not-so-reputable company may fill that same capsule with 250 mgs of EPA and DHA and then add cheap fillers to take up space and cut cost. Make sure the product tells you exactly how much EPA and DHA, not just “fish oil.” 

Check serving size and capsules per bottle.

Some have only 100 capsules per bottle, whereas others have more. A $40 bottle of fish oil with 300 capsules sounds great compared to a $56 bottle with only 200 capsules! But if each of those capsules in the $40 dollar bottle contains only 250 mg of EPA and DHA, while the other has 850 mgs, you’re getting ripped off if you buy the $40 bottle. 

Make sure it says on the label that the fish oil is from Norway.

Not only are the arctic waters in Norway known to be the cleanest, but the fish caught are plentiful as opposed to krill, which when taken and used in products, depletes life-sustaining food for millions of fish and underwater creatures. 

Check for molecular distillation.

Many companies do not purify their product and may contain higher toxins like mercury. Some companies purify, but not well, and so they have higher traces of contaminants within them. Make sure the company tests for purity.

Make sure the product comes from a safe, clean facility.

Some cheaper omega-3 products sit on the shelf too long or have not been packaged and/or sealed properly. This is highly dangerous and may cause a rancid product. Rancidity in fish oil is a known health threat, as the oxidation in the product removes all nutritional benefits and may produce serious levels of cancer-causing free radicals. You think you’re taking fish oil to improve your health, when all along you’re making yourself sick. 

Check for a product with third-party testing.

For example, the Food & Drug Administration (FDA) now offers companies that follow strict manufacturing guidelines a Current Good Manufacturing Practices (CGMPs) label which ensures a product’s reliability. The CGMPs inspect the product and the manufacturer for:

•  raw materials quality assurance 
•  record-keeping of substances throughout the creation process
•  standards for cleanliness and safety
• qualifications of manufacturing personnel
•  in-house testing
•  production and process controls
• warehousing and distribution

Most quality fish oil isn’t found on a pharmacy shelf.

Pharmacies know one thing well: drugs. It wasn’t until they saw that money could be earned selling vitamin supplements as well that they added things like fish oil capsules to their inventory. Trouble is, they did so randomly. I go into the pharmacy all the time to fill prescriptions or pick up cold medicine and I look at the quality of their supplement section. It’s nonexistent! Many good vitamin and mineral supplements are sold directly to the consumer, where there’s no surcharge for retail and no middleman. This keeps pricing down and sales direct.

Res-Q Product of the Week:

In order to produce a superior supplement, Res-Q’s line of omega-3 supplements undergoes an extensive purification process for both purity and potency. Our fish are not farm raised. The omega-3 oil for Res-Q 1250 is derived from a specific species of fish containing the highest sources of omega 3! These small, cold water, open-sea fish from the sardine and herring family consume phytoplankton, a sea plant rich in omega-3. Additionally, Res-Q’s Calamarine oil, our newest technological advancement, utilizes calamari, a rich source of DHA (active ingredient in fish oils, algae and other marine life), and an environmentally-sustainable source of omega-3. Res-Q 1250+ is a mixture of Calamarine oil and 1250 oil with vitamin D added for optimal health.

After the fish or calamari are harvested, the oil is extracted and detoxified in order to ensure that the finished product is free of heavy metals. The active ingredients EPA and DHA are maintained and concentrated while residual fish oil is discarded. The fishy taste is removed and a hint of natural lemon oil is added to further enhance the taste. The entire purification process takes place at a licensed facility which follows cGMP Guidelines (Current Good Manufacturing Practices) and utilizes a multi-step purification process involving molecular-distillation.

Furthermore, after this extensive purification process and to ensure that each batch of oil meets manufacturing specifications, each batch of oil is third-party tested for mercury, Pcb’s, dioxins and other environmental pollutants prior to encapsulation. Then, and only then, after the oil is assayed, showing a pure and potent product, is Res-Q oil encapsulated or bottled.

