Omega-3 Question

[Uliana]

Does anyone know if cooking/baking destroys Omega-3s? My new therapist, on finding out I prefer natural cures for things (I take herbs for anxiety & depression), recommended I eat foods with a lot of Omega-3s. Well, I eat LC flax bread and LC cereal with flax in it, and eat about a dozen eggs a week. You'd think that would be enough, but if a lot of the Omegas are destroyed in the cooking process, it's not doing me any good.

[cs_carver]

think that would be enough

"enough" is a pretty hard concept when there's only one rat in the study that matters.

Plenty of sources say 500mg of C is "enough," or 1000 IU of D3, or ...

Are those eggs from happy, truly free-range hens? Makes a difference, too.

You could try eating the eggs raw for a week or two and see if that made a difference...!

[Nancy LC]

You're probably not getting enough omega-3 from plant sources. It is best to get it from Fish. Here's something I posted a couple weeks ago: Omega-3 must be from fish (http://forum.lowcarber.org/showthread.php?t=366774). There is only a tiny amount in eggs, I wouldn't count on it being enough for any therapeutic purposes. Unless you get most of your calories from eating fish, you could probably stand to get more fish based omega-3.

Plant based omega-3's aren't converted well by humans. They also contain ALA instead of ELA and DHA. ALA may be beneficial for some things but when you hear people talking about Omega-3 fatty acid benefits, they're generally talking about fish oil, and only fish oil.

Ask your doctor how much he wants you to take. The recommendation for some things is like 5 grams or so. Way more than you could get in food.

[mike_d]

Walnuts are high like flax oil, but are also not a direct source of Omega 3 like fish is. I eat fish but can't take the oil or pills due to "fish burp" syndrome.

[Nancy LC]

Walnuts are high like flax oil, but are also not a direct source of Omega 3 like fish is. I eat fish but can't take the oil or pills due to "fish burp" syndrome.
Walnuts are great but they still don't give you what fish oil does.

I think Bat Spit has found some product that doesn't give her fish burps.

The fish taste never bothered me. And I'm so used to it now I don't even notice it.

[ElleH]

The "fish burp" thing, or with the Carlson's Lemon Fish Oil, "lemon burp" thing goes away after about a week. At least it did for me.

[LessLiz]

Don't believe most of what you read about Omega-3 sources. According to the USDA database there are no Omega-3s in beef. But check out this (http://www.nal.usda.gov/fnic/foodcomp/conf/NDBC31/3-3_Whelan.pdf) on the USDA website. You'll find that the reason they report no Omega-3s in beef is that they had *no* information on whether it was in there or not, then reported 0. Yet the presentation gives a journal article citing Omega-3 concentration in beef.

[oakdryad]

Cold water oily fish (such as anchovies packed in oil or wild caught salmon or tuna) or grass fed beef would give you the best animal sources of DHA. Cod liver oil is another choice. So is krill oil.

I tried the cod liver oil, but found I prefer krill...so that's what I take. I also eat grass fed/finished beef and get butter from pastured cows and eat salmon a couple of times a week to help with Omega 3s.

[Helen H]

Walnuts are high like flax oil, but are also not a direct source of Omega 3 like fish is. I eat fish but can't take the oil or pills due to "fish burp" syndrome.

Try taking your fish oil when you are eating fish. I buy it in liquid form, and pour it over tinned tuna, then sprinkle on some cayenne pepper.

[NorthPeace]

I think anything up to the temperature of boiling water is ok. Over 300 degrees F you will likely see problems. So boiled eggs > fried eggs. I would trust poached salmon. I am not so sure what happens with canned fish because I don't know what temperature they are canned at.

[gwynne2]

I got some fish oil caps at CVS that are actually labelled "no fish burps" and they don't lie. (I did definitely get the burps on the other sort, and it was way too gross.)

