If you search online about vitamins and other nutrients you will come up with an endless list of articles and videos, talking about their chemical structure, health benefits, signs of deprivation, which foods offer the most vitamins etc. There is also some talk about the omega 3 fatty acids. They are starting to become quite known to the wide public but still, Omega 3 – in any form – isn’t the first thing in the mind of the average buyer when they go shopping.
To put it plainly, you can get Omega 3 fatty acids by eating certain fish or simply by taking supplements. Examples of fish rich in omega 3 fatty acids include menhaden, trout, herring sardines, anchovy, bluefish, mullet, sturgeon, salmon and tuna. 3.5 ounces of fish will provide 1 gram of omega 3. Fish oil supplements are derived from seal blubber, whale blubber, cod liver, halibut, tuna and herring. These supplements also contain vitamin E to prevent them from going bad. They might also contain a combination of iron, calcium, vitamins D, C, B3 and B1.
Some of the health benefits of Omega 3 are:
Prevents rheumatoid arthritis.
A continuous intake of omega three supplements may reduce the need to take corticosteroid medicines, number of swollen joints and morning stiffness in patients’ with rheumatoid arthritis. This is due to the anti-inflammatory effects in fish oil.
Enhances heart health.
Taking fish oil supplements or fish oil increases the levels of EPA and DHA which is crucial in enhancing some cardiovascular ailment risk factors. For example, studies show that intake of these supplements may reduce the chances of death, stroke and heart attack, slow down progression of atherosclerosis, lower blood pressure and cholesterol in patients with cardiovascular ailments.
Lowers the risk of some cancers.
Studies have shown that an intake of omega 3 supplements can lower the risk of some cancers such as prostate, colon and breast cancer.
Helps in the development of infants.
The nutrients available in fish oil supplements are important during the early stages of development of a child. It is recommended that women who are breastfeeding or pregnant should take about 8 ounces but should not exceed 12 ounces of seafood every week. However, they should avoid particular sea foods that contain mercury which is harmful to the nervous system of a child or fetus.
It is recommended that you consume a teaspoon of fish oil during meals each day for healthy skin, weight loss, minimal inflammation and all the above benefits.
Supplementing With Omega 3
There are many supplement vendors out there, but I think that Vitacost.com has the broadest range of fish oil products in gel or liquid form. Many of them are also combined with other substances, like flaxseed or other essential oils. Usually such products come with a high price tag but thanks to vitacost coupons and other promotional discounts, costs are coming down. Spiqy.com/vitacost gives more information on that. The recommended dosage is 2 softgels a day