For further information or to place an order, call 1-800-26-ALIVE. Press “2″ to speak with one of our product consultants. Our consultants will be happy to provide you with any specific information that you need and  advise you as to which omega-3 product would be right for you.

Alternative medicine has been around prior to the invention of the Food and Drug Administration, an agency created to help keep us safe from harm.  But does it?

Vioxx was an FDA-approved medication yet there were five billion dollars spent in lawsuits because it caused heart attacks and strokes! It has been estimated that there were more than 27,000 deaths before this FDA-approved drug was removed from the market.

Requiring an FDA approval on beneficial, dietary supplements or banning all-natural products altogether would only hurt people. Supplements tend to have fewer side effects and are usually quite safe.

Among the prime examples are omega-3s. The omega-3 fatty acid EPA naturally competes with the omega-6 fatty acid AA for space in the body’s cells and also for the same enzyme [NEJM 1985]. The end result: anti-inflammatory benefits without any undesirable side effects!

People with inflammatory conditions like rheumatoid arthritis, allergies and asthma depend on omega-3 supplements for the improvement of their health and quality of life.

If supplements were regulated, then people might be forced to go without alternative medicine; drugs with many side effects and unsafe prescriptions would go free while, ironically, bearing an FDA-approval stamp. 

Links to Supplement News:

Do You Take Supplements? Kiss them Goodbye

Is the FDA Trying to Take Away Your Vitamins?

Nutritional Health Alliance

Sandy’s Insights

Applicable Res-Q products:

NOT A FISH OIL SUPPLEMENT

Res-Q oil is filtered to concentrate the omega-3 part (EPA/DHA) while at the same time discarding the least beneficial parts of the fish oil—the excess oil. This ensures clean, pure omega-3 oil that is free of environmental toxins. Res-Q 1250 contains the proper balance of omega-3s to reduce inflammation and encourage cholesterol well-being. The newest all-natural Res-Q product, Res-Q 1250+, combines vitamin D and high omega-3 DHA in just one formula!

To order Res-Q supplements, please telephone us.
Toll free: 1-800-26-ALIVE. (262-5483) 
Local customers or cell phones users may prefer to dial 215-541-9890.

Nothing says "bad fat" quite like deep-fried onion rings

My mother used to tease me with a little song when I was a kid: “Fatty fatty two-by-four, can’t fit through the kitchen door.” Of course, I was a rather fit kid, but I had come to fear the possibility of not being able to fit through a door, let alone the kitchen door, where my mother made the best homemade meals ever. When I got older, like many, I thought “fat” was the bad guy, and went for a time trying to completely eradicate it from my diet.

Boy, was I on the wrong track.

Fat is crucial for our survival and health. Good fat is necessary for proper brain function, nerve activity, vitamin absorption, immune-system function, healthy cells and hormonal balance.

But did you catch the use of the word “good”? Good fat is necessary for those things. Not bad fat.

And here’s the dilemma: because of the overwhelming amount of choices available at food markets, restaurants, concession stands or anywhere you buy food, we oftentimes don’t even know the difference between good, whole, natural, real foods and pure junk. Fat is a perfect example.

There are four main types of fats (two good and two bad):

The Bad Guys
• Trans fat (bad!)  Synthetic or fake fat, this stuff is mostly created in a factory to help extend the shelf life of processed foods. Not only does it raise bad cholesterol and lower good, it puts you at higher risk of heart disease and heart attack!
• Saturated fat (bad!)  This type of fat usually comes from animals. It can raise your bad cholesterol and cause Type II Diabetes.

The Good Guys
• Monounsaturated fat (good!)  Nuts, seeds, avocados and healthy vegetable oils like olive oil all contain monounsaturated fats. These tend to keep cholesterol levels in a healthy range.
• Polyunsaturated fat (good!)  The absolute best type of fat for overall health is polyunsaturated fat, which includes omega-3 fatty acids. Not only do foods like fish help maintain a healthy heart, studies have shown that the right amount and “purity” of this type of fat can actually reverse heart disease.

