Omega 3 Essential For your Diet

It is very important to add fats to your diet for good health. People worry about putting weight on if they eat fat, but that is only if the wrong types of fat are eaten. Saturated fat should always be kept to a minimum. (Saturated fat is in all dairy foods, as well as fried food and manufactured foods such as biscuits.)

The fat which it is specifically important to have in your diet is omega 3. Omega 3 essential fatty acids are made up of DHA (which stands for docosahexaenoic acid) and EPA (eicosapentaenoic acid).

The best food sources of DHA and EPA are fish, especially salmon, mackerel, herring, sardines, and anchovies; seaweed and shellfish. You can also get tiny, but useful, amounts of omega 3 from unrefined whole grains, dark & leafy greens. Some nuts contain larger amounts of omega 3, and particularly beneficial is the walnut. Flax seeds are the richest vegetarian source of omega 3; however, this is not well converted into the EPA and DHA mentioned above, which is essential. So fish oil really is the best source.

The question is, "what do you do if you don't like seafood?" Well, happily you can get omega-3's in capsules or liquid form.

The most convenient way is to take omega 3 capsules. a general recommendation is to make sure you get at least 1500 mg of EPA and DHA daily. This means taking up to 6000 mg of fish oil to deliver this amount.

Alternatively, many people get used to swallowing a desertsppon or so of Cod Liver Oil each day. This is good too.

Sometimes when you buy omega 3 capsules you'll find some products also contain either omega 6, or omega 6 and omega 9. It's best to stay with the products that contain only high amounts of omega-3's. Most people already get plenty of omega 6 and 9 from their diet: selling omega 3-6-9 is, I'm afraid, just a marketing ploy.

If you wish, check with your doctor about taking omega 3 supplements. Though they may recommend too low an amount - aim for 1500mg of EPA and DHA, as mentioned.

Why Is It Good For You?
So how does omega 3 boost your health?

Short answer - a great deal! Here's a short list. You can easily find plenty more benefits by Googling for 'benefits of omega 3".

- strengthens the heart and circulation system. Reduces chances of heart attack
- stabilizes your blood sugar and reduces insulin levels
- strengthens the immune system
- encourages the burning of fat (yes!) and decreasing of the appetite
- improves your mood and concentration level
- reduces inflammation - a boon, and a factor which reduces heart disease and cancer
- improves your skin tone and radiance

Omega 3 - fish oil, specifically - is a fantastic supplement which really is a boon for all adults. It is relatively cheap and highly effective - and proven scientifically.

Take it every day!