Foods rich in omega-3 fatty acids are known for their proven health benefits. Fatty fish and fish oil are two important sources of omega 3 fatty acids. Yet far from everyone gets enough omega 3 fatty acids, even though it is incredibly important for health. In this blog you will read why.
What we hear a lot in practice is that foods like wild salmon are very pricey and therefore are not put on the menu often enough to experience the health benefits of DHA and EPA. A supplement may then be the solution, but which is better for your health as well as your wallet? And is an omega 3 supplement a substitute for a healthy diet, or just a nice addition? You can read all about it in this article.
First, let's look at what omega 3 actually is
Omega-3 is a polyunsaturated fatty acid, which our body cannot produce itself. Therefore, we must get it through our diet. The three main types of omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). EPA and DHA are mainly found in fish, while ALA is found in plant sources such as flaxseed, chia seeds and walnuts.
Omega-3 fatty acids help maintain healthy heart and brain function*.
DHA is particularly associated with the health of cell membranes in the brain and plays a critical role in the development and maintenance of a healthy brain** throughout all stages of life.
Fatty fish, such as salmon, tuna, mackerel and herring, are proportionally high in omega 3 fatty acids. These types of fish contain high concentrations of EPA and DHA. Omega-3 fish oil is obtained by processing trimmings from fish into a supplement in the form of oil. It contains concentrated amounts of EPA and DHA. Fish oil is a convenient option for people who do not eat oily fish regularly or who need additional omega-3 fatty acids. It can be used in this way to supplement other foods.
The benefits of eating oily fish
Eating oily fish offers benefits beyond just omega-3. Fatty fish also contains other vitamins, such as vitamin D and B vitamins, proteins and minerals. Except that the average Dutch person does not eat that much fish and, in addition, fresh fish today contains a small amount of heavy metals and microplastics. In addition, farmed fish are fed unnatural food and antibiotics, causing the amount of omega 3 to decline. A healthier alternative in that area, for example, is wild salmon, which is almost only available frozen.
As for how much oily fish you should consume per day, many dietary guidelines recommend eating two servings of fish per week, with one serving being about 100-150 grams. However, this is not a hard rule and the requirement varies based on individual dietary needs and dietary preferences.
It is important to note that the nutritional values of oily fish can vary and the levels of EPA and DHA are only a rough estimate. The exact amount may also depend on other factors such as water temperature, season and age of the fish.
So we can conclude that oily fish has a number of advantages and disadvantages over an omega 3 supplement. Fatty fish contains other nutrients such as protein, vitamin D, B vitamins and minerals in addition to the important fatty acids. But oily fish can also contain toxins such as heavy metals, microplastics and antibiotics, something you won't find in a good supplement!
The cost of oily fish or fish oil supplement
Let's put the costs side by side. The price of fresh fish varies so this is a rough estimate and many factors determine the final price.
Fresh Norwegian salmon costs around 35-40 euros per kilo so let's keep it at 3.75 euros per 100 grams. This gives you about 1.5-2 grams of fish oil. The amount of EPA and DHA in salmon varies, of course, because it is a natural product. It depends for example on where the fish lived and what the fish itself ate.
On average, wild salmon contains around 1 to 1.5 grams of omega 3 per 100 grams. Farmed salmon contains about 0.5 to 1 gram of omega 3 per 100 grams.
The omega 3 fish oil from Charlotte Labee supplements contains 4.5 grams of fish oil, of which over 1 gram is omega 3, per 5 ml measuring spoon; and is thus almost 20 times higher dosed proportionally.
So a measuring spoonful is equivalent to almost 2 pounds of oily fish in terms of omega 3 content.
The algae oil is dosed even a little higher.
With our fish oil, it comes to 0.60 euros per 5 ml dose. One bottle contains 50 doses.
With algae oil, it comes to 1.- euro per dosage of 2.5 ml. One bottle contains 60 doses.
Omega 3 fish or algae oil supplements can be a good option for people who have difficulty eating fish because of the above or because they eat little to no fish for other reasons.
Which is more beneficial: oily fish or a fish oil supplement?
Determining which is more beneficial, oily fish or a fish oil supplement, depends on several factors, including availability, price, nutritional value and individual needs. Here are some considerations:
Arguably, fresh oily fish is more expensive than a fish oil supplement, especially if you choose good quality fish. The cost of oily fish depends on several factors, including the type of fish, its quality, the country you are in and where you buy it (e.g., a supermarket or fish store). In general, oily fish is more expensive than lean fish because of higher demand and limited supply. White fish does not contain nearly as much omega 3 as fatty fish.
Because the omega 3 supplements are concentrated, you need much less of them than fatty fish to get the desired fatty acids. This makes fish oil and algae oil more economical to purchase.
* Beneficial effect is obtained with a daily intake of 250 mg EPA and DHA
** Beneficial effect is obtained with a daily intake of 250 mg of DHA
