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Kinds of Omega 3 Fish and Fatty Acid Contend.
We have been getting information about omega 3 fish and omega 3 fatty acids since the early 80s. Nevertheless, the vast majority of the public is just starting to know the benefits of omega 3 . How much oily fish and what kinds of fish should we eat?. This is the information we are going to develop in this page. Not many people around the world eat fish, much less omega 3 fish. It is not only a case of ignorance on the benefits for their health but it may not be in their culture, for lack of availability, or just because they donīt like the taste. This situation exist even though it is a well known fact that omega 3 fish reduces heart disease , improves your mind and mood , protects against some cancers and improves your immunologic system, more than 90% of the population in the western hemisphere has a fish oil deficiency.
Fresh oily fish is one of the best and most convenient sources of
omega-3 essential fatty acids
. It is the only exception to the need to restrict dietary fat for better health and weight loss. Unlike other foods rich in omega-3 essential fatty acids, like flax or linseed oil, fresh fish is freely available. And unlike nuts and seeds - the other main food source of omega-3, oily fish is a much richer source.
American Heart Association (AHA) Recommendation for Omega 3
AHA recommends eating fish (particularly fatty fish) at least two times a week. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
They also recommend eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These contain alpha-linolenic acid (LNA), which can become omega-3 fatty acid in the body.. For individuals without coronary heart disease (CHD), eat a variety of omega 3 fish at least twice a week .If you have CHD, they recommend about 1 gram of EPA+DHA per day( equivalent to 3.000mgr of fish oil), preferably from fatty fish..
If you need to lower
triglycerides
, 2 to 4 grams of EPA+DHA( 6 to 8 grams of fish oil) per day provided as capsules under a physician’s care. For more on this see our Omega 3 dosage page
Omega 3 Fatty Acids Rich FishSeafood in general contains lots of essential minerals like iron, zinc, iodine and selenium. Fish is also a good source of vitamins, which maintain healthy nerve tissues, strong bones and teeth and a glowing complexion. As well as your brain, your love life could benefit as well because seafood, in particular oysters, has a reputation for being an aphrodisiac! Omega 3 Fish List: When you are buying fish rich in omega 3 look for one of the following:
Here is a list of non Omega 3 Fish:
The most widely available source of EPA and DHA is cold water oily fish such as wild salmon, herring, mackerel, anchovies and sardines. The oil from these fish has around seven times as much omega-3 as omega-6(see our page Omega 3 Deficiency). Farmed salmon as any other farmed fish, being grain fed, has a higher proportion of omega-6 than wild salmon. Other oily fish such as tuna also contain omega-3 in somewhat lesser amounts.
Always remember, Omega 3 fish oil is only a small part of reducing heart disease. Heart disease is caused by many factors such as smoking, high blood pressure, high blood cholesterol, obesity and lack of physical exercise. To reduce your risk of heart disease, maintain a healthy body weight, don't smoke, exercise and eat a healthy diet of fruits, vegetables, fibre…and fish. See our page on
healthy diet
and exercise
.
Omega 3 Fish Side Effects
There are reports over the last years that there could be health risks associated with eating too much oily fish. Some omega 3 fish may contain dioxins, a type of pollutant found in fish. Dioxins are by-products from certain industrial processes and household fires. Also it may have Mercury. They are found throughout the environment and in all fishes. There is another type of pollutant found in fish, known as PCBs (polychlorinated biphenyl).
If you are pregnant or breast feeding it is very important to have a controlled amount of pollutants in your food. In this case, and in some others, we recommend covering your risks taking omega 3 supplements (molecularly distilled).
Many heart attacks and strokes occur because of hardening and narrowing of the arteries due to the build up of plaque and fatty deposits within them. you may want to check this information.
Do you know why Omega 3 with DHA is so good for you? Most people don’t - and as a result they do not enjoy the level of vibrant health that they should! Instead they suffer from avoidable ailments such as heart disease. Even worse, many people as they get older, gradually ‘lose’ their mind and live out their twilight years not even recognizing their friends or family. Scientists throughout the world believe a great deal of the suffering caused from these diseases could be avoided by adequate intake of an essential Omega 3 fatty acid found in fish oil called DHA (Docosahexaenoic Acid) You may want to read this information.
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