Getting Omega-3s and Flaxseed

[kwicherbichen]

I'm really annoyed by these two things.

Apparently, I need to be taking them, right? To be healthy, right? And please, someone tell me what is the worst thing that will happen to me if I am not taking them? Because I hate swallowing pills.

I thought that maybe I could COOK with them. Use them to fry an egg. No, apparently, you CAN'T do that.

And if I become pregnant, I can't eat the fish because of the mercury, right? And fish doesn't have enough of the omega-3s in them ANYWAY, right??

I don't see the point in taking them. They don't taste good in food, I can't cook with them, I can't get it from the food I eat, and I'm currently not having that many problems that I would feel compelled to take them.

Does anyone know how I am feeling? I just want some thoughts on this. None of my friends or family have an opinion.

[bluedragon]

You can get omega 3 from olive oil and nuts. This way, you can also cook with it. I recently started eating a lot of olive oil with whole-grain, home-made bread cause my cholesterol is below the minimum recommended limit. As for flax seeds, I am not familiar with it, but I believe there is flax seed oil which can probably be used for cooking or making various raw dishes.

[runningbird]

I personally don't like the taste of flax seed but I think some use it as a dressing? Or, it is very easy to just swallow a teaspoon each day. I don't mind pills so I take fish oil.

If you don't take omega 3s, I think your brain will just be less healthy. I don't think it would cause any kind of deficiency like scurvy.

[Pegasus]

I've recently started taking a flaxseed oil supplement in liquid form. The liquid is not supposed to be heated, but it can be added to hot food such as soup or oatmeal. I mix mine with applesauce, but it still tastes really gross.

Fish eaters can take cod liver oil or krill supplements. Here's a link.

[SomeRandomGuy]

I have a smoothie for breakfast most mornings. I just mix in a tablespoon of milled flax seed into the smoothie. I really don't even notice any change to the taste.

[Dimond]

There's other foods with Omega 3. Hemp is one and the Butter/Seeds tastes good. Also chia seeds, English walnuts, Olive oil, Leafy green vegetables (small amounts, but a good omega-3 to omega-6 ratio), Pumpkin seeds, Butternut squash, Winter squash. Sprouted flax works well in smoothies and salads.

[Joeschmoe]

Originally Posted by bluedragon

You can get omega 3 from olive oil and nuts. This way, you can also cook with it. I recently started eating a lot of olive oil with whole-grain, home-made bread cause my cholesterol is below the minimum recommended limit. As for flax seeds, I am not familiar with it, but I believe there is flax seed oil which can probably be used for cooking or making various raw dishes.

No such thing. There is no minimum cholesterol. There is only an average range.

[liamona]

Actually flax, chia, etc. don't contain omega-3 fatty acids. They contains the precursor nutrient ALA (alpha linolenic acid) which the body can, under optimal conditions, convert to EPA and DHA. Only animals foods contain these fully-formed omega-3 fatty acids.

Originally Posted by kwicherbichen

And if I become pregnant, I can't eat the fish because of the mercury, right? And fish doesn't have enough of the omega-3s in them ANYWAY, right??

You can try a smaller fish like sardines—they tend not to collect heavy metals. Oily fish have a lot of DHA and EPA. I take a tablespoon of cod liver oil every day.

Eggs from pastured chickens eating bugs, and some of the commercial ones fed flax contain DHA and EPA. Grass-fed cow's meat and dairy products contain some omega-3s.

One food source with the highest amount of this important nutrient is brains from grass-fed animals, but it's almost impossible to get.

[wachusettgirl]

You can get omega-3's from many different sources, such as eggs, salmon (esp. wild-caught), tuna and halibut, walnuts and almonds, purslane... If you want to get it from flaxseed other than in supplements you can buy the seeds and sprinkle them on your salad, in your smoothie or in anything thay you're making. You can also dribble flaxseed oil on cooked rice, scrambled eggs, ratatoulie, corn on the cobb or whatever... use your imagination. It has a very benign but satisfying flavor and odor that compliments just about everything. You can also find breads and pasta made from flaxseeds and oils in healthfood as well as mainstream supermarkets.

[scorpio1980]

Omega 3 fatty acids should comprise a large portion of your fat intake, if eating a whole foods diet you probably get adequite amounts. The best sources of omega 3's are eggs, grass fed beef, cold water fish, walnuts, and hemp seeds.

[Andrew Brunelle]

My mother puts flax seeds in her cereal and in yogurt. I have put it in my cereal from time to time, but not on a regular basis. They don't taste that bad and they provide many beneficial fats and are a great source of fiber. You can get the whole flax seeds or the ground, although I've heard and read that ground flax seeds are better for you, but don't taste as good.

[Rockchick26]

What a coincidence, I just took my fish oil pill as I'm reading this!

here's a good page that tells you everything you'd wanna know about Omega 3's!

Omega-3 fatty acids

[Dimond]

Originally Posted by liamona

Actually flax, chia, etc. don't contain omega-3 fatty acids. They contains the precursor nutrient ALA (alpha linolenic acid) which the body can, under optimal conditions, convert to EPA and DHA. Only animals foods contain these fully-formed omega-3 fatty acids.

Chia and hemp, are the top 2 Omega foods that exist. In addition, how one digests and assimilates nutrients makes a huge difference, which is why vegetarian sources of all nutrients will always work best.

[bluedragon]

Originally Posted by Joeschmoe

No such thing. There is no minimum cholesterol. There is only an average range.

I didn't know that. What is the source?

On my blood analysis bulletin, there is a min. and a max. limit for each topic, and for cholesterol, my value is below the minimum. The doctor also said that it's ok if it's bellow, but I heard from other doctors that this is not true, and that extremely low cholesterol is equally bad when it is too high.

[scorpio1980]

Originally Posted by Joeschmoe

No such thing. There is no minimum cholesterol. There is only an average range.

Actually there is a minnumum amount. Without enough cholesterol you can't produce hormones, cholesterol is also how sun light get transformed to vitamin d in your body, also cholesterol heals the body without it you would not exist. I'm not saying we need as much as some people have running wild in them, but cholesterol has been vilified for far too long. The reason most people have too much cholesterol is because they raise insulin levels too high which turns to scarring in the arteries, and elsewhere, which leads to more cholesterol being produced to help heal those areas. Another reason is because our lifestyles lead to much inflamation.

[liamona]

Originally Posted by Dimond

Chia and hemp, are the top 2 Omega foods that exist.

Broken record warning....

Yes, they're certainly excellent sources of alpha linolenic acid (ALA). However, they contain no DHA or EPA. ONLY ANIMAL FOODS CONTAIN THEM.

In addition, how one digests and assimilates nutrients makes a huge difference, which is why vegetarian sources of all nutrients will always work best.

I agree with the first part, but the second part leaves me scratching my head.

I don't see how a precursor nutrient like ALA that the body needs to convert to something else is better than the one that is already made and ready for the body to assimilate right away, like DHA:

WHFoods: omega-3 fatty acids

What factors might contribute to a deficiency of omega 3 fatty acids?

The conversion of alpha-linolenic acid to EPA and DHA involves a series of chemical reactions. One of the first reactions in this series is catalyzed by the enzyme delta-6 desaturase. Further down the line is a reaction that is catalyzed by the enzyme delta-5 desaturase. Unfortunately, it is now well-known that these enzymes do not function optimally in many people, and, consequently, only a small amount of the alpha-linolenic acid consumed in the diet is converted to EPA, DHA, and ultimately to the anti-inflammatory prostaglandins.

In addition, you need to consume enough vitamin B6, vitamin B3, vitamin C, magnesium and zinc to make the conversion. And also limit consumption of high omega-6 vegetable oils.

[Dimond]

Your info is incorrect still.

