Fish and Fish Oil supplements

Importance of fatty acids

Fatty acids are the "building blocks" of fat. These important nutrients are critical for the normal production and functioning of cells, muscles, nerves and organs. They are also required for the production of hormone-like compounds that help regulate blood pressure, heart rate and blood clotting.

The human body is capable of making most of the types of fats it needs from other fats or raw materials but not Omega-3 fatty acids. As such it is labeled an essential fat — fat to derive directly from foods.  Foods high in Omega-3 include seafood, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil and leafy vegetables.


Sources of fatty acids

+  Fish is known to be a high-protein, low-fat food and rich in Omega3. Its byproduct, fish oil supplements is also increasingly sought after as can be seen by the proliferation of brands displayed on the shelves of pharmacy stores. Most of the extracts are from oily fish like salmon, sardines, tuna, mackerel, trout and herring.

Fish oil contains omega-3s that are distinct from the flax-type omega-3s. The fatty acid molecules are longer and more bent, comprise mainly eicosepentenoic acid (EPA) and docosahexaenoic acid (DHA). These are the fatty acids abundant in organisms adapted to the cold, such as cold-water fish and cold-adapted mammals, because they keep the membranes of cells from becoming too stiff when exposed to frigid conditions. Fish obtains EPA by eating algae that is quite similar to the flax-type omega-3s of plants and eating krills which feed on the algae and metabolize it to create an additional form, DHA fatty acid. Analyzed samples from seven species showed that whilst green algae, such as that which krill feed on contain only EPA, the red and brown species contain both EPA and DHA. It can be a sustainable future alternative source to satisfy the demands of consumers especially among vegetarians.

+  Linoleic acid or ALA found in walnuts and seed oils such as corns, cottonseed, sesame, safflower, sunflower and partially hydrogenated soybean oil is a powerful negative agent which the body synthesizes in response to various stressors. However, the conversion of ALA to EPA and DHA is unreliable. Herbivores and opportunistic omnivores like mice and rats are great at converting ALA to DHA. For humans, most can only convert about 8% of ALA to DHA, the utilization being influenced by different conditions such as fast foods, baked foods, alcohol intake, certain health conditions, and vitamin and mineral deficiencies. Even if you can convert it, you must take a lot more flaxseed oil than fish oil to achieve the same results. Research shows women are more efficient converters of ALA to EPA than men.

Why need Omega 3?

+  DHA comprises about half of the fatty acids in the brain which are the basic building blocks for nerve tissues and brain cells vital to reduce symptoms of mental diseases. The myelin sheath (casing the nerve tissue) at its critical formation period of an infant should be provided sufficient insulated material or develop into a weakened nerve structure, resulting in multiple sclerosis or viral infection later. A baby's brain is 80% developed by the third year and weighed three times more. Deficiency has been associated with cognitive problems including reasoning ability and lack of attention (ADHD) in children during the formative years. In adults, it manifests in a host of problems, including neuro-degenerative diseases like Parkinson's disease and severity of multiple sclerosis.


+   DHA is naturally concentrated in the retina of the eye. For this reason, it is found in maternal breast milk and also are added to some supplemented infant formulas to stimulate vision development in infants. As for adults, it may help protect adult eyes from macular degeneration and dry eye syndrome. Essential fatty acids also may help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma.


+  Proper function of our inflammatory system depends on the presence of messaging molecules called prostaglandins - of which most are derived from EPA. If this essential fatty acid is taken over a prolonged period of time it may have the potency of thousand of times of aspirin in stopping inflammatory reactions responsible for arthritis, migraines, colitis and other similar ailments.


+  There is good evidence that diets high in omega-3 fatty acids help with rheumatoid arthritis as well as osteoarthritis in reducing inflammatory pain.


+  Many studies have shown it can reduce risk of heart attacks, strokes and death from heart disease by lowering blood pressure and heart rate, improving blood vessel function, and at higher doses, lowering triglycerides and easing inflammation, which contributes to the development of atherosclerosis.

