Question

What can I do to increase the level of omega-3 fats in my body apart from eating “oily” fish and nuts?

Answer

This is a good question. The following information may be useful to you:

Flax Oil: An excellent source of the parent Omega-3 fatty acid called ALA is flaxseed oil, which is 57% ALA.  Unfortunately, you can't cook with it.  The oil must be cold-press, refrigerated and fresh, otherwise is goes rancid and the Omega-3's breakdown. Flax oil has by far the highest concentration of unrefined Omega-3s of any oil. Bear in mind, however, that some people have a metabolic disorder where they cannot utilize unrefined fatty acids like those found in flax oil. These people must consume high quality refined fatty acids in the form of DHA, such as those found in fish oil.

Canola Oil: Another source of Omega-3 is expeller pressed canola oil, which is 10% ALA (find this in a health food store).  This oil is cheap and may be used in low temperature cooking. Store canola oil in the refrigerator to prevent the breakdown of fragile Omega-3's.

Olive oil is a great cooking oil because it can take higher temperatures and has more flavor, although it contains fewer Omega-3's than either flax or canola oils. On the other hand it is the most monounsaturated oil and appears to be great for your general health.  Be sure to buy extra virgin oil, cold-pressed, or all the Omega-3 fatty acids will have deteriorated by the time you eat it.  Try and make olive oil part of your daily diet.   This oil does not have to be refrigerated.

Fish oil is most often recommended by nutritionists and researchers, because it contains a more refined and potent version of Omega-3's than any other type of oil.  On the downside, some fish may be contaminated with toxic chemicals like PCBs, dioxin, mercury and other chemicals which tend to accumulate in your body as long as you live. So, choose a brand or manufacturer that you can trust.

Avoid vegetable oils (except olive, canola and flax oils):  Most vegetable oils have a very high level of Omega-6 fatty acids compared to Omega-3 fatty acids, and that will interfere with your body's use of Omega-3's.  Moreover, Omega-6 fatty acids have been found to significantly feed tumor growth while Omega-3's inhibit it.    Throw out the sunflower and soybean oils.

Vitamins and Minerals:  Vitamin E supplements are essential if you take fish oil or flax oil because high quantities of Omega-3s can cause Vitamin E deficiencies.
-- Dr. Kam Wong

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