Cod liver oil is a specific type of fish oil which is derived from the liver of cod fish. Cod liver oil, although quite unappetizing, is highly nutritious due to its high levels of the omega-3′s, vitamin D and vitamin A. Because of this nutritional prowess, cod liver oil can be a great supplement for just about anyone. There are numerous cod liver oil benefits that almost everyone can reap rewards from.

Not too many people know this, but back before big pharmaceutical companies, many doctors prescribed cod liver oil for several ailments such as rickets and other symptoms of vitamin deficiencies. Cod liver oil actually worked great for many of these ailments and in many cases, the benefits of cod liver oil got to the actual root of the problem instead of just covering it up like many modern medicines today.

I am sure that many people objected to taking cod liver oil, despite its numerous health benefits, based solely on its intense fish taste. This is probably why cod liver oil benefits fell off sometime around the late 1960′s. However, new production and distillation methods have increased the overall purity of the cod liver oil, increasing the benefits of cod liver oil while also decreasing the undesirable taste and smell. In order to make the oil more palatable, many companies have recently been adding various flavorings such as mint or citrus.

Fish oil vs Cod Liver Oil Benefits

So what exactly are the differences between normal fish oil and cod liver oil. Both oils are similar in that they both contain high levels of omega-3 fatty acids EPA and DHA. However, because cod liver oil is extracted from the livers of cod, cod liver oil contains high levels of vitamin A and D. Many fish oil benefits require a person to take higher levels of omega-3 fatty acids, and this would not be advisable to achieve from taking cod liver oil. The reason is due to the high levels of vitamin A which can be overdosed if too much is taken.

So Why Should You Use Cod Liver Oil?

There are many reasons why cod liver oil is a great nutritional supplement. The benefits of cod liver oil as a standalone supplement actually outweigh those of regular fish oil in some regards however cod liver oil cannot be dosed as high as regular fish oil, due to its additional vitamins.

Other than that, here are some reported cod liver oil benefits:

• Cod liver oil can reduce inflammation. Similarly to fish oil, cod liver oil can ease pain and joint stiffness associated with inflammatory conditions.
• Cod liver oil is clinically proven to have positive effects on bone, wounded skin, nails, hair and the heart.
• Cod liver oil may be a complementary measure for treatment of multiple sclerosis.
  
• In one study, cod liver oil significantly reduced the mortality rate of female cancer patients.
  

Cod liver oil side effects or reasons not to take cod liver oil?

As mentioned, cod liver oil contains high levels of vitamin A and vitamin D. These are great and necessary vitamins for optimal bodily functions, but since both are fat soluble vitamins, overdose is possible. You must use caution when using cod liver oil, especially in higher dosages due to this reason.

Cod liver oil can also contain elevated levels of various contaminants and toxins such as PCB’s or mercury especially since the oil is derived from the liver, the organ responsible for filtering. It is advised that if you take cod liver oil, you do so from a reputable company known for its purity. Carlson’s makes great fish oil products, along with their cod liver oil products.

As always, it is strongly advised that you consult with your doctor or medical professional before adding making any dietary changes or before taking a new supplement.

This article will look at several key pieces of literature focusing on vegetarian omega-3.

There has been much past and present research indicating that vegetarians may be severely lacking in omega-3. If you do not already know, omega-3 fatty acid is an essential nutrient that cannot be manufactured in the body- it must be consumed in the diet. Omega-3 is vital for optimal bodily function. Various scientific research has noted that due to the complete lack of animal fats in vegan-ism diets, vegans have greatly reduced values of omega-3 fatty acids compared to their animal fat eating counterparts.

On the other hand, Vegetarian omega-3 can be obtained from grass-fed milk, DHA fortified milk and free range eggs. Notice how I specifically noted grass-fed and free range for milk and eggs. Mass produced milk and eggs simply do not contain much, if any, omega-3. Before the industrial revolution and the mass refinement of foods that followed, the omega-3 fatty acids that were once found in unrefined vegetable oils, green leafy vegetables and free-range animal products are no longer viable sources of this essential nutrient.

The big problem regarding vegetarians and omega-3 is that the major sources of omega-3 fatty acids are fatty fish such as salmon, sardines, mackeral and tuna or the oil derived from the aforementioned fish (known as fish oil). Flax seed oil is also a source of omega-3 but it does not utilized as effectively in the body compared to the aforementioned fish oils.

