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Omega 3 health benefits

Updated on July 20, 2011

One of the more important nutrients needed is Omega-3 fatty acids; this nutrient is needed by our brain and is used by our body for normal biological functions. Omega-3's are found in a variety of foods including fish, nuts, and some vegetables. As mentioned earlier, Omega-3's are necessary for proper brain function, but it is also important for many other benefits; some are as follows:

  • Improved concentration
  • higher energy levels
  • help you to loose weight
  • Lubrication of skin arteries and digestive tract
  • Helps with high blood pressure and helps to lower cholesterol
  • Helps to reduce inflammation in your body

How does Omega-3 provide all these benefits? It is believed they are performed when Omega-3's facilitate the creation of chemicals in the body that control or help to control inflammation in various areas of the body including joints and bloodstream. Even as important if not more important is Omega-3's ability to lower the negative impact of Omega-6's. Omega-6's are commonly found in foods such as poultry, vegetable oils, some baked goods. Although omega-6's help maintain healthy skin, lower cholesterol and enable blood to clot, when it isn't balanced with correct amount of omega-3's problems can occur. In the case of blood clotting, if blood becomes too sticky, it can lead to heart attack and stroke; by increasing omega-3 intake the risk is reduced. According to experts the optimum ratio of omega-6 to omega-3 is some where close to 5:1.



Omega-3 fatty acids are a collection of compounds, including eicosapentaenic acid (EPA) and docosahexanoic acid (DHA). These are found in abundance in cold water fish such as herring and salmon. According to the Food and drug administration(FDA), 2 servings of fish a week is what a body needs. Since the mercury scares of a few years ago, the safe limit is said to be close to 10 ounces. Since a serving of fish is 4 ounces 2 servings of fish a week is well below FDA's recommended intake of fish. For those who cant eat or don't care for fish, it is possible to get your omega-3's by including flax seed in your cooking or baking. Although flax seed contains no EPA or DHA, it does have alpha-linolenic acid (ALA) which the human body can use to make DHA and EPA. Some additional sources of omega-3 include broccoli, cauliflower, cantaloupe, spinach, grape leaves and walnuts. In addition to the before mentioned foods to increase intake of omega-3, you can also exchange vegetable oils used in cooking for a commonly known omega-9 substitute called Olive oil; this will help to reduce the problems associated with a high Omega-6 to Omega-3 ratio.

Conclusion

If you aren't able to get sufficient omega-3 from your diet, you can take supplements. Omega-3 capsules can be purchased at any grocery or drug store; just try to select one that is mercury free. Taking sufficient omega-3 is important to maintaining good health, as well as reducing the risk of stroke and heart attack; In addition, it has many other health benefits including weight loss. Omega-3 fats play an important part in the production of hormone-similar substances called prostaglandins; there substances help maintain normal body functions; some of these functions include blood pressure, nerve transmission, and allergic responses. Also, the functions of the kidneys and gastrointestinal tract, and the production of other hormones are also influenced by omega-3s too. By exercising regular, following the advice of your personal physician, and taking dietary supplements you can improve your quality of life.

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    • Coolmon2009 profile image
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      Coolmon2009 6 years ago from Texas, USA

      Greenheart - when i begun taking omega-3, I noticed gradual changes over time. I hope the green-lipped works better for you.

    • Greenheart profile image

      Greenheart 6 years ago from Cambridge

      Thanks for this hub.

      I am taking an omega 3 capsule but havent really been aware of any changes.

      Am looking into moxxor, based on a green-lipped mussel from New-Zealand that is super high in omega's. I have heard some amazing testimonials from it.

    • Coolmon2009 profile image
      Author

      Coolmon2009 6 years ago from Texas, USA

      @Sun-Girl - Thank you I am glad you enjoyed my article :)

    • Sun-Girl profile image

      Sun-Girl 6 years ago from Nigeria

      Interesting and very informative article which i so much enjoyed and learnt from.

    • Coolmon2009 profile image
      Author

      Coolmon2009 6 years ago from Texas, USA

      @Sharon Douglas - Thanks I am glad you found it useful.

    • Sharon Douglas profile image

      Sharon Douglas 6 years ago from GA, United States

      Good hub

    • Coolmon2009 profile image
      Author

      Coolmon2009 6 years ago from Texas, USA

      @eafblog - Thank you I am glad you enjoyed reading this article.

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @dinkan53 - Yes almost anyone can benefit from supplements. Thank you for leaving your feedback.

    • dinkan53 profile image

      dinkan53 7 years ago from India

      good work. You know in cold countries for example Ukraine fishes are getting in refrigerated condition and most probably nothing useful in it. I think a supplement is needed for those peoples who are not in-taking enough fresh fishes.

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @Granny's House - That is interesting, I have taken them for a few years, never had a problem with them. I am wondering if you may have something else going on, or you got hold of a batch that wasn't pure. Sorry to hear about your hair loss.

    • Granny's House profile image

      Granny's House 7 years ago from Older and Hopefully Wiser Time

      I was taking fish oil supplements and my hair started to fall out! It happened to one of the ladies I work with too.

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @fucsia I am glad you enjoyed reading my article, thank you.

    • fucsia profile image

      fucsia 7 years ago

      very nice hub!

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @ShallyD - Thanks for your feedback :)

    • ShallyD profile image

      ShallyD 7 years ago from USA

      Very nice Hub!!!

      http://bit.ly/5HxTBS

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @Obscurely Diverse - yes i agee mercury reduced or mercury is what to look for. In fish on top of food chain that can be a problem. Thanks for your feedback

    • Obscurely Diverse profile image

      Obscurely Diverse 7 years ago from Tennessee, U.S., Earth, Milky Way via Cosmos

      Don't forget those tasty little scavengers known as Shrimp. They are also an excellent source of Omega-3. The mercury content, when concerning fish, is often elevated in predatory fish - the ones higher up on the food chain.

      Nice hub and keep up the good work!

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @Maita - I think i got the three in ones from a CVS or a Walgreen drug store don't think Walmart has those. Yes i plan to write some more health related articles later. I kinda wanna write on other topics for now. Also, I like your new hair style it looks nice on you :)

    • prettydarkhorse profile image

      prettydarkhorse 7 years ago from US

      oh Cool, thats awesome three into one, I will look for that next time I go to Walmart, hey cool, you should write some more, I like your health articles, Have a good day, Maita

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @Lita C. Malicdem - Thanks for stopping by you are welcome :)

    • Lita C. Malicdem profile image

      Lita C. Malicdem 7 years ago from Philippines

      Many advantages of Omega- 3 I can follow here, particularly its role in heart and kidney conditions. These are my concerns as a diabetic. Thanks for this informative hub.

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @Rascal Russ Miles - Thanks for stopping by again; I will check out your hub

    • Rascal Russ Miles profile image

      Rascal Russ Miles 7 years ago from Show Low, AZ USA

      Another Great Hub !!! Yes, I too believe in natural medicine even if Traditional Docs don't. Here's a Hub I wrote abut this.

      https://hubpages.com/health/The-Hypocritcal-Oath

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      Hi Maita

      Don't think you would want a dance from me I have two left feet :) Far as the omega-3 pills you can get a cheap bottle at Walmart. If you want better quality there are many online companies and drug stores selling omega-3 too. Recently, I found a product made by "Nature Made" it is a combination of Fish Oil, Olive Oil and Flaxseed Oil (Omega 3,6,9). I like what this product does for me; It is all in one pill.

    • prettydarkhorse profile image

      prettydarkhorse 7 years ago from US

      sure it is a nice one cool, I have been thinking about this one for a long time already, and I will definitely supplement on this, I need it for brain enhancement I am forgetfull at times too, are they cheaper too? but then the advantage you can get from it outweights it fo course, Thanks cool and you owe me a dance hehe, Maita

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @Ghost Whisper 77 - Thank you that is high praise I enjoy reading your hubs too you are a gifted writer

    • Ghost Whisper 77 profile image

      The IGNITER vs Corrupted Governments 7 years ago from The U.S. Government protects Nazi War Criminals

      I often stop by and read...and neglect to rate up and leave a message..my bad! Reading all these great Hubs makes me late..errrr reading yours today did. hehehe. ;)

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @greenwrench - Thanks for your comments

    • greenwrench profile image

      greenwrench 7 years ago from Litchfield Park, AZ

      Hey Coolmon2009;great info on the fish oil,only supplement I take.

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @Ghost Whisper 77 - Nice try don't think it will help with that thank you for your comments and stopping by :)

    • Ghost Whisper 77 profile image

      The IGNITER vs Corrupted Governments 7 years ago from The U.S. Government protects Nazi War Criminals

      Will it help me stop being late? hehehe

      Good informative Hub!

    • Coolmon2009 profile image
      Author

      Coolmon2009 7 years ago from Texas, USA

      @must65gt - It is possible it could help a little bit with gray hair. When I did my research on this hub I noticed a few websites that hinted at the possibility, but nothing solid. I know it is good for hair... Thanks for stopping by

    • must65gt profile image

      must65gt 7 years ago

      lol...will it help with grey hair....nice hub..very informative; thanks