Omega 3 Oils

Omega 3 oils, as well as omega 6 oils are polyunsaturated fats that belong to the group of essential fatty acids. Essential, because they cannot be produced by the body and have to be provided from external sources.

Although both oils a very similar in their structure, in the body they react very differently. Omega 3's for example act anti-inflammatory, whereas omega 6 oils promote inflammation and might be at the root of various diseases such as arthritis, cardiovascular diseases and possibly even certain types of cancer.

To reduce the risk of these diseases, it's necessary to increase the intake of omega 3 fats while reducing the consumption of nutrients that are rich in saturated fats (animal fats and others) as well as omega 6 fatty acids (vegetable oils, such as corn oil and soy oil).

Ideal ratios between omega 3 to omega 6 oils are around 1 to 3 or 1 to 5. Diets of western civilization show typical ratios of 1 to 20 and ratios as high as 1 to 50.

There are 3 different types of omega 3 oils:

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

The richest sources of ALA are flaxseed oil and walnuts, whereas EPA and DHA is found predominantly in cold water fish, like mackerel, herring, salmon and sardines. ALA is converted into DHA and EPA in the body.

However, older people or individuals with certain maladies can't properly convert ALA into DHA and EPA, which means that they might show a lack of omega 3 fatty acids although their nutrition is rich in omega 3's. For these individuals it would be preferable to assure a sufficient intake of omega 3 oils by preferring nutrients that are rich in EPA and DHA.

Research showed the numerous health benefits of omega 3 oils:

* Beneficial for the brain development
* Good for the brain and children too
* Reduces the risk of cardiovascular diseases
* Lowers blood pressure
* Lowers risk for depression
* Possible treatment for patients suffering from lupus
* Lowers risk of Alzheimer's disease
* Possible treatment for patients with bipolar disorder or schizophrenia
* EPA and DHA seem to be important for a normal development of the fetus and baby
* EPA might prevent the development of asthma
* Studies also point out that omega 3's might reverse atherosclerosis
* Reduces pain and might help to prevent certain types of cancer
* Benefit to people suffering from rheumatoid arthritis

The recommended daily intake of EPA and DHA is ~ 650 mg and ~1000 mg during pregnancy. As already mentioned, the richest source of EPA and DHA is fatty fish. If you don't like fish, you can also use omega 3 fish oil supplements. Only, make sure that they contain adequate amounts of vitamin E as stabilizer and are packaged in individual foil pouches or other packaging impervious to light and oxygen.

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