Wild Guide To Fish Oil
The Wild Guide To Fish Oil
To say that omega-3 fatty acids are an essential component of human health would be an understatement.
To say that most people don't eat enough omega-3s would be another understatement.
Finally, to say that omega-3s are severely lacking in the typical Western diet is the last understatement of the day.
I hope I have your attention now since what I'm about to share with you is information that has long-term, life-changing implication.
That's how important omega-3s are.
Read on to get a primer on omega-3s. As always, if you have any questions or comments, please shoot us an email anytime to: info@WildFoods.co.
Don't miss the recipes below!
Omega-3s are essential fatty acids.
Whenever you see the word "essential" in front of a nutrient take note because this is something your body doesn't produce yet needs to live—meaning you have to ingest it through your food. (Essential fatty acids and essential amino acids being the primary essential macronutrients in the human diet.)
The three essential fatty acids for humans are:
- ALA (alaphalinolenic acid - found in plant oils)
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
- DPA (docosapentaenoic acid)
Now let's look at each one in more details...
I call this the "fake" omega-3 because less than 1% of ALA can be converted into the more beneficial—and less often consumed—EPA and DHA.
Consuming ALA can actually contribute to the omega-3 problem since so many people get duped by marketing into thinking they are "taking their omega-3s" when consuming products high in ALA (like flax, walnuts, and other plant oils). While they are actually "consuming omega-3s," they aren't getting the fatty acids EPA and DHA, which are the fatty acids they are trying to get and the the very reason why one would supplement with omega-3s in the first place.
Finally, keep in mind that any fatty acid that comes from a plant is in a form that is already over-consumed in the typical Western diet while EPA and DHA are severely under-consumed. And since the goal is leveling out the balance, your general rule should be this:
- Avoid foods high in ALA, omega-6 and omega-9 fatty acids (not because you should never eat them, but because you are likely eating too many of them already).
- Eat as many EPA/DHA rich foods as you can.
EPA and DHA
EPA and DHA are behind the majority of research around beneficial fatty acids. These are found abundantly in seafood as well as in certain pastured animals—beef, venison, lamb, kangroo.
These are the fatty acids most of us don't eat enough.
For optimum health, a human should consume an equal ratio of each omega-3 fatty acid in the ratio that nature intended—as close to a 1:1 ratio as possible.
The problem is, the typical Western diet includes an overabundance of omega-6 and omega-9 fatty acids coupled with a lack of omega-3 fatty acids—especially in EPA, DHA and DPA form.
Your goal with any omega-3 fish oil supplement is readjusting the balance to this 1:1 ratio as best as you can.
For example, if you consume 100 grams of omega-6 fatty acids over the course of a few days and only 20 grams of omega-3s in EPA/DHA form, your ratio would be in the 5:1 range. (Most people have something like a 10:1 or 20:1 range of omega-6 to omega-3... yikes!)
Aim to ingest 1 gram of EPA/DHA for every 1 gram of omega-6. Hint: Eliminate processed, refined foods that come in packages and you'll eliminate most omega-6 heavy foods (and sugar and other junk that doesn't belong in your body).
The "new" omega-3 kid on the block receiving attention due to new research. Menhaden fish is the highest known concentration of DPA with around 0.66g per tbsp (13.6g) serving, while salmon clocks in at 2nd with 0.407g per 1 tbsp serving. DPA is also found in certain beef variety meats and by-products (brain being one).
DPA is found in many tissues in your body, from the heart to kidneys to skeletal muscle.
There are many studies that point to the benefits of omega-3s in improving general health as well as combating a myriad of disease. Common to each disease is inflammation.
Inflammation is the process in which white blood cells, immune cells and other molecular processes fight infection from, like bacteria and viruses, or in the repair of damaged tissues—the healing process.
Inflammation helps keep us all alive, making it fundamental to life and survival.
But inflammation that is chronic leads to a host of diseases including cancer, arthritis, atherosclerosis, periodontitis, heart disease, and nearly every known autoimmune disorder.
Because inflammation is involved in so many parts of the body and has so many effects, it's hard to pinpoint the exact cause and effect—we don't yet have that kind of technology.
