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Volume 10, Issue 2

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www.AbbysHealthFood.com | # 50| Page 15 Fish oil has come a long way since getting a big spoonful of cod liver oil. These days there are a ton of supplement options on the market. Many of them may seem quite similar. You also may wonder, "What is fish oil good for exactly?" To help you navigate these busy waters, we have put together a guide to the good stuff about fish oil. Let us dive in to why you would take it, how it Is made, what to look for, and lots more! T h e R o l e o f H e a lt h y Fat s i n o u r B o dy Fat is one of 3 macronutrients needed in the human diet. (The other two are protein and carbohydrates). Our bodies use fat for fuel and energy storage. Fat is also part of our cell membrane structure. Of course, some types of fat are better than others. T y p e s o f Fat s • Unsaturated fats. These "good" fats have been linked to lower risk of certain diseases. They are found in foods such as salmon, olive oil, nuts, and seeds. These include polyunsaturated fatty acids like Omega-3s and Omega-6s. • Saturated fats. Saturated fat is in foods like butter, palm oil, lard, shortening, margarine, sausages, hot dogs, regular ground beef, and deep-fried items. USDA MyPlate guidelines recommend limiting saturated fat in your diet. Look for unsaturated replacements! • Trans fats. It is recommended to avoid this type of fat. According to the School of Public Health at Harvard, trans fats are linked to increased disease risk. Trans fats are found in partially hydrogenated oils. G o o d O m e g a s When it comes to good fats, there is one type that stands above the rest: Omega-3 fatty acids. The body does not make its own Omega- 3s, so it is important to get them from food. Why so key? Research shows that Omega-3s can reduce the chance of heart attack or dying from heart disease. EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) are Omega-3 forms that the body can recognize and use right away. EPA and DHA are found in seafood and in fish oil supplements. ALA (alpha-linolenic acid) is a plant-derived Omega-3 found in flaxseed oil and canola oil. However, the body must work to convert that ALA into EPA and DHA before it can be used. That means ALA is not considered as potent. W h at i s F i s h O i l ? Fish oil is the liquid oil extracted from ocean fish that are good sources of EPA and DHA. Fish oil pills are an easy way to get Omega-3 fatty acids, whether you prefer to eat fish or not. Health experts recommend eating at least 2 servings of fish per week. These should preferably be fatty types that will really deliver these cardioprotective Omega 3s. W h at S p e c i e s o f F i s h P r o v i d e O m e g a-3 s ? Obviously, it is best to get fish oil from oily types of fish! Salmon is a fatty, cold-water fish that is a great source of Omega-3s. While other types of fish also provide Omega-3s, New Chapter prefers to use Wild Alaskan Salmon. Wild Salmon does not require heavy, multi-step processing to purify it. It is also a more sustainable choice. Let us compare common fish oil ingredients. F o r a g e F i s h Many fish oil supplements are made from forage fish such as anchovies, sardines, and menhaden. These small species make up an essential part of the marine food web. Unfortunately, forage fish tend to be overharvested. Forage fish are adequate sources of Omegas when consumed fresh. However, oils from these types of fish are often sourced from various locations around the world, with fish that have been shipped long distances. The fish oils typically go through a high-heat sterilization and bleaching process before use in supplements. This multi-step process fractionates, isolates, and distills the oil. It can remove some of the beneficial compounds naturally found in the whole fish. K r i l l ( N o t a F i s h ) Krill is another source for Omega-3 supplements. It is not a fish, but a small crustacean (like a shrimp). Commercial krill harvests around Antarctica are technically limited, but krill are a vital food for many larger marine animals including blue whales and penguins. Even "small" harvests can impact these larger species. Fa r m e d F i s h One might think that farming salmon and other types of fish gives their wild relatives a break. However, farmed fish are often fed forage fish. This adds to ocean species depletion. Plus, intensive fish-farming operations can lead to water pollution, disease infestations, and destruction of coastal habitats from fish waste. There is also now a type of farmed salmon that is genetically modified. Researchers don't yet know the long-term impact of cultivating and consuming genetically modified organisms (GMOs). W i l d A l a s k a n S a l m o n By contrast, a Wild Alaskan Salmon oil like New Chapter's Wholemega™ comes from a sustainable source and is naturally pure. Like extra-virgin olive oil, the fresh salmon is pressed immediately after harvest. Our gentle, food-grade process is all that is needed to deliver Wild Alaskan Salmon's 17 Omega fatty W h a t i s F i s h O i l ? W h a t i s F i s h O i l ? (Why Should You Be Taking It?) W h a t i s F i s h O i l ? W h a t i s F i s h O i l ?

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