Tons of sources will tell you:

Chia seeds and oil naturally contain more than 60% Omega-3 fatty acid, this is the highest percentage of Omega-3 of any commercially available source. The body converts Omega-3 from chia into EPA and DHA.

[kwicherbichen]

Liam, sometimes my family will eat the brain of goat. You believe there is some omege-3 in that? However, my family in Nigeria, when people get old, their eye sight and a bit of dimentia is not uncommon, even though free-range goat (all parts of the goat from the tongue, brain, eyes, etc) are eaten.

[liamona]

Originally Posted by Dimond

Your info is incorrect still.

Tons of sources will tell you:

Quote:
Chia seeds and oil naturally contain more than 60% Omega-3 fatty acid, this is the highest percentage of Omega-3 of any commercially available source. The body converts Omega-3 [ALA, alpha linolenic acid] from chia into EPA and DHA.

LOL. Pay special attention to the last line of that quote.

What's left out of this quote is that Chia seeds contain ALA, alpha linolenic acid. They don't have any DHA or EPA.

Chia, flax, and other vegetable foods DON'T CONTAIN DHA AND EPA.

THE BODY MUST CONVERT THE ALA they DO contain to DHA AND EPA.

But not everyone converts the same amount, and some people convert woefully little amounts of ALA to DHA and EPA.

Is that clearer?

[liamona]

Originally Posted by kwicherbichen

Liam, sometimes my family will eat the brain of goat. You believe there is some omege-3 in that?

Absolutely. Our own brains contain a lot of it—that's why it's so important to consume it.

However, my family in Nigeria, when people get old, their eye sight and a bit of dimentia is not uncommon, even though free-range goat (all parts of the goat from the tongue, brain, eyes, etc) are eaten.

How is their health and eyesight until old age? What else do they eat? That's really great that they use up all parts of the goat.

[JSB]

Originally Posted by liamona

Broken record warning....

Yes, they're certainly excellent sources of alpha linolenic acid (ALA). However, they contain no DHA or EPA. ONLY ANIMAL FOODS CONTAIN THEM.

I agree with the first part, but the second part leaves me scratching my head.

I don't see how a precursor nutrient like ALA that the body needs to convert to something else is better than the one that is already made and ready for the body to assimilate right away, like DHA:

WHFoods: omega-3 fatty acids

What factors might contribute to a deficiency of omega 3 fatty acids?

The conversion of alpha-linolenic acid to EPA and DHA involves a series of chemical reactions. One of the first reactions in this series is catalyzed by the enzyme delta-6 desaturase. Further down the line is a reaction that is catalyzed by the enzyme delta-5 desaturase. Unfortunately, it is now well-known that these enzymes do not function optimally in many people, and, consequently, only a small amount of the alpha-linolenic acid consumed in the diet is converted to EPA, DHA, and ultimately to the anti-inflammatory prostaglandins.

In addition, you need to consume enough vitamin B6, vitamin B3, vitamin C, magnesium and zinc to make the conversion. And also limit consumption of high omega-6 vegetable oils.

Yes, this is why a good fish oil supplement (purified to remove mercury and other contaminants) is superior to flaxseed oil.

[liamona]

I realize one of the statements I wrote was wrong:

Originally Posted by liamona

Actually flax, chia, etc. don't contain omega-3 fatty acids.

That should read: "flax, chia, walnuts, etc. only contain the omega-3 fatty acid called ALA (alpha linolenic acid).

I would edit it, but I guess I can't after it's been posted a while?

[Dimond]

Ocean’s Alive Liquid Marine Phytoplankton is the solution. No need for any fish supplements when this is available. Contains more than 90 ionic macro & trace minerals incl Vitamins A, B1, B2, B3, B5, B6, B12, C, D, Essential fatty acids-Omega 3, 6, 7, 9. Omega 3 fatty acids in marine phytoplankton are immediately assimilable in the human body.