Baked fish is a much healthier 'good fat' choice

The average American eats far too much of the bad fat versus the good: pizza, fries and burgers over salmon, avocados and walnuts. On top of that, people tend to consume ten times more omega-6 fatty acids than they do omega-3s. Don’t get me wrong. Studies show we need both. They are considered “essential” because our bodies cannot make them and so we depend on our food as a source for these fats. But we need a balance. And sadly, the average American diet contains 14 to 25 times more omega-6 fatty acids (from animal products, crackers, cakes, sweets, soybean oil, etc.) than omega-3 fatty acids. When the balance is disrupted, there’s trouble. And nowadays, with the prevalence of a processed food diet, that trouble seems to come in the form of cancer, heart disease, asthma, and autoimmune diseases, most of which can be prevented.

Supplementing the diet with omega-3 can help restore the proper balance of fats to a more desirable 1:1 ratio. Did you know that the native diet of Greenland Inuit who consume lots of fish tend to have higher blood levels of omega-3 and less heart disease?

So Here’s Our Tip:
• When dietitians suggest that 30% of your 2,000-calorie diet is fat (that’s 65 grams of fat per day) make sure it’s the right kind of fat: polyunsaturated and monounsaturated. If you need a list of these foods, check here. This chart can help you make better choices.
• Get in the habit of reading food labels. That’s what they’re there for! Ever packaged good must list type and grams of fat. The more you read labels, the better educated you are.
• Don’t like reading labels? Eat whole, real foods. When you remove processed, packaged foods from your diet, you naturally balance your ratio of good fats vs. bad. Naturally!
• All that too hard to do? Cut back on the cookies and supplement with a really super high quality omega-3 product. Supplementing has shown to improve overall health!

This week’s product suggestion:

Res-Q-1250+ This product has the same great benefits as our Res-Q 1250, but with added vitamin D3 and increased DHA. As with all our products, it’s highly purified, molecular distilled and has a higher ratio of EPA to DHA. This is definitely one of our top sellers! It’s on sale, so call for pricing! 800-262-5483. Dial “2″ to speak with a consultant.

High triglycerides? These cute little lipids found in your blood are very important when it comes to your body’s ability to store fat for later use. If you eat more than you exercise, and your body has no use for all that stored energy it was saving for a really good workout, then all that potential energy turns into fat and you end up with high triglycerides. So what’s a healthy range vs. unhealthy? According to the Mayo Clinic, normal is less than 150, borderline-high is 150 to 199, high is 200 to 499 and very high is 500 or higher. Keep in mind that high triglycerides raise your risk for heart disease, which is preventable! Here are a few quick tips to lowering them:

Eat Healthy!

• Fruits, vegetables, nuts, olive oil, whole grains, lean beef or chicken, low-fat or fat-free dairy and omega-3 fatty fish are all great for lowering triglycerides. 
• Keep saturated fats to less than 7% of total calories. 
• Keep total fat to less than 25–35 percent of your total daily calories.
• Avoid artificial fats—trans-fats and hydrogenated oils—in margarines, and packaged foods.
• Research how to lower triglycerides and discover how certain fats lower triglycerides, how people on low-fat diets often eat bad carbohydrates and how carbs not used for energy are converted into body fat. A study in Cell Metabolism proved that the newly formed fat is actually worse¹ than old fat.
• Avoid sugars; sucrose, refined grains, starches and high-fructose corn syrup should all be avoided or used in limited quantities. Eating 50 to 100 grams of fructose daily can raise triglycerides.

Exercise

• Exercise may result in weight loss, which can reduce triglycerides. Middle-aged men who jogged 10 to 20 miles weekly (moderately intensive activity) had lower triglyceride levels. The American Heart Association recommends exercising 30 minutes every day and that you enjoy the activity: walk, swim, ride bike, etc.

 Maintain a Healthy Body Weight

• Maintaining a healthy body weight improves cholesterol and triglycerides. The American Heart Association says, “Researchers in Sweden and Finland found that obese people at the highest risk have increased secretion of liver lipids, more abdominal fat and impaired removal of triglycerides from the bloodstream.”

