Fishing cultures from around the world have long known the benefits of a diet high in fish and fish related products. These cultures have an abundance of citizens who live beyond 100 years old and remain active and productive members of their communities. Social research into these cultures has found that their main source of protein has been and continues to be fish. This is the leading cause for the significant amount of research into fish, fish oil, and related resources. Omega-three fatty acids are often described as a miracle food. Nutritionists, alternative health workers, medical professionals, and governmental organizations continue to promote fish and fish oil supplements as an important part of a healthy diet.
The "miracle" designation for Omega-three foods and oils is based on the many benefits seen by thousands of enthusiastic users of essential fatty acid supplements. The increase of these supplements is directly related to reports of benefits received by those taking them. Blood-pressure regulation, reduced cholesterol levels,
joint pain relief, and the reduction of psychological symptoms are just a few of the reported benefits.
Essential fatty acids (EFAs) cannot be produced by the human body. These nutrients must be obtained through diet or by adding a supplement. There are numerous sources of essential fatty acids (EFAs) such as almonds, walnuts, pecans, pistachios, and flax seed. However, the most common sources of EFAs come from cold-water fish such as salmon, mackerel, albacore tuna, cod, lake trout, anchovies, and herring.
In order to reap the benefits of these oils there must be a balance achieved in our diet. The American diet is full of Omega-six fatty acids. This type of fatty acid is not the good source of fat that our diets need.
However, it is an essential part of a good nutritional program but it must be balanced with Omega-three fatty acids. The optimal ratio is two Omega-6 fatty acids to one of Omega-3 fatty acids (2:1). The National Institute of Health (NIH) reports that the average ratio of Omega-6 to omega-3 fatty acids is 20:1. The only way to combat this problem is to reduce the bad fat in our diet while increasing good sources of fat.
While adding sources of omega-3 fatty acids to our diet is the optimal plan of action, eating large amounts of fish can lead to heavy metal toxicity. This is due to contaminated fish being ingested by consumers. While plant sources and farm raised fish are able to provide some essential fatty acids, most Americans will need to add some form of supplement to their nutritional plan. This is to avoid an over consumption of contaminated fish that can lead to higher incidences of cancer that are directly related to lead and mercury.
Many people refuse to increase their intake of fish, nuts and other sources of omega-3 fats. Changing long held dietary beliefs, regardless of the benefits, is a difficult thing for the human mind to consider. It is at this point that a work-around is needed and for most people the option is to supplement their diet with fish oil capsules. These capsules can provide a very simple way for someone to add the benefits of omega-3 foods to their diet without compromising the types of food they love to eat. There are numerous products on the market today from which to choose, so an essential part of this change concerns becoming educated on the different types of fish oil supplements. Choosing a trusted manufacturer who produces a documented quality product will ensure the beneficial effects of EFAs become a part of your life.
John S. Farmer is a food technologist and has been involved in the development of quality food and high tech packaging for more than 10 years. Finding better ways to bring better nutrition to families is my passion. Some of John's research omega-3 fatty acids and fish oil can be found at Fish Oil Benefits.
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