The diet of your ancestors, who lived by rivers and seas, was significantly different to what you consume today. Charles Poliquin, the strength coach and nutritionist who has worked with a wide range of Olympic athletes, acknowledges how humans have created the logistical systems required to live away from freshwater sources and, as a result, no longer consume the same level of oily fish they once did. This leaves many people open to an omega-3 fatty acid deficiency.
Omega-3 Fatty Acids
Omega-3s, a sub-group of fats, take their name on the basis of their molecular structure; specifically, the position of a double bond that exists on their carbon backbone. Udo Erasmus, Ph.D., a nutritional researcher and author of "Fats that Heal, Fats that Kill," explains that these subtle differences in their structure gives them different properties to other fats. He also believes that as much as 99 percent of the population requires a lot more omega-3s in their diet.
Oliy Fish
Poliquin points to oily fish as the most concentrated source of omega-3s. He notes that fish like mackerel, salmon, sardines and herring contain both eicosapentanoic acid and decosahexanoic acid in their oils. These compounds, also known as EPA and DHA, take responsibility for the beneficial effects in the body.
Benefits
Researchers from the University of Maryland Medical Center list a number of benefits associated with increased omega-3 consumption. The oils have received plenty of scientific attention in recent decades and have shown the ability to reduce inflammation, improve mental function and reduce cardiovascular risk.
Amounts in Fish
The exact amount of omega-3 fatty acids that fish provides will depend on the exact type of fish and the size of serving. Gayla and John Kirschmann, nutritional researchers and the authors of "The Nutrition Almanac," estimate that a half fillet of salmon, weighing 198 grams, provides just under 4 grams of omega-3 oils.
Concerns
While increasing intake of omega-3s remains a particularly useful thing for almost every individual, Poliquin acknowledges that pollution in the world's oceans can contribute to elevated levels of mercury and polychloride biphenols accumulating in the oils of some fish. Although this has led to some recommending a restriction on the intake of such foods, Poliquin believes that fish oil capsules that have undergone screening and filtration may represent a wise choice for those who wish to obtain the benefits of the omega-3 compounds without worrying about any toxins provided alongside them.
References
- "The Nutrition Almanac"; Gayla and John Kirschmann; 1996.
- "Fats that Heal, Fats that Kill"; Udo Erasmus PhD; 1986.
- University of Maryland Medical Center: Omega 3s
- Charles Poliquin: Fish Oil
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