Don’t Abuse Alcohol

• More than one ounce of alcohol per day can lead to increases in triglycerides. Most important: “An exaggerated rise in triglycerides occurs in the setting of excess alcohol intake combined with a meal high in saturated fat.” We recommend not drinking more than one alcoholic beverage per day.

Supplements

• The best supplement for lowering triglycerides is fish oil, but many fish oils won’t work. Most provide only a small amount of omega-3 to prevent deficiency. Choose one that is specially formulated for triglyceride and cholesterol reduction. 
•  To lower triglycerides, the AHA recommends two to four grams “of eicosapentaenoic acid (EPA) plus docosahexaenoic acid (DHA) per day, provided as capsules under a physician’s care.” They point out that a lot of evidence was done on “marine-derived” omega-3 polyunsaturated fatty acids, so to reduce triglycerides the omega-3 supplement needs to come from the sea—not chia or flaxseeds.
•  They also say, “A dose-response relationship exists between marine-derived omega-3 [polyunsaturated fatty acids] and triglyceride lowering, with an approximate 5% to 10% reduction in triglycerides for every 1g of EPA/DHA consumed; efficacy is greater in individuals with higher triglyceride levels before treatment.” As the dosage or potency of the fish oil increases, the triglycerides become lower.

References and Resources:

American Heart Association: Triglycerides

Triglycerides and Cardiovascular Disease: A Scientific Statement From the American Heart Association 

What Your Cholesterol Levels Mean 

American Heart Association Rapid Access Journal Report: Liver, belly fat may identify high risks of heart disease in obese people 

Know Your Fats

Footnotes:

1. APOLLO: Advances in Prevention Through Optimal Lipid Lowering: New fat promotes old fat regulation via PPAR-a, NEWS, 2005 (www.apollolipids.org/cms/templates/article.aspx?articleid=4642&zoneid=15)

Here was our response:

1-3 capsules, daily:

From studies, 1 gram (1-3 capsules) of omega-3s is sufficient for overall cardiovascular health. In other words, if you are fit and healthy but would like to take omega-3s for prevention of cardiovascular disease, or simply to feel better, 1 gram will do the trick. Three capsules daily can improve overall mood, give you more energy, strengthen hair, nails and eye sight, and may improve signs of ADHD in adults (children may take up to 1 gram, but please consult your physician).

4-6 capsules, daily:

Those who currently suffer with heart disease or other cardiovascular problems like high triglycerides and cholesterol, or who have a higher risk of cardiovascular disease (due to poor diet, family history, etc.), should take 3 grams (4-6 capsules) daily. Only this amount of pure EPA and DHA can reduce inflammation significantly to the point of seeing measurable results. This dosage is called a “pharmaceutical-grade” dosage and has been shown to lower triglycerides, lower total cholesterol and significantly reduce swelling and inflammation due to arthritis and joint pain. And as published in the Journal of the American Heart Association, “Fish oil can have a therapeutic role in the treatment of marked hypertriglyceridemia. Effective doses of omega-3 fatty acids range from 3 to 5 grams daily, which can only be obtained consistently by supplementation.” – AHA Scientific Statement, Circulation, a Journal of the American Heart Association. You would need roughly 12 capsules of other brands of fish oil just to get the same high concentration in Res-Q 1250.

At Res-Q, we strongly suggest 4-6 capsules daily as many of our customers are heart patients, recommended by cardiovascular surgeons and physicians. Through the years, this dosage has proven to work wonders. But don’t believe us. Read what our customers are saying!

Achy? Arthritic? Time to Change Your Diet…

Believe it or not, inflammation is a good thing—or, at least it’s supposed to be when everything in your body is working right. According to Webster’s, “Inflammation is a process by which the body’s white blood cells and chemicals protect us from infection and foreign substances such as bacteria and viruses.” But due to poor diet, lack of exercise, increased age or other factors, inflammation is often triggered when there are no visible signs of infection; joint pain, arthritis or something more serious like inflammation of the heart, lungs or kidneys may occur. For the most part, though, arthritis and joint pain won’t kill you. Physically, however, it can be severely debilitating and painful.