[Uliana]

Thanks, all for all the responses. Yeah, I tried fish oil pills. Couldn't stand the fish burps, although they (fish burps) don't seem to be as bad when I eat sprats/sardines :rolleyes: Most of the fish I eat are non-oily ocean fish DH and I catch in Mission Bay. Nancy LC- I finally found out the name of the place. It isn't D'Anza Cove, but Mariner's Cove (by the tern santuary). You had asked me nearly a year ago, and I had given the wrong answer. I'm very non-observant. :doah: :bash:
DH and I can't afford grass-fed beef or free-range eggs as much as we would prefer to eat them, although I do sometimes eat raw eggs as a dessert (whipped togther with stevia/liq splenda & butter :yum: ). gwynne2 , thank you for the info on where to get burpless fish oil pills. I hate shopping around trying to find something. I'm more of a "go in, grab what you need and leave" kind of person.
Like many people, I've heard of krill way back in grade school. I never knew they made oil from it, oakdryad. Always thought it was whale food. :lol: Other than omega-3's are there any other benefits? My DH already looks askance at me for using four different herbal suppliments plus niacin, vitamin C and extra calcium, and he tried the regular fish pills too and had me throw them away after a few days.
I'm still wondering about flax though, I hope the flax bread and "Fauxrina" cereal with flax I make has some benefit (other than being bread or hot cereal I can eat on LC). I'd eat more of both if they did give me omega-3s.

[Nancy LC]

Ah, I know where D'Anza bay is!

Like I said, plant omega-3's might be beneficial but not in the same way fish omega-3's are.

What sort of benefit are you looking for?

Fish omega-3's have been linked to lowering triglycerides, improving depression, reducing inflammation and helping weight loss (supposedly, can't say it has helped me) and helping Alzheimer's and heart patients.

Plant omega-3's (ALA) are linked to better blood sugar (I think) and probably other things I'm not aware of.

Sounds like you have a good source for burpless fish oil capsules. Dealing with your husband's skepticism... I can't help you with other than suggesting a strong rap on the head with your knuckles. :lol: These guys need to be put in their place!

[Uliana]

Not quite sure why my therapist suggested I take the Omega-3's, though I did tell her the herbs are for memory, anxiety, and depression. So, I think what you're telling me about Omega-3's is why she wants me to try it out.
D'Anza Cove is what I thought it was. It's actually near the tern santuary, off the bearch on the right hand side, where you sometimes see boats pull in. I keep seeing people fishing off the rocks on the left hand side. Never had much luck there other than those rubbery-fleshed barred sand bass. All the good fish are where you have to wade out a bit at low tide, though those pesky bass are there too. Water's cold but the fishing is great in the early morning/late afternoon when the tide is very low and starting to coming in.
As for rapping DH on the knuckles, he's the one that wanted to go on Atkins (with his doc's blessings) in the first place. I was the one who freaked until I actually read about what it actually was. He just doesn't think I should jump on the suppliment bandwaggon unless I'm sure of the benefits. ;)

[Bat Spit]

I eat fish but can't take the oil or pills due to "fish burp" syndrome.

I never found a pill or oil that I could stand that didn't give me fish burps until someone else on this forum turned me on to Coromega (http://www.coromega.com/index3.html). I've never had any trouble with that, and its quite palatable.

[Uliana]

I never found a pill or oil that I could stand that didn't give me fish burps until someone else on this forum turned me on to Coromega (http://www.coromega.com/index3.html). I've never had any trouble with that, and its quite palatable.

Sweeeeet! I have a Henry's near my church we go to that sells it (I looked it up via your link). Thanks, Bat Spit. :) Now I have two versions to try, with the lower-priced one probably winning out, though. :o

[Nancy LC]

Here's a bunch of reports from Psychology Today about Omega-3 and depression if you need to convince your hubby.

http://psychologytoday.com/search/search.php?q=depression+%26+omega-3

[Uliana]

Thanks, Nancy LC. I'll go to the library to check it out. :)

[Nancy LC]

Uh... just follow the links? Then you don't have to go anywhere.

[Gostrydr]

Plant based omegas are hardly ideal and you should never cook with them..never..especially the oils. They are damaged at very low temps and are very unstable. Thats why they are in dark bottles and usually refrigerated.

In fact all oils should be in dark bottles so light exposure will not damage it. In fact all oils on a shelf in transparent bottles should never be consumed..period.

This does not hold true with coconut oil though...

Flax seed has a nice amount of lignans and is a good fiber source..but it' Omega 3's is ALA..which has some nice properties, but not at the level of EPA/DHA which is found in fish and krill oils..which should be your main source of Omega 3's fish burp or not.