+  Repeated studies show that the fatty acids in oily fish - EPA and DHA can significantly reduce intestinal inflammation, cramping and belly pain as in Crohn's disease and ulcerative colitis.

+  Omega3 taken into the body provides an avenue to detect any abnormal cancer growth and signals our immune system to prepare a launched attack against external invaders.

However, before getting the next bottle of fish oil, examine the content and question the source or origin. This is because the quality as well as potency can vary considerably.

Safe to consume fish oil supplements?

+ Several studies have shown that some fish oil supplements contain unsafe levels of environmental pollutants such as dioxins, and heavy metals like arsenic, copper, lead and mercury. There was an occasion a popular cod liver oil supplement maker Seven Seas had to remove 2 of its products off the shelves in Singapore after found to contain impurities called dioxins exceeding the limits set up the European Union. Though dioxins is present everywhere in the air, soil, water and food, the cumulative effect of consuming it over a prolonged period of time can lead to cancer.

+ As deep-sea fishing is impossible to meet the ever-increasing demand for fish, large-scale commercial rearing is the next best alternative with the help of genetic engineering technique to boost productivity. Salmon is the most commonly eaten fish known to be good for the skin and heart. However, farmed salmon contains significantly higher levels of dioxins and 16 times the PCBs found in wild salmon. PCBs, or polychlorinated biphenyls, is a toxin used as coolant and lubricant in transformers. This substance was banned in the US since 1979 as an environmental pollutant but used subsequently as animal fat instead. Not to mention the amount of hormones and antibiotics used to enjoy bumper harvest.

Note that cod liver oil derived from the livers of cod fish as opposed to fish oil from the entire body of the fish, usually contains high level of PCBs. This is so because the liver processes toxins and may not be able to rid the contaminants even after purification process. Also, large predatory fish and fish that have longer lifespan (eg.cod) accumulate a greater amount of toxins than small, short-lived fish. A lawsuit filed in 2010 identified 10 fish or cod liver oil products that allegedly contain dangerous levels of PCBs.

+ Mercury contamination is another major concern on prolonged basis. There is no barrier that prohibits mercury from being deposited in the pain centre of the brain and central nervous system, causing a jam for nutrients to enter and wastes to clear from these affected areas. It can also bind to immune cells, distorting and interfering with normal immune responses which may be one factor behind auto-immune disorder. In the worst scenario, it can lead to kidney, cardiac and respiratory failure. Many environmental and food allergies may be attributable to mercury poisoning. Mercury exposure in pregnant women can cause neurological damage, such as lowered intelligence and delayed development in infants.

Choice between the two?

(1) Fish seems to be a better food choice for the elderly and post-menopausal women than the general population given the need to balance the risks and benefits of eating fish. In general, consumers have to be vigilant about the type of fish to take and the source derived from. To rid the chemical pollutants, grilling, broiling or steaming allows fats to drain away and avoid deep frying. Another precaution is not to eat the same type of fish more than a week. Another alternative is to switch to other seafood for good proteins and fatty acids.

(2) In fact, a good fish oil supplement can provide the solution to sourcing for needed Omega 3. A reputable producer of supplements can expect to deliver superior contents with less contaminants. Techniques employed can be stringent control test done on incoming materials and molecular distillation use pressure and temperature to remove environmental pollutants. Health Authority usually require supplements to comply with safety standards, including toxicity levels of metals, prohibition of toxic substances controlled under the Poison Act. Most regulators stipulate a level of purity but standards can vary much with the European Union standards being the most stringent.

How to select a good brand?

+ As mentioned above, get from a credible manufacturer. A product with poor ingredients or not properly purified can cause diarrhoea and other minor discomfort.

+ Examine the level of fatty acids, which determines the effectiveness of health application. Most products in the market offer 1000 mg comprising 180 mg EPA and 120 DHA (per soft-gel capsule), totaling 300 mg of Omega 3 not 1000. Cod liver oil generally contains about 10% EPA and DHA. Concentrated fish oil has as much as 60% EPA and DHA.

