Omega 3: Essential for Your Health

What is Omega 3?

Omega 3 is the name of fatty acids found within the human body. Omega 3 is considered one of the most important nutritional acids that humans can take in order to maintain proper health. These acids are important for the human body to function properly, but they are not made within the body naturally. Instead, they are found in various foods that you can get at your local market. Omega 3 fatty acids have been known to be located in:

  • Fish
  • Algae
  • Plants
  • Nut oils

The same also applies to any variations of the above foods. Research has confirmed that Omega 3 fatty acids play a significant role in the brain function of the human body. Not only that, it also helps in the growth of children. They are considered as one of the primary acids needed by the body to gain optimum health and efficient working of the vital organs. Without a good daily dose of Omega 3 fatty acids, the body will start to behave improperly and will likely start to catch diseases and increase the chance of various other health problems to occur within the body over time.

What Omega 3 Can Do for You?

Evidence has shown that Omega 3 fatty acids have been known to significantly reduce the chances of getting heart disease. It also reduces inflammation and can decrease the chance of catching a chronic disease relating to heart conditions, arthritis and even certain types of cancer. Keeping up with a daily diet and exercise routine, along with a strong amount of Omega 3, will show great improvement within the body in a very short period of time. You'll start to have a clearer head and you'll feel like you have more energy in your system than ever before. Most of the fatty acids tend to be concentrated within the brain and their presence aids in cognitive functioning of the brain; for example memory and overall brain performance is improved. Following symptoms become visible in people who have a deficiency of Omega 3 fatty acids.

  • Poor memory
  • Bad circulation of blood through the body
  • Dry skin
  • Fatigue
  • Mood swings and
  • Depression

Check also this article of the University of Maryland about omega-3 deficiencies.

Sources of Diet for Omega 3

The Omega 3 fatty acids have a dietary source that mostly includes fish, plant and various nut oils. It is the combined action of the DHA (docosahexaenoic acid) and EPA (Eicosapentaenoic acid) that disperse the true health benefits of the Omega 3 fatty acids. Some of the fish commonly known to possess both DHA and EPA are salmon, sardines, tuna and mackerel. Besides, fish, Omega 3 can also be found in walnuts, flaxseeds, soybeans, pumpkin seeds, rapeseed oil and other seeds. Research has shown that Krill and algae also contain these elements.

Here is a complete list of the Omega 3 rich foods.

Taking Omega 3

Commonly people cover their Omega 3 deficiency by taking one fish oil capsule daily. These capsules contain a concentrated amount therefore their dosage is low. In places where these good fishes are not available, these capsules can be taken.

These pills are very common and have often been promoted on television and in magazines as a great way to improve your health quickly. Various supplements sold over the counter at local shopping centers and drug stores also contain a large amount of Omega 3 depending on what brand you're looking for. The brands often have different amounts of Omega 3, so look carefully at the products before you decide to become devoted towards a specific brand. Check our comparison guide to know how to choose the right supplement.

For those not looking for pills and supplements, a steady diet of Flaxseed and fish will also work just as well. Make sure that the fish and flaxseeds are stored properly and refrigerated when necessary so that your body takes in a healthy level of the Omega 3.

The Side Effects of Omega 3

For some people, there might be some side effects that come with taking Omega 3 fatty acids, especially if they are taken with a supplement. Some of the known side effects that can occur, but are not commonly known to do so, are bloody gums, difficulty breathing, headaches, nosebleeds, hives, swelling of the eyelids, lips and tongue, skin rash, heartburn, indigestion, excessive gas and stomach pains. Again, these side effects are not typical of a regularly taken amount of Omega 3, but could potentially take place if too much Omega 3 is taken in a single day. It's a known fact that Omega 3 fatty acids should be taken every single day. However, the total amount taken per day varies based on the current condition of the individual. It is generally believes that one gram of Omega 3 should be taken for every 5 kilograms of your total body weight. For example, if you weigh 90 Kilograms (200 pounds) then you should take somewhere between 19 and 20 grams of Omega 3.

The Preferred Omega Source

It seems like there are so many different products out there that claim to have the "perfect" amount of Omega 3 for your body, but that's not necessarily the case for all of them. If you're looking for a great source of Omega 3 fatty acids, you want to concentrate on a product that is going to have a large amount of both EPA and DHA. The preferred amount for both is around 2 to 3 grams each day (depending on the weight). Examples of some great Omega 3 sources are Nature Made, Vegan Omegas and Nordic Naturals. These companies make sure to keep their Omega 3 tablets as natural as can be so that you get just the right amount in your body. Some companies might put in very little of what makes the Omega 3 nutritional in the tablet and instead add in more fish oil to make it appear as if you're getting a lot more bang for your buck. Read the labels carefully and check to make sure that you have a highly concentrated amount that will work for your body.

Learn how to choose the right supplement for FREE

  • What is a fish oil supplement and where it comes from?
  • How many types it exists and how to choose the right one?
  • What is the level of purity?
  • ... we answer all the questions!!
Read the guide for FREE!!

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider.