Supplement Review Part 3 of 3 - Fish Oils

Fats/lipids are essential to the body and its everyday metabolic process’ including providing insulation, acting as an energy source, protecting against shock, and maintaining cell membranes.  Triglycerides are a form of fat essential for energy production obtained either via the diet or from fat stores.  Fatty acids are essentially building blocks that make up a single triglyceride, and many of these fatty acids are produced by the body. Some fatty acids cannot be produced by the body, and therefore must be obtained via the diet; these include linoleic acid (omega-6) and alpha-linoleic acid (Omega-3). 

Alpha-linoleic acid or Omega-3 is essential for normal growth and development, especially in the eyes and brain, and also plays an important role in the prevention and treatment of heart disease and inflammation.  Fish oil is a popular supplement comprised of omega-3 fatty acids, aimed at alleviating a range of health conditions including improving cardiovascular and brain health, and reducing joint and arthritis inflammation. Fish oil contains two forms of omega-3, one is Eicosapentaenoic acid (EPA), which lowers blood pressure, prevents blood clott formation, protects against irregular heart beats, and reduces inflammation. The other form is Docosahexaenoic acid (DHA), which is essential for the central nervous system, brain development and normal brain function.

Swisse Ultraboost Wild Fish Oil is a popular fish oil on the market available at your local pharmacy or discount chemist. Swisse Ultraboost contains a total of 0.261g of omega-3 triglycerides, comprised of 0.139g of EPA, and 0.087g of DHA.  Alternatively, Bioceuticals Ultraclean 85 Fish Oil contains a total of 4.5g of omega-3 triglycerides, comprised of 2.5g of EPA and 0.94g of DHA. This translates to a daily dose of next to half that of Swisse Ultraboost, supporting that fact that is the highest strength fish oil available on the market. Bioceuticals Ultraclean is also sustainably sourced from wildly caught Alaskan Pollock, contains no heavy metals, is a liquid form to ensure better absorption, and has an orange flavour with no reflux or fishy after taste.

	Swisse Ultraboost Wild Fish Oil	Bioceuticals Ultraclean 85 Fish Oil
Price	$27.50	$55 .95
Size	500mL	200mL
Ingredients	Omega-3 Triglycerides - 0.261g: EPA - 0.139g DHA - 0.087g	Omega-3 Triglycerides -  4.5g: EPA - 2 .5g DHA - 0.94g
Dosage: General health Joints	3.5mL 10.5mL	2.5mL 5mL

Omega-3 is naturally found in a range of foods, as listed below. When increased in the diet these foods will help to reduce joint and arthritis inflammation, and assist to maintain cardiovascular and brain health.

Oils: flaxseed, canola, soybean & walnuts

Nuts & Seeds: flax, almond, walnuts, & soybeans

Pacific Oysters & Fish: blue mackerel, salmon, sardines & tuna 

Sarah Campbell

Nutritionist at Naed Nutrition - Currambine

The Skinny on Fats

Let's get back to basics: Fat is necessary for growth, development, brain and heart function, satiety, reducing inflammation and actually helps burn body fat. Consuming dietary fat is important for absorption of nutrients, energy and cell membrane health. But not all fats are created equal!

 

The fats you want to reduce are saturated fats and trans fatty acids for alleviating many health concerns and you can do this by limiting poor quality fats as much as possible in your diet.

Saturated Fats are found in

• palm oil
• cheese
• processed meats
• chocolate
• coconut
• red meat
• nuts and seeds

Trans Fats are found in

• packaged foods
• margarine
• fast food
• packaged soups 
• frozen foods

There are exceptions to this rule. Nutrient rich saturated fat foods such as Coconut, red meat, nuts and seeds are an ESSENTIAL part of our diet – but roughly 30% of total food intake. Remember to always avoid trans fats.

 

When you are wanting to burn body fat and lose weight you want to focus on the unsaturated fats such as monounsaturated fatty acids (MUFA’s) and polyunsaturated fatty acids (PUFA’s). 

MUFA’s are found in 

• olives
• olive oil
• avocado
• nuts and seeds

PUFA’s (which include your omega 3 fatty acids) are found in 

• fish
• fish oils
• nuts
• seeds 
• algae  

For more information about the type of fat that should be in your diet to achieve your goals simply email naednutrition@gmail.com for more information 

Boosting Immunity

Need to boost your immune system with cold and flu season well & truly here? The below foods carry anti-bacterial/fungal/inflammatory properties that all assist in reducing sinus congestion:

• Foods containing Omega-3 fatty acids, such as cold-water fish (Salmon, Sardines, Mackerel, Anchovies), Fish and Linseed oils, Avocado, nuts, seeds and eggs. These essential fatty acids act as a natural anti-inflammatory, reducing sinus swelling and congestion. 

• Garlic, which may boost immunity levels enabling you to more easily fight off a Sinus infection. 

• Foods containing high amounts of Vitamin C, such as Citrus fruits, tomatoes, strawberries, broccoli and blueberries. The Vitamin C reduces inflammation; boost overall immunity levels and acts as a natural anti-histamine. 

• Pineapple, which contains the bromelain enzyme known for its anti-inflammatory and decongestive properties. 

• Apple Cider Vinegar, which is rich in the Potassium that functions to break down mucous production. 

• Water, which should be consumed in large amounts to prevent the mucous membranes from drying out and a consequent congestion taking place

• Foods that eliminate Candida yeast from the gut (which has linked to Sinusitis), such as cold pressed oils (such as Olive oil) and most fresh vegetables.

Foods that should be avoided include:

• Dairy products, which have been associated with the production of phlegm and mucous. These may be replaced Rice products as Soy may also occasionally cause mucous to thicken. 

• Spicy foods, which may trigger acid reflux that can trigger an episode of Sinusitis. 

• Alcohol, which dehydrates the body thus hardens mucous and inflames sinus and nasal membranes. It may also trigger acid reflux that may aggravate the condition. 

• Caffeine, a diuretic that dehydrates the nasal membranes. Coffee should especially be avoided as it is acidic as well and may cause acid reflux from the stomach.

Ideal Supplements:

• Echinacea: In liquid form is a powerful and well absorbed herb to prevent cold & flu symptoms developing but also reduces the severity & duration of illness 

• Juice Plus+: supports several measures of immune function including higher amounts of immune antioxidants and natural killer cells (which attack viruses), as well as reduce severity of symptoms (particularly in the immunocompromised groups such as children and the elderly)

• Probiotics: Majority of our immune system is found in our gut thus boosting your good gut flora will allow you to fight off more illness. Ideally a refrigerated probiotic will have more live bacteria. See the comparasion here: Supplement Review: Probiotics

Email sinead@naednutrition.com.au for more information about boosting your immune system.