That's why it is so important to live a balanced and overall healthy life with lots of sleep, Real Foods, exercise, fun, movement, and eating enough omega-3s, to name a few. Doing the things that make you feel healthy and happy is your best defense against chronic inflammation and the many diseases that such a state leads to.
Because omega-3s have been shown to improve many processes in the body, it has become known as potent "inflammation fighter."
Other omega-3 benefits backed by research include fetal development, cardiovascular health and preventing Alzheimer's disease. (1)
Where To Find Omega-3s
Tier 1 EPA/DHA omega-3 sources:
- Menhaden - Wild Fish Oil 100% Menhaden Oil
- Cod liver oil
- Fish roe
Tier 2 EPA/DHA omega-3 sources:
- Omega-3 eggs
- Pastured butter
- Pastured red meats - beef, lamb
- Wild game
Sourcing quality Omega-3 rich proteins is becoming more difficult and expensive as our food system moves to more eating out, more meat from factory farms, overfishing, and constant marketing and manipulation by the food companies and the media.
Then there's the issue that some people just don't like seafood while everyone else isn't eating it enough.
No wonder there's such a lack of omega-3s in our diet.
Thankfully there are omega-3 supplements. While they shouldn't be considered a replacement for eating omega-3 rich foods as often as you can, a quality omega-3 fish oil supplement can do wonders for supporting your health and lifestyle.
These are likely the reasons that fish oil has become one of the most commonly used supplements in the world. Not to mention the fact that the fish oil research is quite compelling.
Yet for some, the thought of swallowing large pills or of drinking a "fishy" oil on the regular isn't ideal.
Fortunately for them—for everyone, actually—we've come up with what we feel is the perfect omega-3 solution.
Our Wild Fish Oil is U.S. processed and caught and the only fish oil there is that's certified by Friends of the Sea. We also think—and have been told—it's quite tasty (as far as fish oils go).
Our 100% menhaden is not only sustainable, it also contains a rarer omega-3 that may be even more potent than the EPA and DHA found in typical fish oils. This newly discovered omega-3 is called DPA and is still be studied with enthusiasm.
Last but not least, we've We've teamed up with the wonderful Castaway Kitchen to bring you two unique, fun and delicious recipes using Wild Fish Oil. Check them out below!
Wild Superfat Spreads
Recipe by Castaway Kitchen
Wild Fish Oil Recipes
Savory Superfat Spread: A green sauce perfect for salads, eggs, zoodles or steak. This creamy avocado and herb blend packs a serving of Wild Fish Oil per ounce!
- 1 ripe hass avocado
- 1 cup chopped cilantro
- 1 cup chopped mint
- 4 garlic cloves
- Juice of one lemon
- 2 tbsp. apple cider vinegar
- ¼ cup cold press olive oil
- 8 tsp Wild Fish Oil
- 1 tsp Wild Truffle Salt (more to taste)
- 2tsp black pepper
- 1 tsp maple syrup
- Combine all of the ingredients in the bowl of your blender or food processor.
- Blend until smooth. Taste. Adjust salt.
- Use a spatula to scrape into a jar. Store in the fridge.
- Put on all things!
Sweet Superfat Spread
A creamy nut butter blend with cinnamon and vanilla extract which complement the vanilla and lemon flavors of the Wild Fish Oil.
Lightly sweetened and perfect for spreading on apple slices or gluten-free pancakes. A veritable power house of brain fueling, body healing fats in every spoonful!
- 1 ½ cup raw cashews
- 1 cup sprouted sunflower seeds
- 3 tbsp Wild Fish Oil
- 2 tbsp Wild MCT Oil with Lauric Acid
- 2 tsp vanilla extract
- 2 tsp ground cinnamon
- 1-2 tsp sweetener of choice (optional)
- Pinch of Wild Himalayan Pink Salt
- Add the cashews and sunflower seeds to the bowl of your food processor (or high powered blender). Blend until the mix resembles wet sand (depending on your appliance, this could take up to 10 minutes).
- Add in the Wild Fish Oil and Wild MCT Oil with Lauric Acid, keep blending until smooth (depending on your appliance, this could take up to 10 more minutes).
- Add in the vanilla extract, cinnamon, sweetener and a pinch of salt.
- Blend another 2 minutes until well combined.
- Use a spatula to scrape the mix out into an airtight container.
- Store at room temperature in a cool, dry place.