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                 Fish Oil Omega or Vegan Omega…

                                                      What's better for you? 

                 As discussed thoroughly in our another blog, we all know how much Omega 3 fatty acids are essential components within a diet to maintain good health (Not yet read? No worries… you are not so far!!! Please do read a blog on Omega-3 health benefits on the same page. We are sure you will get a great insight !!!)

Why Omega-3 is critical? 

As it-

• Helps in preventing heart diseases and stroke.
• Can prevent certain types of cancers.
• Helps in preventing arthritis.
• Helps in preventing memory loss.
• Can reduce depression and post-traumatic stress.

Though it is just a fatty acid, it is different from other fats because our body can’t synthesize Omega-3 fatty acids on its own like any other fats. Hence, we need to take it from external sources.

Let’s have a look at these sources-

Animal-based sources:

• Fish - Anchovies, Mackerel, Tuna, Salmon, Herring, Sardines (Mostly cold-water fatty fish provide Omega-3s directly in the form of EPA and DHA)
• Other seafood like crabs.
• Grass-eating animals.
• Red meat.

Plant-based sources:

• Grains.
• Some superfoods like flax seeds, hemp seeds, and chia seeds
• Nuts- specifically walnut
• Leafy vegetables like spinach
• All contain Omega-3 in the form of Alpha-Linolenic acid but this ALA must be converted by the body into EPA and DHA through a complex series of metabolic reactions.

The origin of the supplement will decide the types of Omega-3s you are getting, including their concentrations.

This creates the often debated and misconceptualized question:

        Which source is better… a plant-based or fish based? 

    What are the advantages and side effects? 

Here's what you need to know…

 When we think about Omega-3s, we tend to think about EPA and DHA by fish.

• But, we should know that fish are not the primary producers of Omega-3 known as EPA and DHA. And they too get them from their food and the primary producers are the algae, which produce plant-based Omega-3 DHA, surprisingly some even make EPA as well !!!
• The algae are then eaten by plankton and small fish, which are then eaten by bigger fish, and the food chain thus continues and so the amount of Omega-3s accumulates. 

The basic chemical difference between the duo -

Sr. No.	Marine-based Omega	Plant-based Omega
1	Contains long chain Omega-3 fatty acids	Contains shorter chain Omega-3 fatty acids
2	These sources are made up of more carbon atoms than plant-based Omega.	These sources are made up of less carbon atoms than marine-based Omega
3	Number of carbon atoms is 20 carbon for EPA and 22 Carbons for DHA	Number of carbon atoms is 18

• However, researchers suggest that we shouldn't be beating around the plant and seafood-based Omega-3s against each other as "They are simply different chemical compounds with different biological actions" !!! 
• Human body has the variable ability (depending upon gender and age) to technically produce EPA and DHA from ALA in the liver.
• And this conversion rate is a bit low (like 0.3 to 20 percent), so we can't rely only on ALA alone for optimum EPA and DHA requirements.
• Since we can't produce Omega-3 on our own, there are specific daily requirements given by the National Academy of Medicine - 

• Adult men - 1.6 grams of ALA per day. 
• Adult women - 1.1 grams. 
• Pregnant women - 1.4 grams.
• Breastfeeding women - 1.3 grams.

Also, studies show that low conversion rates of ALA into EPA and DHA in the body are low hence, additional sources of these two Omega-3s are essential in terms of supplements.

                But there are a few concerns raised about fish-based and animal-based Omega-3 nutrition - let’s understand -

 

• Increasing marine pollution because of the flow of untreated industrial waters, sewage waters in main water sources like ocean, sea, river, ponds, etc. 
• High mercury levels because of bioaccumulation and biomagnification
• Occurrence of microplastics inside water sources and animals therein
• Occurrence of harmful heavy metals found in fish and other aquatic animals.
• Very low chances of getting pollutant-free high-quality purified and sustainably sourced fish oil.
• Also experts suggest if you want to continue with fish prefer fish known to be lower in heavy metals—sardines, mackerel, anchovies, salmon, and herring, also known as SMASH —for EPS and DHA.
• While getting Omega-3 from grass-fed animals or red meat, debates are going on regarding ethical aspects of rearing animals, pesticide components in fodder as well as injecting antibiotics and hormones.