Plus Flax has a nice amount of pro-inflammatory omega 6, so if you want some additional inflammation, keep taking in flax.

So along with a good multi, fish/krill oil should be second on everyones list of things to take daily.

[Uliana]

Uh... just follow the links? Then you don't have to go anywhere.
:doah: I'm such a twit

[Uliana]

Plant based omegas are hardly ideal and you should never cook with them..never..especially the oils. They are damaged at very low temps and are very unstable. Thats why they are in dark bottles and usually refrigerated.

I don't use flax oil, but I do grind up quite a bit of flax to make bread, cereal and crackers, but according to what you say here:

Plus Flax has a nice amount of pro-inflammatory omega 6, so if you want some additional inflammation, keep taking in flax.

I shouln't be eating flax in those amounts?

[Gostrydr]

I would try and just have a couple of tablespoons a day Uliana..don't go overboard with it.
I did in the early 90's and recommended it to everyone who shopped in my store. They put ground flax in their yogurt, shakes in their cottage cheese..in addition to 4 tbls on flax seed oil daily!

Almost all of these people developed achy joints and some had developed eczema and dry skin...the exact opposite effect of what should happen.

I then switched them all over to high dose fish oil and the problems went away in a matter of weeks.

The same thing happened when everyone started to push soy...lots of problems and people tend to over do it..soymilk,cereal, bars,TVP, Edamame(?)...just overkill

So take in some flax seed, just don't depend on it for your omega 3's though

[dane]

Flax can screw with thyroid, too, so not worth taking it unless you simply love the flavor, IMO.

[Uliana]

Oh, I've been eating flaxseed for a few years now, just not the oil. I put them in my salads, I make hot cereal from ground flax, and its a major component of my Flax bread (1 1/2 cups per loaf). I don't seem to be suffering from any side-effects though. I've had joint pain since I was a kid, and unless it exacerbates pain from old surgical sites, I'm ok. I didn't think a plant would have more omega-3s than fish, I was just if there were any bad effects from baking the flax into bread or cooking it. I do know that flax oil is actually bad for you, something about the processing it out causing the opposite effect of what the seeds do. I forget. :confused:

[Nancy LC]

It's heating flax oil that makes it bad.

It isn't that flax omega 3 is bad, at least from what I've read, it just isn't the same thing as fish oil. It has ALA and fish oil has EPA and DHA.

Hey, your joint pain might be from a gluten sensitivity. That was my problem I'm pretty sure. It all went away when I stopped the gluten.

[Gostrydr]

Good point Nancy,
James Braly who co wrote the book Dangerous Grains states that flax seed can exacerbate joint pain just like other grains and should be avoided if that is the case.

Flax needs to be converted to Omega 3 EPA/DHA which is the preferred Omega 3..there is an enzyme process which enables us to do this, but very few of us can do that and if you are a senior citizen, there is a great chance you cannot convert it at all.

With fish oils there is no need for conversion, so why take flax??

[Uliana]

I don't know about gluten sensitivity causing my pain. My joints have been screwed up since birth, and the pain is mostly in my right ankle where I had a bunch of surgeries from the time I was little till my teens. :( I don't really take flax, as much as eat it 'cause I like the taste, though its my DH that eats most of the flax bread. :)
I haven't had a chance to check out stuff because last week as Holy Week and I was very busy preparing for Easter. This week I should have more time.

[waltc]

I refrigerate my fish oil capsules. That seems to eliminate a lot of the fish burps.

[mathmaniac]

I refrigerate my fish oil capsules. That seems to eliminate a lot of the fish burps.
I put my bottle of fish oil capsules right inside the refrigerator door. During the day, when I open the refrigerator door to get some milk or just I'm just checking to get an idea about what leftovers there are, I take a fish oil capsule right then and there. I just hope I don't overdo it! But that way I never forget about them, I probably get enough and I don't ever have 'fishy burps'.

[deb34]

somone here mentioned high dose fish oil that they recommended to people. What is the difference compared to regular fish oil and are there some brands a person could look for?

With the high dose, do you get more EPA/DHA per capsule or whatever the medium?

[Nancy LC]

Various fish oils have different levels of EPA/DHA. The ones I get at Trader Joe's seem to have a lot more than other ones do.