+ Also examine the other ingredients such as vitamin A and D in cod liver oil and vitamin E in fish oil. Vitamin A and D are fat-soluble and can harm the body if taken excessively. Vitamin E is added to prevent lipid peroxidation and intoxication. A brand using only fish oil from the skins and heads, with no fish liver oil is a more worthy choice.


How to preserve fish oil?

All Fish oil products are subject to become rancid quickly. Omega-3 fatty acids are very susceptible to free radical damage caused by light, oxygen or heat. Oxidative process limits their shelf life and their ability to provide you with the nourishment you need. This is why you should never buy bottles containing thousands of fish oil capsules. Each time you open the bottle and let oxygen in, there is interaction with the capsule. By the time you get to the last half of that big bottle, the quality of that fish oil product is compromised. Fish oil should be kept in the refrigerator to help prevent rancidity as well. Often fish oil bottles are kept in storage for months or weeks until sold. Thus, some of these products are already rancid before you take them home. The rancidity factor is one of the main problems in cheap supplements. It pays to buy fish oil capsules in smaller quantity bottles. Make sure the label declares it has been tested for mercury, toxins and other heavy metal poisoning or do not buy.


Word of caution


Omega-3 supplements (DHA/EPA) can make bleeding more likely. If you have a bleeding condition -- or take medicines that could increase bleeding, like Coumadin, Plavix, Effient, Brilinta, and some NSAIDs -- talk to a doctor before using any omega-3 supplements.

Source: http://www.associatedcontent.com/article/5426884/the_differences_between_fish_oil_flaxseed_pg3.html?cat=5, Mind your Body, Prescription to Natural Healing

VIVA corner

Each soft-gel capsule of VIVA Omega 3 contains highly concentrated EPA (350mg) and DHA (250mg) derived from deep-sea fish oil in a more absorbable triglyceride form (3 times more absorbable than a non-triglyceride form. For this improved technology, this product received the Taiwan Nutritional Biotechnology & Medical Care Quality Award in Year 2003. Stringent quality control imposed by company ensures that the fish supplies contain minimal contaminants at all times.

VIVA LIPOGUARD contains 600 mg of fish oil per soft-gel capsule with EPA 180 mg and DHA 120 mg, and together with garlic juice and Vitamin E makes an unique powerful formulation processed under low temperature to preserve the potency of allicin to improve blood lipid profile and keep the blood vessels in good condition. It receives the highest acclaimed Quality Award 2000 by the Taiwan government.

Omega 3 and ADHD

  

Some kids who behave badly like not sitting still, do not listen and follow instructions no matter how clearly you present them, or who blurt out inappropriate comments at inappropriate times, are not likened and usually labeled as troublemakers, or criticized for being lazy and undisciplined.  These are signs of Attention deficit hyperactivity disorder (ADHD) that appears in early childhood. Is a frustrating attempt for people to inhibit their spontaneous responses that can involve everything from movement to speech to attentiveness.

Causes

+  ADHD is the most commonly studied and diagnosed psychiatric disorder in kids, affecting about 3-5% of them worldwide with two to four times more frequently in boys than in girls.  The disorder is highly heritable and that genetics are a factor in about 75% of all cases.

+  On environmental factor, a 2010 study found that pesticide exposure is also strongly associated with an increased risk of ADHD in kids these days. Elevated mercury levels, which can come from eating commercially-bred fish were tied to a higher risk of developing the symptoms, such as hyperactivity and inattentiveness. Pregnant mothers have to take note of this.

Brain structure

Scans done on such kids showed reduced blood circulation (indicating low neural activity) and low dopamine level in the frontal cortex associated with immediate attention and short term memory resulting in low content retention. This condition is not so much due to low dopamine production but rather by a decrease of actively looking for pleasant stimuli and poor motivation. For such abnormality, there is a prominent delay by about 3 years from normal development in the frontal cortex and temporal lobe, as both are responsible for the ability to control and focus thinking.


