Sources of Omega 3

The most popular and widely researched animal source of omega 3 fatty acids is cold water fish. Fatty fish such as salmon, mackerel, herring, sardines and tuna are rich in omega-3 fatty acids.

Many health claims which are prevalent in the modern world have relation to omega 3 fatty acid deficiency. Fish oil act as a blood thinner and it helps to enhance blood flow and circulation. Omega 3 benefits brain health, joint health, hair health as well as skin health. These essential fatty acids also contribute greatly to heart and cardiovascular health. Omega 3 fatty acids make up significant proportions of brain and heart tissue. Omega 3 fatty acids have powerful anti-inflammatory effects that help to alleviate inflammation-related diseases, like arthritis. They may also assist in weight loss which is a severe problem among most of the adult population.

Number of studies shown that omega 3 fatty acids have a capability of enhancing HDL cholesterol while lowering LDL cholesterol and triglycerides. Omega 3 fatty acids like DHA and EPA also make the blood less sticky and thus less likely to clump together and this lowers heart attack and stroke risk.

Omega 3 fatty acids play an important role in proper growth and development, too. So that pregnant women should consume sufficient amounts of these essential fatty acids. So the consumption of fresh fish which contain omega-3 polyunsaturated fatty acids provide above mentioned health benefits.

DHA, specifically, is critical for the normal development of vision and the nervous system in infants. laboratory studies have suggested that DHA can kill cancer cells, while animal studies suggest that it can help to inhibit cancer.

Fish oil is easily damaged by oxygen, after which it could be harmful to health. Fish oil could raise levels of low-density lipoprotein (LDL) cholesterol.

Most of the fatty fish are heavily contaminated with various harmful toxins, including PCBs, dioxins and mercury due to environmental pollution. Fatty predatory fish which are higher up the food chain usually accumulate more toxins in their bodies. Since these pollutants are dissolved into the oil these toxins are contained in the fish oil. The concentration of dioxins and PCBs also varies between oily fish where the herring has the highest levels, with salmon second, while trout has lower levels. Methyl mercury is particularly high in the large predatory fish such as shark or swordfish, as it tends to accumulate up the food chain. These chemicals can raise cancer risk and harm the development of the fetus.

Some studies s show that omega 3 fatty acids increase blood sugar levels and LDL cholesterol levels which are contradictory to studies that indicate the reduction of blood sugar and LDL cholesterol. The people who are suffering from diabetics should consume fatty fish under medical advice. Some research has suggested that this possible adverse reaction could be prevented by the addition of vitamin E to fish oil. People who are taking blood-thinning drugs like aspirin and warfarin should be very careful about taking too much omega 3 fatty acid containing fish as these essential fatty acids also have blood-thinning effects. According to research, pectin (15 grams per day) or garlic supplements may help to prevent the raise of LDL cholesterol. Addition of vitamin E to fish oil can prevent oxidative damage.

Eating a variety of fish will help minimize any potentially adverse effects due to environmental pollutants. Pregnant mothers, children, young people, infants, breast-fed babies and even fetuses can have benefit from omega 3 fats. Omega 3 fatty acids are necessary for the proper development of a fetus, health and intelligence of children. Omega 3 fatty acids may help to pregnant mothers by lowering the risk of premature birth, miscarriages, as well as having babies of low birth weight. Men, boys and women past child-bearing age can safely eat up to four 140 gram portions of oily fish a week. Women of child-bearing age, those pregnant or breast-feeding and girls can eat up to two portions a week.