Omega-3 Fatty Acid Foods: What to Pick and What It Helps

Numerous studies have proven the good effects of a diet that consists of foods with a high content of omega-3 fatty acids. The reduction of cholesterol, blood pressure, lowered incidence of heart disease, and increased joint health are just a few of the benefits that have been noted by researchers. New moms suffering from postpartum depression as well as people who are suffering from other forms of depression find relief from supplementing their diets with omega-3 foods and fish oil capsules. Making these essential fatty acids a part of your daily diet is easy when you know where to look.

The best food choices are cold water fish such as anchovies, salmon, herring, cod, striped sea bass, mackerel, sardines, and lake trout. For vegetarians looking to increase their intake of essential fatty acids (EFA) sunflower seeds, avocados, olive oil, canola oil and flax seed are the best choices. There are a few rules for using these foods that you should follow:

Use foods that are processed as little as possible.

Use only lemon and herbs to season them.

Steer clear of fried foods. The omega-6 fatty acids used to fry food competes with the omega-3 fatty acids and cancels out the benefits.

For many people, making diet changes to the degree needed to see the benefits of EFAs is not possible. This is where supplementation becomes important. Omega-3 supplements are all over the stores and the Internet. Each one claiming to be the best ever produced. When you choose a supplement it should normally be in a liquid gel type capsule and should be kept in the refrigerator to maintain the freshness. The product should be from a reputable manufacturer that will guarantee the product is free from contamination. There should also be at least 600 - 1000 mg of DHA and EPA. These are the levels that show the most effective results.

Along with helping with the ailments listed above, fish oil can help bring back younger looking skin and increase your brain power. The EFAs contained in fish oil are vital to the function of the brain and the skin. Fatty acids cannot be made by the body and so the only source of these is from our diet or supplementation. Since they help the cellular integrity of our skin and maintain higher functions in our nervous systems omega-3 foods and supplements are best known for their anti-aging properties.

Saturated fats tend to be solid at room and body temperature while omega-3 fats tend to be liquid. This property alone makes them easier for the body to use. The EFAs in these foods help to build neural pathways in the brain giving you a greater mental acuity than without them. The skin is able to use the fatty acids to replenish and give elasticity to the largest organ in the human body.

Sadly, the American diet is lacking much of the benefits of omega-3 fatty acids because our diets are so high in saturated fats otherwise known as omega-6 fats. Most Americans have to use a high quality supplement in order to see the benefits of fish oil. Even those who eat a lot of fish may find that they raise the levels of heavy metal contaminates in their body due to the high levels of contamination that is prevalent in the fishing waters off the coast of many countries.

The effects of DHA, EPA, and ALA are well known. These nutrients are like a magic pill for your skin, your brain and your overall health. Go ahead and step lively into your future by adding fish oil to your diet either through food or supplements. Just make sure you get it everyday.

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