What to look out for?

Do not mistaken ADHD kids to be hyperactive only because there are those who are quiet with their attention miles away. Some put too much focus on a task and have trouble shifting it to something else. Others are only mildly inattentive, but overly impulsive. Hence kids who only have inattentive symptoms of ADHD are often overlooked, since they are not disruptive.

In summary, kids with ADHD may be:

• Inattentive, but not hyperactive or impulsive.
• Hyperactive and impulsive, but able to pay attention.
• Inattentive, hyperactive and impulsive (the most common form of ADHD and easier to spot amongst schooling kids).

Symptoms of inattentiveness:

• Does not pay attention to details
• Makes careless mistakes
• Has trouble staying focused and easily distracted
• Appears not to listen when spoken to
• Has difficulty remembering things and following instructions
• Has trouble staying organized, planning ahead and finishing projects
• Gets bored with a task before it is completed
• Frequently loses or misplaces homework, books, toys, or other items

Symptoms of hyperactive-impulsive may include:
+   Fidget and squirm in their seats
+   Talk nonstop
+   Dash around, touching or playing with anything and everything in sight
+   Have trouble sitting still during dinner, school and story time
+   Be constantly in motion
+   Have difficulty doing quiet tasks or activities
Symptoms of impulsivity:
+   Be very impatient
+   Blurt out inappropriate comments, show their emotions without restraint, and act without regard for consequences
+   Have difficulty waiting for things they want or waiting their turns in games.

Trouble begins…

When a child displays a number of ADHD signs and symptoms that are present across all situations—at home, at school and at play, it is time to give the child some help by finding creative solutions and discovering their strengths to focus on, so as to manage and minimize the symptoms. The time is imperative because these kids are unlikely to focus and control themselves, and may struggle in school, get into frequent trouble, and find it hard to get along with others or make friends. Such frustrations and difficulties can lead to low self-esteem as well as friction and stress for the entire family. Remember that if the issue is not addressed, it can continue into adulthood and outgrow the problem.

Just because a child has symptoms of inattention, impulsivity or hyperactivity does not mean that he or she has ADHD. Certain medical conditions, psychological disorders, and stressful life events can also cause symptoms that look like ADHD.

Looking at a positive angle, there are also positive traits associated with people who have ADHD:

• Creativity– They can be marvelously creative and imaginative. The child who daydreams and has many thoughts at once can become a master problem-solver, a fountain of ideas or an inventive artist. Though they may be easily distracted, but can notice things which others do not see.
• Flexibility– Given their abilities to consider a wide range of options, they do not fix on one alternative prematurely and are more open to different ideas.
• Enthusiasm and spontaneity– Such kids are rarely boring! In fact they are lively personalities and are live-wires in social circles.
• Energy and drive– Once motivated, they work or play hard and strive to succeed. It actually may be difficult to distract them from a task that interests them, especially if the activity is interactive or hands-on.

ADHD has nothing to do with intelligence or talent but ADHD kids are intellectually or artistically gifted.  So is important to give them the right support and harness their powerful energies to get on track for success in all aspects of life.

How Omega 3 helps?

As mentioned above, ADHD kids are found to have reduced blood circulation in the brain. Being the center of all intellectual ability, it is can thus affect the ability to focus and concentrate. Other factors - environment and dietary factors should be closely monitored too. An environment that is free of distractions and conducive to concentration is important. Diet also affects the child’s ability to focus and this can easily be corrected by diet modification program for instance introduce essential vitamins, minerals and other nutrient such as Omega 3 fatty acids.

Basically our brain comprises 70% fats of which 20% is DHA. Similar to EPA, DHA is also an essential fat, which mean the bodies cannot manufacture and thus has to be obtained from external sources. With insufficient intake, the development of brain and nervous system especially for the children can be adversely affected.