Another big problem regarding vegetarians and omega-3 is that many vegetarians seem to consume a diet very high in omega-6, which is an omega-3 fatty acid antagonist. Oils such as safflower, nut oils, palm oil, canola oil all contain high levels of omega-6 fatty acids. Omega-6 fatty acids compete against omega-3 fatty acids and throw off the optimal balance which the body needs to function properly. While this does not sound like a big deal, a disporportionate balance of omega-6 to omega-3 can lead to an increased risk of arthritis, cancer, heart attack, diabetes and stroke.

Implications stemming from lack of Omega-3 found in Vegetarian Diets

While no one is arguing that vegetarianism is an unhealthy lifestyle, due to a lack of vegetarian omega-3, vegetarians could be at a higher risk for several ailments such as:

• Depression
• Dry hair, skin or nails
• Arthritis or aching joints/ muscles
• Inability to concentrate or forgetfulness
• Suppressed immune system (frequent sickness)
• Fatigue
• Poor digestion
• Lack of motivation

Are you a vegetarian? Does this sound like you? It may be time to consider vegetarian omega-3.

Omega-3 fatty acids are considered essential for the reason that the body cannot manufacture this nutrient- it must be consumed in diet. Not only that, omega-3′s role in the body is essential as well. Not only does omega-3 supply the body with energy, it is needed for optimal functioning and repair cellular membranes, hormones, nerve cells and other responsibilities including:

• Producing and regulating important hormones
• Optimizing immune system functioning
• Regulating joint and muscle inflammation, swelling and pain
• Preventing blood clots

and a host of other benefits as well!

The Solution For Vegetarian Omega-3

Alright, you finally get it. Being a vegetarian, while providing many great health benefits, leaves you susceptible to an omega-3 deficiency that could be causing you a host of problems. So what can you do about it? While besides forgoing your true vegetarian principles and just taking fish oil capsules, there are some products out there that may help your quest for eliminating your omega-3 deficiency. Here are some suggestions:

• An algae derived vegetarian omega-3 supplement. Not the greatest solution, but will provide some omega-3 without compromising vegetarianism.
• A fresh, high quality flax seed oil. Make sure to get a fresh, high quality oil and keep it cold. This stuff goes rancid fast. While flax seed oil does have omega-3, it does not contain much EPA or DHA, which are the main omega-3 fatty acids responsible for all the goodies listed above. The omega-3 acid found in flax seed oil must get converted to EPA and DHA, and depending on your health, may not be converted effectively.
• Grass fed milk and free range eggs. Not only would you be helping your local farmer, you would be consuming two foods that are very nutritious, provide omega-3 fatty acid and a host of other vitamins and nutrients. Win win!

Like with any change to your diet, I highly encourage you to consult with your doctor before making any changes to your current dietary habits. If he or she is good, they will certainly encourage and provide helpful insight regarding omega-3.

Being a bit of a supplement fanatic, the name brand Carlson has always resonated a certain sense of quality in my mind. Founded in 1965, Carlson Laboratories has been making quality supplements for over 40 years! Throughout the years, Carlson Laboratories have prided themselves with developing and selling nutritional supplements of the highest quality. One product that stands out is their award winning Norwegian fish oils, the fish oil supplements I’ll be reviewing.

I have personally used Carlson’s fish oil on several occasions. I first had the pleasure of experiencing Carlson’s Very Finest Fish Oil Lemon Flavored in liquid form. This was the first liquid fish oil I had ever tried. Liquid fish oil is great for those who are against taking fish oil pills.