 

Also, let's understand the side effects of Omega-3 fish oil-

 Yes, for some people some of the below-mentioned side effects may be seen:

• A fishy taste in your mouth
• Fishy breath
• Stomach upset 
• Loose stools
• Nausea
• Risk of bleeding increases if your daily intake of fish oil is more than 3 grams.
• Don’t take higher doses of Omega-3 fish oil supplements without a doctor's prescription.

So, apart from people who face the side effects of marine-based Omega-3 fatty acids, either in direct form through fish diet or in supplement form, there are many other people who can’t take fish-based EPA and DHA because of the following reasons:

• Follower of vegan diet
• Cultural restrictions
• Ecological and geographical restrictions
• Environmental and pollution concerns
• Some personal preferences

So what is there for them?

              The answer is, Plant-Based Omega-3 fatty acids, as we can get the goodness of all the Omega-3 fatty acids from a clean source.

As we discussed above, there are plant-based Omega sources available and they are pretty effective and efficient when compared to marine-based. So guys… first let’s get out of the misconception of the superiority of animal-based Omega-3 fatty acids.

Are there side effects of vegan Omega too?

            As a blanket population, there are really very few side effects of vegan Omega as they derive from clean plant-based sources. Still, on a personal basis, depending on allergies and some history of side effects of a particular source, there may be some side effects of vegan Omega too, like 

• Headache and dizziness
• More sweating
• Acidity and gas for some people

         But remember these side effects may go away during treatment because we need to give some time too to adjust a body to new nutrition and can get rid within some days of intake.

       Hence, there is absolutely no harm in giving your body the goodness of plant-based supplements of Omega-3 fatty acids. 

ZeroHarm Sciences brings to you a great source of Omega-3 from clean plant-based resources which you can rely upon with trust. Grab the bottle and see the difference in your health !!!

Reference -

https://www.mindbodygreen.com/articles/fishy-myths-about-fish-oil-supplements

https://ph.ucla.edu/faculty/hunnes

https://www.amazon.com/Recipe-Survival-Healthier-Environmentally-Friendly/dp/1108832199/ref=as_li_qf_sp_asin_il_tl?tag=mind0a3-20

https://www.mindbodygreen.com/articles/what-are-sea-vegetables

https://academic.oup.com/ajcn/article/83/6/1467S/4633217

https://pubmed.ncbi.nlm.nih.gov/34553434/

https://www.mindbodygreen.com/wc/dr-mark-hyman

https://www.mindbodygreen.com/articles/mark-hyman-md-talks-smash-and-his-take-on-seafood

https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids#metabolism-bioavailability

Look at these signs to catch hold of Omega 3 deficiency……

Omega-3 is a very essential compound for overall hair growth, shine, and strength.

It is important to take a balanced diet and Calcium supplements to replenish Calcium deficiency

Nutrients that will help you build a family:

Giving birth to a healthy and happy baby is the dream of every parent. But, the world is experiencing a higher rate of fertility issues than ever before. There could be several reasons why this might be happening. 

Let’s discuss what kind of fertility issues can happen in men and women along with the solutions.

In women, there are multiple reasons for infertility. It can be due to ovulation problems, low egg count, weak eggs, endometriosis, pcod, and so on. Infertility can cause a lot of distress in women. 

Whereas in men, infertility can happen due to low sperm count, blockages in the delivery of sperm, or weak quality sperm.

In the journey of infertility, nutrients can be your friends and help you deliver a healthy baby.

Nutrients that can help you conceive:

Omega 3:

Research shows that women who are regularly consuming Omega 3 are 1.5 times more likely to get pregnant than women who are not. It also improves egg quality and delays the ovarian ageing process. In men, Omega 3 is known to increase the sperm count.

Omega 3 is also a very good prenatal supplement. The role of Omega 3 starts even before pregnancy and continues throughout. I would say that Omega 3 is a protector during pregnancy because it helps in the organ development of the baby. Additionally, it protects the mothers from postpartum depression along with helping them produce great quality milk. This great quality milk will develop the immunity of the newborn baby while also developing their organs. 