Studies found that eating at least 2 servings of fish per week was linked to about 60% lower risk of kids developing certain ADHD-like symptoms. These ADHD kids showed definite improvements in their school grades and ability to concentrate. Such changed behaviors help them to become calmer, focused and better able to achieve their full potential. 

VIVA corner

Where fish is not available or there is an aversion to eating more fish, dietary supplement of concentrated fish oil capsules is an excellent alternative. Choosing a product that is pure and concentrated and has the highest levels of DHA and EPA fatty acids is important for higher effectiveness. VIVA Omega3 offers this combination as well as check stringently on mercury contamination.


The growing children require more DHA than EPA. The recommended ratio of DHA: EPA in most infant formula should be range 1:1-2:1 for the optimum weight and development. VIVA Sma-tee provides DHA:EPA in 1.8 : 1.0. To achieve a daily intake of 200 mg DHA, 2 capsule is good enough.

Omega3 vs Omega6

Omega3 v Omega6

Both types of essential fatty acids - omega 3 and omega 6 are classified differently according to their chemical structure. We tend to get too much of the omega 6 or 'bad fats' in our diet as compared to omega 3 or 'good fats' found abundantly in fish.

Scientists have estimated that in a Western style diet, we get about 14-20 times as much omega 6 fatty acids as omega 3's, as compared to target of about 5-10 times. To support optimal health in our bodies, some researchers are advocating the range of 1:1 and 4:1 only.

OMEGA 3

Omega 3 is so much sought after these days that many products are enriched with it - eggs, milk, breakfast cereals and even junk snacks. Most importantly, to women, omega showers their skin with a beautiful glow and for the men it helps to produce healthy sperm.

As for kids they can benefit from omega3 with better memory and intelligence. Even ADHD (Attention deficit hyperactivity disorder) kids who received concentrated Omega 3 fish oil supplements which contain Omega 3 fatty acids showed definite improvements in their school grades and ability to focus on given tasks as it can change that and help these kids to become calmer, focused and better able to achieve their full potential.

Scientific research has already proven that the benefits of omega3 is wide-ranging - to include prevention of heart disease, autoimmune disorders like lupus and rheumatoid arthritis, intestinal bleeding and cancers of the breast, colon and prostate.

Fish like tuna and salmon are known to be rich in Omega3 EFAs and EPA - both are the building blocks for hormones that control immune function, blood clotting and cell growth as well as components of cell membranes.

Other sources are flaxseed oil, canola oil, green leafy vegetables and animal meat. Vegetarian sources, such as walnuts and flaxseeds contain a precursor omega-3 (alpha-linolenic acid called ALA) that the body must convert to EPA and DHA. Fish oil supplements is an alternative for those who do not consume or take too little of omega 3 foods or omega 3 fortified foods.

OMEGA-6

Like Omega 3, Omega 6 is another essential fatty acids our body cannot live without. It is found abundantly in raw nuts, seeds, legumes and vegetable oils such as primrose oil, sesame oil and soybean oil. Only pure oil extracts not subject to heat should be chosen as heat destroys the essential fatty acids. A deficiency can also cause health problems but rarely happens unless you are on low fat diet. 

It protects us against the risk of heart disease, cancer, rheumatoid arthritis and skin diseases like eczema and acne. Other functions include the production of steroids, muscle and reflex regulation, rate of cell division, proper kidney function, transportation of oxygen to tissues from red blood cells, monitors immune response, controls pressure in the blood vessels, joints and eyes, prevents blood cells from forming clusters resulting in blood clots and maintains cell integrity.

How is Omega6 bad for the body?

Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers and sweets in our diet as well as in fast food. How does Omega6 used in processing affects the food?

+  As vegetable oils hit high temperature easily, a toxic chemical known as acrylamide is created when fries and other foods high in starch are dropped into hot grease. High levels of the possible carcinogen can be found in numerous daily foods that are fried or baked at high temperatures.