I will openly admit, I was skeptical about taking a liquid fish oil at first. Fish oil in liquid form just doesn’t sound very appetizing, regardless of an advertised flavoring. However, Carlson’s Fish Oil lemon flavored was actually quite good. Here are a few of my thoughts regarding this product:

Some thoughts on Carlsons Fish Oil Lemon Flavored in Liquid Form

• Lemon flavor was pleasant. It was not sweet but at the same time was not bitter. I could easily pour a tablespoon and down it no problem. I routinely added 1-2 servings of Carlson’s Fish Oil to my vanilla protein shakes to create a vanilla- lemon- creme tasting drink. It worked great as a healthy meal replacement! They suggest trying it on salad. Probably wouldn’t be bad mixed with a little extra virgin olive oil!
• I stored my Carlson’s Fish Oil in the refrigerator. It is very important that you store your Carlson Fish Oil in the refrigerator after you open it! This will ensure that it does not turn rancid and stays fresh. Buy the big bottle, and allow your entire family to use it! It will last a long time- over 100 servings!
• Much higher DHA and EPA per serving compared to gel capsules. Not only do you avoid taking excessive pills when you take Carlson’s fish oil in liquid form, you also get a much bigger and more beneficial dosage of the omega-3 fatty acids EPA and DHA! While the benefits of fish oil can be achieved with as little as 1-2 grams of EPA and DHA, there are many greater benefits with a bit more. However, this can scare people. When I tell people I take 5-10 grams (5-10, 1000mg gel capsules) a day, they FREAK out. Well, come to find out, 1 little teaspoon of Carlson’s liquid fish oil is equivalent to about 3 generic fish oil pills. Take 2 teaspoons a day and you will soon be experiencing many of the great benefits outlined on this site!
• More expensive than most brands. Unfortunately, with quality, comes a price. Carlson’s fish oil is not outrageous. I’ve seen a lot of rip off companies out there charging the same, if not more than Carlson but compared to Spring Valley or Kirkland fish oil, expect to pay a little more.
• Many different products. Carlson laboratories has taken the liberty to develop more than a dozen great variations of their quality Norwegian fish oil. Not only do they sell liquid fish oil, but they also sell gel capsules, chewables (for children or even adults for that matter!), EPA and DHA specific and fish oil multiples- fish oil with extra vitamins and/or minerals added.

Recap on Carlson Fish Oil

Carlson’s is a supplement company that not only stands out for their quality fish oil and nutritional supplements but also for their integrity in the often times shady supplement industry. I love how Carlson has also developed fish oil that is specifically for children as fish oil for kids is just as important, if not more important than for adults. I will continue using Carlson Fish oil products at least once or twice a year or whenever I am able to afford these quality supplements.

Omega-3 polyunsaturated fatty acid, which constitutes omega-3 oil, can be broken down into three separate fatty acids- alpha-linolenic acid (ALA), docosahexaenoid acid (DHA) and eicosapentaenoic acid (EPA). It is important to distinguish these different omega-3 oils because they have different effects and are found in different products.

What are the different kinds of omega oil?

There are many types of omega-3 oil. Omega-3 oil is derived from a variety of sources including fish, nuts, seeds and sea plants. However not all omega-3 oil is the same. I mentioned earlier that there are three different types of omega-3 oil. Some omega-3 oils have different make ups and include more or less of the aforementioned omega oils.

Fish oil is probably the most popular omega oil. Fish oil contains mostly EPA and DHA which have many great health benefits. Similar to fish oil, salmon oil or krill oil contains high levels of EPA and DHA as well. There is very little, if any, ALA found in fish, salmon or krill oil. These oils can be found in liquid, gelatin capsule or chewable form.

Flax seed oil is another well- known omega-3 oil. Unlike fish, salmon or krill oil, flax seed oil is derived from flax seeds, a plant source. Flax seed oil contains very little, if any EPA and DHA and contains mostly ALA. The interesting thing about ALA is that it is converted into EPA and DHA in the body however the conversion process is not very efficient and varies between individuals.

Similarly to fish oils, the flax seed oil can be found in liquid and pill form. It should be noted that flax seed oil has a tendency to turn rancid, so it is best bought refrigerated and careful consideration should be made on buying a quality product.

Read my comparison on flaxseed oil vs fish oil!

What omega oil has the best benefits?

While there are many omega oils, and many have great benefits, fish oil seems to have the best benefits and be the best oil overall. I will list a few reasons why I believe fish oil is the superior omega oil compared to others.

