It is clear that we need a certain amount of nutrients in order for our bodies to function normally. But the questions is, is the source of these nutrients better from supplementation or from whole foods?
Previous studies suggest that eating whole fish may have additional benefits to being a dietary source of omega-3. Omega-3 fatty acid is important in the prevention of chronic conditions such as cardiovascular disease and arthritis.
Rich sources of omega-3 include canola oil, walnuts, and fish oil. The Canadian Heart and Stroke Foundation recommends consumption of fat rich fish at least three times a week.
Omega-3 food sources. Image taken from Healthable.
In 2012, Brazionis et al. showed that eating fish had a greater and more positive impact on health than people taking fish oil supplements. The decrease in the patient’s waist to hip ratio and blood pressure was more evident in people who ate fish.
Fish oil versus fish. Image taken from Independent.
According to Jamieson (2010), fish oil supplementation poses the risk of over consumption of fatty acids mostly due to the fact that taking supplements does not result in a sense of satiety.
Excessive omega-3 fatty acids may result in blood in urine, nose bleeding and
hemorrhagic strokes. A study by Bruso concluded that excessive fish oil supplementation may also result in heavy metal contamination, excessive intake of vitamin A and D and omega-3 fatty acids, increased bleeding time, and slower wound healing.
It appears that the benefits of eating fish as a source of omega-3 outweigh
the benefits of taking fish oil supplements. It is safer and more effective to obtain omega-3 from eating whole fish. Fish supplements should be considered when there is a lack of fish in the diet due to allergies, or lack of availability of fish.
The next time you eat fish, remember all the good things you can get from this amazing food.
More bad news for fish oil supplements. Video uploaded by Brian Olson.
References:
The effects of fish or fish oil on the omega-3 index, Can you overdose on fish oil?
– Amna Awan
