I write a lot about the importance of controlling inflammation for optimal health. One of my 4 key stratgies for having an anti-inflammatory diet is getting enough long chain omega-3 fats, like EPA and DHA found in fish oil, and fish oil supplements (krill oil supplements as well).
While reading a blog by Margaret Furtado on Yahoo health I came across her list of key actions for an anti-inflammatory weight loss diet. Some where good and some were not. But the one that struck me as one that you should hear was as follows:
Make sure you’re ingesting a good source of omega-3 fatty acids, such as fatty fish, fish-oil supplements, and walnuts. (And by the way, stick with plain omega 3s and avoid the omega “3-6-9″ supplements. It turns out that the omega-6s might actually be inflammatory, while omega-9 can be readily gotten from the foods you eat.)
Here’s my caveat.
While there is lots of false buzz about it, eating omega-6 fats as part of a Naked Nutrition approved diet won’t increase levels of inflammation (it will acutally help lower it). Check out my article about omega-6 fats and inflammation for more on that topic. That being said Margaret’s point about omega 3-6-9 supplements being a rip off is dead on. Omega-6 fats are readily availble in your diet if you are eating nuts and using oils (like canola or even olive oil) in your cooking. Omega-9 fats are just another word for monounsaturated fats like the ones found in olive oil, avocados, and macadamium nuts. There is NO need to be paying to supplement these in your diet.
One side point that I also wanted to make, as it is a big area of misconception, is that in her list Margaret also says:
Eat lean protein sources (e.g. skinless chicken) while decreasing your consumption of red meat and full-fat dairy products.
Red meat is a vague term that can describe foods ranging from spam to filet mingon. Eating lean beef (top round, flank steak, filet migon, 95% lean ground beef) will not increase your levels of inflammation. The science just doesn’t support this. I can tell you from my own PhD research that in some cases we had people eating upwards of 7oz of lean beef per day with zero changes in markers of inflammation. Processed and cured meats are a different story and should be limited. Don’t pass on flank steak and opt for chicken because you are worried about the negative health consequences of eating lean beef, they just aren’t there.
An Anti-Inflammatory Diet for Weight Loss? [Yahoo Health Blog]
Thanks for clearing this up! I love what you have put here! What is your take on Krill Oil? And do you have a preference on capsule or oil? I have been taking capsules but my trainer friend had suggested taking the oil straight up as most oils in the capsules tend to be rancid. Which normally would be no problem except for the fact that if it tastes and smells nasty there is no way it will stay down once I swallow – lol. I've tried that before. I still get chills thinking about cod liver oil as a kid every day – man did that suck but I was healthy as a horse – lol.
I think Krill oil has its benefits but it is important to make sure that you are getting enough total EPA/DHA. Most krill oil supplements contain lower amounts of EPA/DHA so you still need to eat fatty fish or take a lower dose fish oil supplement.
No, the rancid capsule thing is a myth. I would actually say that the straight oil has a better chance of going rancid. Keep your fish/krill oil in the freezer and it will reduce the fish taste/burps.
-Mike
The best anti inflammatory supplement for me is omega 3 fish oil ultimate cause that’s what i’m taking now. It is effective and really safe. It is best for the heart as well.