Omega 3 oils have been called “the miracle food of the 21st century”. Many health professionals and health organizations, including the American Heart Association, agree that there are many nutritional health benefits that can be gained by taking Omega 3 fats. Numerous research studies have shown that omega 3 oils can help prevent heart disease, maintain optimum blood pressure and cholesterol levels, and provide relief for joint pain, migraines, depression, autoimmune diseases and other conditions.
Omega 3 fats are polyunsaturated fats that contain essential nutrients for our bodies. Omega 3 fatty acids cannot be manufactured by our bodies and therefore must be obtained through our diet in either our food or by taking supplements. There are many different kinds of omega 3 fats, but the most important ones are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Flax seed and walnuts are excellent sources for ALA. Fish
oils are an excellent source for EPA and DHA.
Nutritionists have recognized the importance of balancing omega 3 fatty acids with omega 6 fatty acids in our diet. Omega 3 fatty acids are found primarily in oily cold-water fish such as salmon, tuna and mackerel. Omega 6 fatty acids are found primarily in rich foods such as margarine, cereals, whole-grain bread, baked goods and fried foods. Most people in the Western part of the world consume far more omega 6 fatty acids and the ratio of Omega 6 to Omega 3 fatty acids is way out of balance. According to Cancer Epidemiology Biomarkers & Prevention, there is mounting evidence proving that people with a high omega 6 to omega 3 ratio have a 95% higher risk of developing colon cancer. This study took place in Shanghai China with 73,240 participants.
To improve our health we need to increase our omega 3 fatty acids and decrease our omega 6 fatty acids. We can increase our omega 3 fatty acids by eating more wild-caught salmon, albacore tuna, walnuts, flax seed and avocados. One of the drawbacks for eating fish is that they contain increasingly high levels of pollutants such as PCB’s, lead and mercury. This condition exists because of industrial pollution which has accumulated in the streams, rivers and oceans around the world. Because most of the fish today is contaminated, it is probably better to increase your intake of fish oils by taking supplements. We can decrease our omega 6 fatty acids by eating less rich foods such as mayonnaise, salad dressings, processed foods and fast foods.
Benefits of Omega 3 fish oils
1. According to the American Heart Association, clinical trials have proven that omega 3 fish oils are effective in reducing the incidence of cardiovascular diseases including heart attacks
and heart arrhythmias. Omega 3 fish oil lowers the levels of bad cholesterol (LDL) and increases the levels of good cholesterol (HDL). Fish oils also help reduce the risk of blood clots in our arteries and improves blood circulation.
2. Recent studies have shown that taking Omega 3 supplements have resulted in improvement in brain functions including memory and thinking ability. Promising results are also being seen in lowering the risk of age related brain dysfunction like Alzheimer’s and dementia. In addition, studies suggest a strong link between Omega 3 intake and lower levels of some mood disorders, particularly depression and bipolar disorders.
3. Omega 3 fish oils have anti-inflammatory properties which are effective in reducing inflammation in our blood and tissues. Regular consumption of fish oil supplements is helpful to those suffering from chronic inflammatory diseases such as arthritis and rheumatism.
4. Fish oils have been found to be beneficial for pregnant women because the DHA in the
fish oils helps in the development of the eyes and brain of the baby. It helps in avoiding premature births, low birth weights and miscarriages.
5. Type 2 diabetes is characterized by high levels of triglycerides in the blood and lower levels of good cholesterol. Because Omega 3 fish oil lowers the levels of bad cholesterol (LDL) and increases the levels of good cholesterol (HDL) it reduces the risks associated with diabetes. The risks of death by heart attack for diabetes sufferers are around 6 times higher than they are for the general population.
6. Macular degeneration is an age related condition that can lead to total blindness in older age. To date there is no treatment for this condition. Recent studies have shown that omega
3 fish oils reduced the risk of macular degeneration in the aged.
7. Omega 3 fish oils help in improving the condition of poor and dry skin by making it shinny and glowing. Our skin tends to lose natural oils all of the time and fish oil supplements help replace these natural oils and improves the appearance of the skin. Many skin conditions can be helped by taking Omega 3 supplements including eczema, psoriasis, acne, dry skin and flaking skin.
8. Fish oil helps maintain good hair luster. Omega 3 has hair growing properties that provide nourishment to the hair follicles. It therefore aids in faster development of hair and helps prevent hair loss.
Given all of these impressive health benefits I find it hard to believe why one would not take omega 3 fish oils. So the first question is what is the best brand? After doing extensive research on different brands, I found that Nordic Naturals was the highest quality omega 3 fish oil on the market. This brand was recommended by several doctors and two different consumer reports agencies performed a series of tests on different fish oil brands and found that Nordic Naturals had the highest scores. The second question is how much omega 3 fish oil do I need to take? For safety purposes, the FDA recommends no more than 3 grams of combined EPA and DHA per day. I use Nordic Naturals Ultimate Omega product which contains significantly more EPA and DHA per capsule. For this particular product you only need to take 2 capsules per day.
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