Got Supplements #5: Salmon Oil
Before i begin, please remember i’m not an expert nor have i learned any of what i’m about to write, i’ve just done extensive reading over the years on these kinds of subject and the scientific proof/research that has been carried out, so if i get something wrong, feel free to correct me :)
We are all pre disposed to believe that fat is bad.
The term fat has been associated with such negative images that each time we associate it with anything it automatically becomes something that can’t be good for you. In reality this shouldnt be the case. In fact there are certain fats that are necessary for your diet, health and that can actually assist in your weight loss goals. Gone are the days where eating fat means high cholesterol and heart disease. You just need to know which ones are good for you.
I get frustrated each time I post something and people comment with assumptions that just have no basis. Examples: “i don’t eat avocados because they are fattening” “I stay away from almonds because they have such a high fat content” “isn’t oil bad for you?”, etc. In truth these people would probably rather eat a bowl or rice instead of an avocado. Huge mistake. Or Low Fat Ice cream, great, but wait, whats the sugar count there? (that’s right, you’re guilty).
So what are examples of good fats? :
Fat and Sports: Everyone seems to think that only carbohydrates can help enhance and support your sport. However as we’ve discussed in the past, Protein also plays a major role. The same goes for Fat. A sports medicine article i read, says it perfectly:
“”Fat provides the highest concentration of energy of all the nutrients. One gram of fat equals nine calories. This calorie density, along with our seemingly unlimited storage capacity for fat, makes fat our largest reserve of energy. One pound of stored fat provides approximately 3,600 calories of energy. While these calories are less accessible to athletes performing quick, intense efforts like sprinting or weight lifting, fat is essential for longer, slower lower intensity and endurance exercise such as easy cycling and walking.
Fat provides the main fuel source for long duration, low to moderate intensity exercise (endurance sports such as marathons, and ultra marathons). Even during high intensity exercise, where carbohydrate is the main fuel source, fat is needed to help access the stored carbohydrate (glycogen).
Using fat for fuel for exercise, however, is dependent upon these important factors:
- Fat is slow to digest and be converted into a usable form of energy (it can take up to 6 hours).
- Converting stored body fat into energy takes time. The body needs to breakdown fat and transport it to the working muscles before it can be used as energy.
- Converting stored body fat into energy takes a great deal of oxygen, so exercise intensity must decrease for this process to occur.
For these reasons, athletes need to carefully time when they eat fat, how much they eat and the type of fat they eat. In general, it’s not a great idea to eat fat immediately before or during intense exercise. ”
To keep it simple: eat healthy monounsaturated and polyunsaturated fats, reduce your saturated fats (but still take some as they make up 1/2 of cell membrane structure, calcium absorption and immune function and aid in body’s synthesis of the essential fatty acids and provide a rich source of fat soluble vitamins source: Mark’s Daily Apple) and eliminate your trans fats. Here is a table to help you out.
|Monounsaturated fat||Polyunsaturated fat|
|Olive oil||Soybean oil (has Omega 6)|
|Canola oil||Corn oil (has Omega 6)|
|Sunflower oil (has Omega 6s)||Safflower oil|
|Peanut oil (has Omega 6)||Walnuts (has Omega 6)|
|Sesame oil (has Omega 6)||Sunflower, sesame, and pumpkin seeds (has Omega 6)|
|Olives||Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)|
|Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) (has Omega 6 and 3)||Soymilk|
|Nut butter (has Omega 6)||Tofu|
|Saturated fat||Trans fat|
|High-fat cuts of meat (beef, lamb, pork)||Most commercially baked pastries, cookies, doughnuts, muffins, cakes, pizza dough|
|Chicken with the skin||Most Packaged snack foods (crackers, microwave popcorn, chips)|
|Whole-fat dairy products (milk and cream)||Stick margarine|
|Cheese||Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)|
|Ice cream||Most Candy bars|
|Palm and coconut oil|
The goal is to eat a right amount of good fats to help moderate both your mental and physical health. But even with the good fats there are some differences. As you see above i’ve stressed where Omega 6s can be found; this is because Omega 6 is known to be pro-inflammatory where as Omega 3 are less so, thus the need for a close as possible 1:1 ratio between the both of them. But you will notice that in our diets we actually do eat a lot more of Omega 6s, which is fine, but unfortunately we don’t eat enough Omega 3s. In comes fish and fish oil. Not only does it balance out the Omega 6 but it also contains lots of the EPA and DHA fatty acids, which are essential to brain and retinal development.
So what Fish Oils should you take? People usually go for the good old omega 3s which is fine and great but I’m a believer in Salmon Oil as it is much more nutrient dense (see below)
source: Mark’s daily apple
I get my salmon oil from NOW Foods, sold exclusively in the Philippines through Watson Pharmacies.