+  Recent studies showed that the level of chemical contamination like DDT, TDE and DDE in soy bean is no less than milk fat. You can expect the other agricultural produce to be laden with toxins as well.

+  Hexane, a food-grade gasoline is primarily used in oilseed extraction globally. It is highly volatile, flammable and explosive, and known to trigger explosions and fires in vegetable oil plants and some fast food fryers. It is also listed as one of the 189 toxic chemicals by EPA. Inhalation of hexane can damage the nervous system, leading to numbness and weakness in the hands and feet. Constant exposure can result in paralysis and at very high levels in the air, signs of damage to sperm-forming cells in male rats occur.

--  Incidentally, cooking oils are processed with solvents containing small amounts of hexane. However, there are other petroleum derivatives present in cooking oils such as pentane, heptanes, octane and benzene. In total, what we consume is more than what is expected previously.

--  In fact, animals are also being fed higher levels of such toxins. Hexane levels in solvent-processed vegetable oil residue used for animal feed can hit 0.5%. This is sufficient to kill piglets, whose digestive tracts are quite similar to ours.

Organ and tissue damage have been reported. Behavorial changes in children are also observed, including decreased concentration and learning ability, hot-temper and restlessness.

Correct ratio

As a health guidance, the ratio of omega 6 to omega 3 should be at parity. In the past, our ancestors can achieve this. Today, the ratio has risen to 20:1 and for some people as high as 35:1. This imbalance is likely to be the culprit for all the major modern ailments - NOT saturated fats or cholesterol according to the new cholesterol theory.

Overdose of omega 6 can disrupt the production of prostaglandin, an important hormone-like substance that act as chemical messengers and regulators of various body processes. This can result in blood clot formation, inflammation, high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cell proliferation, cancer and weight gain.

How to correct the imbalance?

+ Increase the intake of Omega 3 foods. Not all levels of Omega-3 in similar foods are equal. It is found that eggs, dairy products and animal meats that are sourced from farms where natural breeding on grass fed land contain much higher level of Omega-3. Grain-fed animals are inferior in comparison. A study conducted on beef from grass-fed cattle showed a healthy ratio of 3:1 but when switched to grain feeding, the ratio increased to 11:1 after 120 days and got worst to 20:1 after the 200th days.

+ Reduce substantially the use of polyunsaturated vegetable oils for cooking purpose. An indication of the ratios of some oils and their related products are as follows: corn (46:1), soya bean (7:1), sunflower (zero in omega-3). Basically, all these oils are loaded with too much omega 6 fats and minimal omega 3 content. For information, one tablespoon of corn oil contains 7,280 mg of omega-6 and soybean contains 6,940 mg. Not forgetting they turn rancid (rather toxic) easily from exposure to heat, light and air. Unless they are cold-pressed and stored in dark bottles, most commercially available vegetable oils are rancid even before reaching you.

As we know hydrogenated (processed to make the oil more solid eg. margarine) oils converted into trans-fatty acids are dangerous to the body. Thus, is best to reduce consumption of processed and fast foods, and polyunsaturated vegetable oils (corn, sunflower, safflower, soy, cottonseed etc) altogether. Also note the level of chemicals added to the vegetable oils is alarmingly high to cause serious health problems.

+ Hence, the old advice from health experts to take mainly polyunsaturated oils and avoid saturated fats in order to protect against heart disease and cancer may not hold. In olden times, polyunsaturated cooking oils did not exist and the sources of omega 3 and omega 6 are derived mainly from vegetables, fish, eggs and meat. You may be delighted to know that animal fats contain less than 20% omega-6 and are much less likely to cause inflammation than the supposedly healthy oils labeled polyunsaturated.

Conclusion

In general, hormones derived from the two classes of essential fatty acids have opposite effects. Those from omega-6 fatty acids tend to increase inflammation (an important component of the immune response), blood clotting, and cell proliferation, whilst those from omega-3 fatty acids decrease those functions. Hence, striking a balance is crucial to maintain optimum health.