Easy Explanation Of Omega 3 Oils

Omega 3's are polyunsaturated fatty acids which cannot be produced by the body and thus must be obtained from external sources.

Research has shown that omega 3 fatty acids may help to prevent numerous diseases such as cardiovascular diseases, arthritis, skin problems… and others.

There are 3 types of important omega 3 fatty acids in human nutrition:

* Alpha linolenic acid (ALA)
* Eicosapentaenoic acid (EPA)
* Docosahexaenoic acid (DHA)

EPA and DHA are the most beneficial of these fatty acids. ALA can be converted into EPA and DHA in the body, but the conversion is relatively inefficient. Examples for ALA's are flaxseed oil and walnut oil, while EPA and DHA are primarily found in fatty fish.

Recommended daily doses for omega 3's are: ~ 650 mg of EPA and DHA and 2.22 g of ALA - as published by the National Institutes of Health.

Fatty fish such as salmon, herring and mackerel are the richest sources for omega 3. However, there is a also a risk associated with increased fish consumption due to poisoning from heavy metals and other contaminants such as PCB's and dioxins. For these reasons, the FDA recommends to limit the total dietary intake of omega-3 fatty acids from fish to 3 grams a day.

Other sources for omega 3 are: Flaxseed oil, walnuts, cloves, cauliflower and others.

What about omega 6 fatty acids?

Sources for omega 6 fatty acids are: Soy, sunflower, canola, peanut and corn oil.

Both omega 3's and omega 6's are essential, however you must be careful to consume them in the right ratio. The ideal intake of omega 6 fatty acids should be no more than 4-5 times that of omega-3. Typical Western diets provide ratios of between 10:1 and 30:1 - in other words, the omega 6 intake is much too high and there is a strong lack of omega 3's

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