Fish oil supplements are one of the most popular supplements in the market. They provide our bodies with essential Omega 3 fatty acids like EPA & DHA. When consumed in an optimal dosage, Omega 3 fatty acids can be significantly beneficial for your brain and heart’s health, it is also known to reduce inflammation in the body. Almost all fitness trainers and health practitioners advise adding Fish Oil Supplements in your diet.
But what if I told you that the majority of Fish Oil Supplements available in the market are spoiled and are nothing more than encapsulated oil?
Omega 3s are highly unstable compounds and susceptible to oxidation. The supplement form of Omega 3 Fatty Acids comes in two variants:
1) Ethyl Ester (EE)
2) Triglyceride (TG)
The mainstream supplement industry produces the Ethyl Ester (EE) form of Fish Oil Supplements as it cuts down costs by 30-40% compared to a Triglyceride (TG) form. Ethyl Ester form of fish oil is easily damaged, and needs to be kept in a very stable environment i.e. bottles flushed with nitrogen and kept under refrigeration all the time, which I doubt Indian manufactures and importers do, especially during transformation most Ethyl Ester (EE) fish oil supplements are bound to get oxidized. Hence, you are paying money and getting no returns.
Moreover, studies have shown that Ethyl Esters are the least bio-available forms of Omega-3’s compared to TG forms and/or whole fish. The Triglyceride Fish Oil Supplements have superior stability and bio-availability but it comes at a price. Where the Ethyl Esters come for 400-600INR (60 Tablets) the TG form will cost you 3000-4000 INR (60 tablets). That’s a HUUUUUUUUUGE difference.
So, how do you fill the Omega 3 requirements of your body without burning a hole in your pocket?
Mother Nature is here to rescue you. Add these food items in your diet and you will get all the benefits of Omega 3s, and will taste much more delicious than those gelatin capsules.
What can be a better way of consuming fish oil than consume the whole fish itself; high quality Omega 3, delicious, satiating and a source of lean protein. Consume a fatty fish rich twice or thrice a week and your Omega 3 tanks will be filled. I know finding the right fish in the Indian market can be a pain. But no worries I have done the home work for you.
Here is the list of fishes rich in Omega 3- Sardines, Salmon, Tuna and Denticle Herring.
Flax Seeds And Chia Seeds
For vegetarians, flax seeds and chia seeds are a great way to add Omega 3s in the diet. I’d advice to grind the chia and flax seeds and consume 5g of it twice every day with a meal rich in fats, doing so increases the bioavailability of Omega 3s present in these seeds.
Yash Sharma is a former national level Football Player, physique Athlete & personal trainer. Believes that fitness should be functional and looks are merely a by product. Connect with him on Facebook and Youtube.