Saturday, August 17, 2013

How to choose Omega 3?

Is anyone taking omega 3 fish oil supplements?
  • What are the benefits of omega 3?
  • How to choose a right source of omega 3 nutrients?
  • Are there possible RISKS of omega 3 fish oil supplements? 

Let's explore together


Proper intake of Omega-3 helps to prevent:

  • cardiovascular disease
  • cancer
  • obesity
  • other diseases such as those of the immune system
  • It also aids brain, bone and infant development
  • It's required to balance out excessive Omega 6 in our body 

What is Omega-6?

Omega-6s are vital for supporting heart, brain and immune system health also!

However, high amounts of Omega-6s may increase risk of several diseases and conditions, including asthma, cardiovascular disease, cancer, autoimmune and neurodegenerative diseases, all of which are believed to stem from inflammation in the body!

This imbalance may also contribute to 

  • obesity
  • depression
  • dyslexia
  • hyperactivity 
  • tendency towards violence

Unfortunately, modern diets contain too much Omega-6s and too few Omega-3s due to overloaded vegetable oils (Omega-6 source) in 

The typical unhealthy diet contains 14-25 TIMES MORE Omega-6s than Omega-3 many processed and fast foods and intake of corn-fed animals.

The Vegetarian Society of the United Kingdom Limited recommends an

Omega-6: Omega-3 ratio  = 3:1 

Types of Omega 3:

2 major types of Omega-3 from animals:

  • Docosahexaenoic (DHA)
  • Eicosapentaenoic (EPA) 

Omega 3 from plant source:

  • alpha-linolenic acid (ALA)

Possible safety concern of animal-based Omega 3

  • Toxic contamination such as mercury, pesticides (especially in fish liver and skin)
  • Interference with medication
  • Increased risk of stroke and cancer
  • Do not boost babies' mental development 
  • High in calories 

Why should I choose plant omega 3?

  • Eco-friendlier
  • No risk of overdose
  • Do not increase cholesterol level
  • No fishy burps
  • Do not deplete Vitamin E

Let's look at Omega-6 too.

Which are the right plant source which contains more Omega-3 than Omega-6 to make up for high levels of Omega-6 elsewhere in our diet?

Very obviously, Chia Seed & Kiwi Fruit Seed are of the right choice!! 

Why flax-seed not recommended?
  • may be unsafe for unborn children 
  • worsen hormone-senstive conditions such as breast, uterine and ovarian cancers. 


Chia seeds are ideal sources of omega-3 fatty acids. They are perfect examples of what wholesome food can provide for your health and immunity!

1) Powerful Dose of Omega-3

  • Chia seed's high level of omega-3 fatty acids is 3 times its omega-6 - a perfect balance of fatty acids. 60% of the oil in chia seed is ALA (Omega-3), exceptionally high among plants.

2) Excellent Source of Antioxidants

  • Unlike other omega-3 sources such as fish that has a fishy stench and no antioxidants, chia seed is rich in antioxidants including flavonol glycosides and chlorogenic acid, to fight free radicals and nourish the immune system. 

3) Enhances Cardiovascular Health

  • Chia seed is cholesterol-free. Regular chia seed consumption can reduce blood pressure and inflammation, lower cardiovascular disease risk, dramatically decrease triacylglycerol levels and increase HDL (good) cholesterol. 

4) Anti-Cancer

  • Omega-3 fatty acids from chia seeds can help to inhibit cancer growth and spread. There is increasing evidence that consuming more omega-3 fatty acids is important for cancer prevention.


Kiwi fruit is packed with nutrients. 

The U.S. Food and Drug Administration lists kiwi fruit as one of 30 anti-cancer fruits and vegetables. Its numerous tiny black seeds are also rich in antioxidants and vitamin C.

1) High in Omega-3

  • ALA, an Omega-3 fatty acid, cannot be produced by the body and must be obtained through diet. With 62% ALA, kiwi fruit seed is an ideal plant sour...ce of omega-3 for vegetarian.

2) Protects Heart Health

  • Kiwi fruit seed can improve blood flow and reduce inflammation and platelet aggregation. Its ALA helps to keep cell membranes soft and flexible for oxygen and nutrients to enter easily, and carbon dioxide and wastes to exit efficiently. It is also heart-protective and helps to prevent sudden cardiac death.

3) Promotes Brain Health

  • The brain is an important part of the nervous system. It is about 60% fat. Nerve cells responsible for sending chemical signals need ALA to maintain perception of pleasure, prevent depression and for leanring and memory.

4) Improve Immunity

  • The essential fatty acids in kiwi fruit seeds are necessary for making prostaglandins, which play a role in immune function by regulating inflammation and encouraging the body to fight infection.

Best Regards,

Nutritional Immunology Consultant/ Entrepreneurial Mom 
+65-9090 9942:

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