[WordKeeper]

Here is an alternative:
Coromega

I give this to my 8 year old every day. Go to the website and click on Try A Sample. They will send some to you and you will know if that is a more palatable solution for yourself.

It is an emulsified fish oil made into a paste that taste non-fishy.

My son has a very limited palate. Meat and plain vegetables and fruit only. No sauces, no spices, no "odd" flavors and yet he can take the coromega with out much difficulty.

Definitely worth a try.

[liamona]

Originally Posted by Dimond

Ocean’s Alive Liquid Marine Phytoplankton is the solution. No need for any fish supplements when this is available. Contains more than 90 ionic macro & trace minerals incl Vitamins A, B1, B2, B3, B5, B6, B12, C, D, Essential fatty acids-Omega 3, 6, 7, 9. Omega 3 fatty acids in marine phytoplankton are immediately assimilable in the human body.

It's hard to find specifically how many nutrients, especially omega-3 ones, are in this supplement. Does it have DHA and EPA? Or just ALA? I also don't like that it has omega-6s. Most of us get far too much of that in our diets.

[liamona]

Originally Posted by WordKeeper

Here is an alternative:
Coromega

Those look pretty tasty! And they have a lot of DHA and EPA.

My son has a very limited palate. Meat and plain vegetables and fruit only. No sauces, no spices, no "odd" flavors and yet he can take the coromega with out much difficulty.

That must be challenging! Do you give him any probiotics? I've been taking Custom Probiotics, and it's been amazing.

It's too bad your son can't tolerate cod liver oil. I prefer taking that, because it contains a lot of vitamin A & D. Fish oil supplements don't. BTW, since improving my digestion I get no "fishy" burps.

[stanmrak]

When you grow older, and you start developing degenerative diseases like arthritis, heart disease, cancer and a host of others, don't bother asking the doctor why this happened. He'll tell you that it's part of the normal aging process, and happens to everyone. How many folks aged 65 or older are not on medications? You don't have to be one. Start eating right and take supplements now. I started 32 years ago and am very grateful today.

[WordKeeper]

liamona he gets some probiotics from kefir. Do you think I should add more? He does get A and D from raw milk so that is a plus.

[kwicherbichen]

Originally Posted by stanmrak

When you grow older, and you start developing degenerative diseases like arthritis, heart disease, cancer and a host of others, don't bother asking the doctor why this happened. He'll tell you that it's part of the normal aging process, and happens to everyone. How many folks aged 65 or older are not on medications? You don't have to be one. Start eating right and take supplements now. I started 32 years ago and am very grateful today.

Ugh! if that is the case, you know how many supplements I "OUGHT" to be taking?? There's an endless list! I feel like some people really want us to be taking 50 different pills a day! wtf!

Thanks for all these interesting advices, guys.

In Nigeria, we also eat a lot of CARBS. I don't know if that has much to do with it or if carbs counteract omegas. Oh, I just learned that FLAX makes you body MAKE omegas and that is why its important. Thanks for that.

Oh, as for eyesight... I guess it is fine. They are too poor or too busy to think about buying glasses. Most people are not wearing glasses, but I don't assume that means they can see. If I lived with them, I wouldn't need glasses because I can read up front and I can see things well enough to say "that is a banana tree and I need a banana so I am going up there".

But yes... SO much RICE RICE RICE RICE.

On the up side, so much GREENS GREENS GREENS. Lots of spinach. We also eat insects which are good sources of vitamins. When my mom visits Nigeria, she always lose at least 10 pounds.

[Nicole from Coromega]

Hi, this is Nicole from Coromega. You’re all right - Omega-3s are extremely beneficial to mind and body health. They have been proven to promote heart, brain and eye health, mobility and mental clarity. There are various ways people can get their recommended daily dose, whether it be through diet or supplements. Just one Coromega packet provides enough omega-3 for the day! WordKeeper – We’re glad to hear your son loves Coromega! We understand that many kids and people in general dislike fishy taste which is why we developed Coromega. Thanks again for recommending us!