Problems of poor nutrition are often rooted in what is consumed, not how much is consumed. As Scott Doughman, M.D., says in the journal "Current Diabetics Review" our modern diet is a paradox of over-eating and under-nutrition. The surge of interest in omega-3 is a manifestation of this paradox. Regular consumption of omega-3 is essential for our physical and mental health, but the average diet is low in omega-3.
Two Types of Omega-3 Oils
There are two types of omega-3 oils -- fish oil and vegetable oils. The two omega-3 oils have different chemical structures. Omega-3 fish oil contains docosahexaenoic acid, called DHA, and eicosapentaenoic acid, called EPA. Omega-3 vegetable oils contain alpha-linolenic acid, called ALA. In the body, ALA is converted into DHA and EPA. These two fatty acids, DHA and EPA, are the essential nutrients needed for both cardiovascular health and brain functioning.
Although ALA is converted into EPA and DHA, that conversion is not efficient, making fish oil the most abundant omega-3 oil available.
Canola and Soybean Oil
Among the omega-3 vegetable oils, canola and soybean oil are the best sources of ALA. Along with being a good source of ALA omega-3, it is also low in saturated fat. Extensive research supports the heart-health benefits of this oil with the American Dietetic Association and the American Heart Association recognizing its health benefits. Soybean oil, although a good source of ALA omega-3, has a slightly higher saturated fat content than canola oil.
Flaxseed and Olive Oil
Flaxseed and olive oil are also good sources of ALA omega-3. Flaxseed oil, although high in ALA omega-3, is not considered a viable cooking alternative because of its bitter taste; however, it is often sold as an omega-3 supplement in drug and health food stores. Olive oil is an attractive cooking oil because of its unique taste and low saturated fat content. Additionally the attractive taste makes it a healthy everyday cooking oil.
Fish Oil & Microalgae Oil
Fish oil has high concentrations of omega-3 when compared to vegetable oils. Plant oil sources typically contain only 7 percent of that obtained from fish oil. Since no conversion process has to take place, it is a more efficient method of getting the essential DHA and EPA fatty acids. The equivalent alternative is microalgae oil. Fish contain high levels of DHA and EPA because fish eat microalgae that produce it. Microalgae oil is sold as an omega-3 supplement and is as rich in omega-3 as fish oil, and provides a vegetarian source of the oil.
References
- "Lipids"; Dietary intakes and food sources of omega-6 and omega-3 polyunsaturated fatty acids; Barbara Meyer et al. 2004.
- "Current Diabetics Reviews" ; Omega-3 Fatty Acids for Nutrition and Medicine: Considering Microalgae Oil as a Vegetarian Source of EPA and DHA; Scott D. Doughman et al.; 2007
- PLos One: Docosahexaenoic Acid-Derived Neuroprotectin D1 Induces Neuronal Survival via Secretase- and PPARγ-Mediated Mechanisms in Alzheimer's Disease Models; Calon Zhao et al.; January 2011
- DHA Omega-3 Institute
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