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foods with omega 3 fatty acids

    Omega 3 fatty acids are truly amazing fats that provide many health benefits1. In this article, we will explain how to maximize their absorption rate and the reasons why at MILESTONE® we are staunch supporters that there is no better alternative to receiving these fats in a high-fat food form. Latest scientific research has shown that when omega 3 fatty acids are taken in parallel to high-fat foods, their absorption is maximized2.

    Why does a high-fat diet facilitate the body’s absorption of omega 3 fatty acids?

    In the recent study performed by Kevin C Maki and Mary R Dicklin, the authors identified that consumers who want to improve their omega-3 intakes via dietary supplements, often fail to do so, due to the fact that omega-3 fatty acids in supplements come in ethyl ester formulations, from which EPA and DHA are poorly absorbed when ingested on their own or without a meal that contains dietary fat.

    A meal high in lipids encourages the synthesis of bile acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two examples of important long-chain fatty acids that are emulsified by bile acids produced by the liver. When long-chain fatty acids are emulsified in this manner, lipases, pancreatic enzymes that function at the upper level of the intestine and assist absorption, can more easily digest the long-chain fatty acids3.

    Through in-situ emulsification, technologies have been developed to improve EPA and DHA absorption, facilitating bioavailability even in the absence of a meal high in fat. Nonetheless, this is definitely not the holistic approach that most of us landing on this page are looking for.

    What should you pick to avoid any undesirable stomach side effects?

    Some fish omega-3 supplements with a marine source can have unpleasant side effects such as burping, acid reflux, bad breath, and a fishy aftertaste. Such effects are mostly caused by the fatty acids’ excessive oxidation4. While some degree of oxidation is expected, it might become excessive during the various processes of making and preserving supplements based on fish oil.Another great article on this topic was published in 2013 in the Biomed Research International Journal5.

    Which omega-3 fatty acids products should you be looking for?

    Make sure to select EPA and DHA fatty acids in their natural form to prevent these side effects (triglycerides). Various tests have shown that it is twice as bioavailable and easy to digest than the synthetic form (ethylic esters). Typically, health professionals would advise you to take supplements that also contain antioxidants, particularly tocopherols (i.e., vitamin E), in order to minimize oxidation and maximize preservation.

    On the contrary side, at MILESTONE®, we have developed an innovative and unique functional food-based formula that delivers an all-in-one solution that is effective, highly bioavailable, and cost-effective. Our High Phenolic Olive + Algae Vegan Omega 3 Oil (EPA DHA ALA) offers all the above:

    1. It uniquely combines a medical-grade high monounsaturated fat olive oil that is extremely high in natural antioxidants and carries the first health claim for the protection of blood lipids in the world.
    2. It contains a natural (no synthetics) sustainable form of EPA and DHA originating from algae that are cultivated in a chemical-free environment and have no toxic carriers. If you want to know more about algae vs fish oil, you may read here.
    3. It contains a set of unique bioactive compounds and is also high in Vitamin E (tocopherol A) which offers a great shield against oxidation effects.
    4. It has an ideal omega 6 to omega 3 ratio (1.5:1)
    5. It is sustainable, natural, effective, and holistic.

    Discover our Top 5 articles on Foods with Omega 3 Fatty Acids

    1. In Search of Foods for Omega 3 Fatty Acids
    2. Best Foods for Omega 3 6 9
    3. Questions & Answers on Foods for Omega 3
    4. 5 Foods With The Most Omega-3 Fatty Acids
    5. Functional Foods for Omega 3 is the Answer to a Healthy Brain and Heart

    Summary

    Omega 3 fatty acids are necessary nutrients that can be better absorbed when received from foods than supplements. We are proud to serve you the most innovative foods with omega 3 fatty acids. Explore our corresponding functional food category. Our formula from algae and olive contains it all, DHA, EPA, and ALA. It is effective, clean, sustainable, and environmentally friendly. Functional foods with omega 3 fatty acids may safeguard heart health, boost cognitive performance, and reduce the risk of developing various chronic diseases.

    A Word From MILESTONE®

    MILESTONE® Food for your Genes uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

    1. Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec;21(6):495-505. doi: 10.1080/07315724.2002.10719248. PMID: 12480795. []
    2. Maki KC, Dicklin MR. Strategies to improve bioavailability of omega-3 fatty acids from ethyl ester concentrates. Curr Opin Clin Nutr Metab Care. 2019 Mar;22(2):116-123. doi: 10.1097/MCO.0000000000000537. PMID: 30550388. []
    3. Maki KC. Long-Chain Omega-3 Fatty Acid Bioavailability: Implications for Understanding the Effects of Supplementation on Heart Disease Risk. J Nutr. 2018 Nov 1;148(11):1701-1703. doi: 10.1093/jn/nxy205. PMID: 30383282. []
    4. Bannenberg, Gerard & Rice, Harry & Schutt, Ellen & MacKay, Douglas. (2016). Oxidation in EPA- and DHA-rich oils: an overview. Lipid Technology. 28. n/a-n/a. 10.1002/lite.201600013. []
    5. Albert BB, Cameron-Smith D, Hofman PL, Cutfield WS. Oxidation of marine omega-3 supplements and human health. Biomed Res Int. 2013;2013:464921. doi: 10.1155/2013/464921. Epub 2013 Apr 30. PMID: 23738326; PMCID: PMC3657456. []