Omega 3 is like a multi-tasker during pregnancy and after.

Along with being a fertility friend which improves fertility in both men and women, Omega 3 prepares the to-be mothers for their 9-month journey as a prenatal supplement. Its role only improves with time during the pregnancy.

While the baby is in the womb and in the stage of developing organs, DHA in Omega 3 again contributes a wholesome. Key Organs like the brain and eyes need a good amount of DHA for their development and maintenance. Now, after the birth of the baby, the baby’s growth is another important phase. At this point, Omega 3 helps in producing great quality milk. In fact, a lot of Omega 3 is needed for the mother at this point as the mother is also feeding the baby.

 

WHO organisation recommends lactating and pregnant women to consume at least 300mg DHA per day.

Folate:Using folate can increase the embryo quality and reduce infertility while also improving the chance of getting pregnant.

Vitamin D: Vitamin D increases egg quality. It also helps women who are having pcod. It’s very important to maintain a good level of vitamin D throughout pregnancy as it reduces the chance of adverse outcomes like a low weighing baby. It also plays an important role in producing breast milk of great quality. 

Iron: Consumption of iron regularly can reduce the chance of infertility by 40%. Iron also plays a major role throughout the pregnancy and helps in delivering a healthy baby.

Zinc: Zinc plays an amazing role in both male and female fertility. It increases the volume and motility of sperm in men. Zinc plays a key role before and after pregnancy as well. Right from egg development to the lactation stage, it’s suggested that Zinc is consumed for the good health of the pregnant woman and the baby. 

Lifestyle changes that can improve fertility in women:

Along with nutrients, some lifestyle changes are also needed for a positive and healthy result. 

• Reducing the intake of tobacco: Tobacco consumption comes with many ill effects. Fertility is largely affected both in men and women due to tobacco. Quitting tobacco will be life-changing and will also improve your fertility along with overall health.
• Decreasing the intake of caffeine: Caffeine is consumed by all of us as it is known to reduce our stress levels while giving an energy rush, but that’s just a temporary effect of caffeine. Consuming high amounts of caffeine can have really bad effects on fertility. It will also increase the risk of miscarriages in women. So, it’s good to limit the intake of caffeine as much as possible. 
• Minimising the consumption of alcohol: High alcohol consumption has negative effects on fertility. It reduces testosterone levels in men. In women, high alcohol consumption reduces the chances of pregnancy. If you are someone who is planning to get pregnant, avoiding alcohol for the entire period (before and after pregnancy)would be the best solution for fertility and also the baby. 
• Working on obesity: Maintaining a healthy weight is the most important factor for getting pregnant. Hence, everyone should maintain a healthy weight to reduce the risk of infertility. 
• Regular exercise: Exercising regularly helps us maintain weight and also elevates our mood. Because workouts help us physically and mentally it’s great to work out for overall health and also for fertility. Always remember that simple exercises are enough for the body if you are pregnant.
• Stress management: Stress combined with other factors is one cause of infertility. Stress enzymes interfere with the process of conception, decreasing it. Hence reducing stress levels helps in maintaining great gynec health. For ages, it’s been said that the mother's health and well-being reflect on the baby. Even for pregnant women, it’s suggested to remain stress-free and peaceful which will in turn keep the baby healthy.
• Making a note of menstrual and ovulation cycle: A woman is usually most fertile at the time of ovulation which happens 12-14 days before her next period. Hence, keeping a track of your cycles will help you for sure as the chances of pregnancy are at the highest. 
• Consuming your vitamins and nutrients: Last but not least it’s very important to consume the vitamins and nutrients that the body needs regularly before, throughout, and after pregnancy. 

I would personally recommend ZeroHarm vegan Omega for anyone who is on this journey as it has zero side effects and also offers the richness of DHA.

Get your fertility friend -ZeroHarm Vegan Omega 3 home right now.

 

… ARE THE TYPES OF CALCIUM SUPPLEMENTS …!!!

Omega 3 is here!!!