While there is no cure for arthritis and joint pain, there are natural solutions for easing pain and discomfort. One of the best books I’ve read recently on food and nutrition for inflammation is The Anti-Inflammation Diet and Recipe Book, by Jessica Black. In it, she offers not only an explanation of what inflammation is, and what raw ingredients work best to fight it, but she provides tons of great recipes.

One of the most beneficial foods for arthritic and joint pain is fish. Because fish has EPA and DHA, the essential molecules that make up omega-3s, it works almost like a lubricant on joints to reduce inflammation.

A little later that same day, I went to a business expo in Marlton, NJ, and heard the same devout statement: I only take fish oil capsules if they’re enteric coated.

From a businesswoman’s perspective and from someone who knows a thing or two about high-quality omega-3 marine oil, hearing this made me flinch. What’s more, I was a little frustrated that I didn’t have time to respond to either of these individuals at length about the beauty of not needing enteric coating if you’ve got a good product. 

So, I’m doing it now. If you’re out there, lady from the business expo, here’s my reply!

But first, a definition for those of you who are new to the science of stomach digestion…

What is enteric coating?

Enteric coating is a solution wrapped around a pill or softgel capsule to hold it together while in the stomach so that its contents don’t release until it reaches the small intestines. The purpose of this is to avoid stomach acidity issues caused by some pills or tablets like aspirin that irritate the stomach. A fuller definition can be found on Wikipedia.

Why use enteric coating for fish oil capsules?

In the case of lower-grade fish oil, a side effect may be a fishy burp that oftentimes occurs shortly after swallowing a capsule. Some people find this unpleasant and thus try at all costs to avoid it. Because lower-grade omega-3s are generally not as fresh as their high-grade counterparts, the fishy burping is inevitable and needs to somehow be camouflaged. Enter enteric coating.

Why don’t high-grade fish oils and omega-3 marine oils tend to use enteric coating?

If you shop around you’ll notice a trend. While enteric coating may be popular among some omega-3 products on the market, it’s not popular among others—specifically, on fresher fish oil products with lower TOTOX values (the value of oxidation or rancidity). The reason is simple: when you have a higher-grade omega-3, you have a cleaner, more efficient product whose taste doesn’t need to be camouflaged.

Fish and Heart Disease

Nutritional Benefits of Fish
Aside from omega-3 content, eating fish has other benefits. Some of the nutritional benefits of fish include water, energy, protein, and a wide variety of vitamins, fats and minerals. One filet of cooked flounder (130 grams) contains approximately 1 gram of saturated fat, less then 100 milligrams of cholesterol, 2 grams of monounsaturated fat, 1 gram of polyunsaturated fat, 28 grams of protein and 5 grams of total fat. It also contains approximately 50 micrograms of selenium, 12 micrograms of folate and 48 milligrams of magnesium.  

Lower Cholesterol by Eating Fish
Therapeutic Lifestyle Changes (TLC) is a national website with information on how to lower high blood cholesterol, a risk factor for heart disease. Their recommendations for diet involve eating less than 7% of the day’s calories from saturated fat and not to exceed 200 milligrams of cholesterol for the day. When consumed instead of foods with more saturated fat, fish can help lower cholesterol.  

All Fish Are Not Created Equal
Although flounder is a lean fish with great nutritional benefits and less saturated fat than other meat choices, flounder does not contain a lot of the good, heart-protective omega-3—a type of polyunsaturated fat. The majority of the polyunsaturated fat in flounder is omega-6 (18:2 linoleic acid). The omega-3 fat content—EPA (20:5) and DHA (22:6)—may be as little as 1/10^th of a gram. 

If you compare flounder with salmon, a fattier fish, you will see that salmon has more of the omega-3 fats, technically referred to as the “n-3” fats. Compare 130 grams of baked or broiled salmon with flounder and you can see that the omega-3 (n-3) content may be much higher—EPA (20:5) at 6/10^th of a gram and DHA (22:6) at a bit less than one gram. The actual nutrient content may change according to various sources.¹ Other fatty fish with high omega-3 content are mackerel, herring, lake trout, sardines and albacore tuna.

Benefits of Omega-3 Fish
Don’t take it from us. The heart-healthy TLC booklet describes the benefits of omega-3 fats: 

“In some studies, people who ate fish had a reduced death rate from heart disease. It is possible that this is related to the effects of omega-3 fats, which may help prevent blood clots from forming and inflammation from affecting artery walls. Omega-3 fats also may reduce the risk for heart rhythm problems and, at high doses, reduce triglyceride levels. Studies have suggested that omega-3 fats reduce the risk for heart attack and death from heart disease for those who already have heart disease.” 

How Often Should I Eat Fish?
Fish has health benefits and may be included in the diet to help replace fattier foods with a lot of saturated fat like fatty cuts of beef, etc. If fish is so healthy, though, does that mean we should eat lots of it everyday? No. Twice a week is enough for most people. People who eat certain types of fish every single day will develop excess mercury levels in the blood and that negates the health benefits of fish. Since most fish contains some mercury, you may not want to eat fish everyday. Pregnant women are advised to limit what type of fish they eat and how often they eat fish.

What About Omega-3 Fish Oil Supplements?
Fish oil supplements do not contain all of the nutritional benefits of fish (i.e., protein, selenium, folate and magnesium).  They do, however (depending on the manufacturer), provide a more pure and potent concentration of EPA and DHA than diet alone can offer. 

References:
Therapeutic LifeStyle Changes Diet
What is in the foods you eat?
Polyunsaturated Fatty Acid
Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
Your Guide to Lowering Your Cholesterol with Therapeutic LifeStyle Changes
What You Need to Know About Mercury in Fish and Shellfish

But after reading an article on Lance Armstrong’s Livestrong website, I was suddenly reminded of the power of dopamine, a neurotransmitter in the brain essential for healthy emotion, perception and movement. More importantly, researchers are finding that dopamine is also responsible for motivation. Without dopamine, we don’t want to get off the sofa, leave the house, go to work, get out of bed; without motivation, we especially don’t want to exercise. And, of course, the less we exercise, the less ability we have to create an environment within us for happiness. It’s a vicious cycle.

After doing a little more research, I found that you can “feed” your brain certain things, which will in turn increase levels of dopamine. So this week’s blog is just that… five surefire ways to increase dopamine and thus increase motivation: 

• Omega-3s: What a surprise to learn that omega-3s boost dopamine levels in the brain. But they do.
• Bruised Bananas: Yes! You read it correctly. Even though you’d think a bruised banana is on its way out, research finds that those little brown spots on your banana have the highest levels dopamine quinine, a naturally occurring form of dopamine. Other foods that boost dopamine include almonds, avocados, bananas, dairy products, lima beans, pumpkin seeds and sesame seeds.
• Lose the Sugar and Caffeine: Sugar and caffeine are false gods. They boost energy for a couple hours and then… you crash. Not only that, but they are addictive substances that don’t play a very healthy role in creating a more organic, natural energy. In fact, these things cause moodiness, depression, lack of motivation and a whole slew of other yucky stuff. If you must, switch to decaf.
• Antioxidants Everyday: Antioxidants come from fruits and veggies, which—as most of you know—are essential for good health. But did you know they also boost dopamine levels? In fact, blueberries are known to have amazing effects on brain health. Toss some in your breakfast cereal every morning.
• Amino Acids: I used to laugh at my cousin’s boyfriend, who was a bodybuilder. He used to buy huge tubs of amino acids to help build muscle mass. But the truth is, the amino acid known as tyrosine has significant effect on brain health and increases dopamine levels. Tyrosine can be found in protein-rich foods or in supplement form.