Here are a few reasons:

• Fish oil has high levels of EPA and DHA. EPA and DHA have a laundry list of beneficial effects in the body. Flax seed and other omega-3 oils just do not compare. If you are wondering what fish oil is good for look no further!
• Many derivatives of fish oil. As I previously mentioned, there are many different types of fish oil such as salmon oil and krill oil. A greater selection allows an individual to pick and choose between the best available omega-3 oils on the market.
• Different forms of fish oil. Fish oil can be found in all different forms ranging from liquid, to gelatin capsule to even chewable! If you are interested in fish oil, but are reluctant to take pills, you may be interested in liquid fish oil. You may be interested in fish oil for kids but cannot get them to take liquid oil or swallow pills- try the chewable form!

Summary:

With so many omega oils and omega-3 options out there, it can be quite cumbersome to choose the right one for your health goals. Omega-3 fish oil seems to be the superior oil for several reasons outlined above. If you still have doubts, check out all the great information I have outlined on the right hand side. If you are interested in trying omega-3 oil for the first time, I highly recommend that you purchase online, as it is more cost effective than purchasing in the store. In addition, there are many more options available online!

So does fish oil help you lose weight? The short answer is yes, fish oil can help you lose weight. However, how much weight you will lose is dependent on several factors such as current body weight, gender, activity level, health status and dietary intake. This article will examine these factors and will also explain through what mechanisms fish oil can help you lose weight.

Factors that will determine how much weight you lose while using fish oil:

• Current Body weight: Individuals carrying more fat mass will lose more weight than leaner individuals. This holds true for many weight-loss diets in general. The fatter you are, the more weight you stand to lose when you make dietary changes. For example a 300 pound woman will lose more weight than a 250 pound woman if they are both eating for weight loss.
• Gender: Men typically lose more weight than females. This mostly has to do with men having better hormones for losing fat. Women have higher estrogen levels, which is associated with weight gain. However, both sexes can still lose weight by utilizing a proper dosage of fish oil.
• Activity level: Higher amounts of activity will burn more calories which will in turn burn more fat. Exercise combined with fish oil will help you lose more weight than taking fish oil alone. Consistently taking fish oil and regularly exercising will have a synergistic effect on each other helping you to lose more weight than just popping fish oil.
• Health status: Individuals with diseases such as diabetes, metabolic syndrome or other conditions will generally have less results taking fish oil for weight loss. However, it should be noted that supplementing fish oil can be beneficial to many diseases which will in turn help you lose weight. Please refer to your physician before making dietary changes, especially those with life altering diseases.
• Dietary intake: It only makes sense that those eating less will also lose more weight, even when paired with fish oil. Yes fish oil will help you lose weight, but if you are eating loads and loads of unnecessary calories, fish oil will not change the Law of Thermodynamics which states, all energy cannot be created or destroyed. In practical terms, this means if you are eating too much, you will store fat, no matter if you take fish oil to help you lose weight or not. Eat less, but do not starve yourself, as fat- loss can quickly become stalled if calories are too low.

How does fish oil help you lose weight?

It seems too good to be true, I know. The fact of the matter is that fish oil can help you lose weight! But how? Here are a few mechanisms through which fish oil helps weight loss:

1. Fish oil can turn on fat burning genes and turn off fat storing genes.
2. Fish oil can reduce stress, which will in help reduce “fat storing hormones” such as cortisol.
3. Fish oil can potentially treat several diseases which make weight loss difficult.
4. Fish oil can increase serotonin, the “feel good” hormone.
5. Fish oil can improve the structural integrity of cells which can improve insulin sensitivity, thus making fat storage less probable after a meal.

Summary:

If you have not started taking fish oil yet, this could be a great time to start. Research is beginning to show more and more fish oil benefits everyday. I suggest purchasing fish oil online, as it can be found cheaper and there is a much wider selection to choose from. What are you waiting for?

The truth is whether you’re a weekend warrior or an elite, professional athlete, fish oil definitely has a smart place in your diet. This article will examine how fish oil can benefit athletes and why its important for athletes to consider supplementing with fish oil or a similar omega-3 supplement. Lastly, we’ll take a look at two very interesting studies regarding fish oil for athletes.

Why Fish Oil For Athletes?

Athletes routinely subject their bodies to stress through training and competition. This stress can be physical, such as damage to muscle fibers and joints or even psychological, such as mental exhaustion and emotional burn out. The fact of the matter is that all different kinds of stress can take its nasty toll on an active individual.

You may have heard that maintaining an optimal diet of nutritious foods can improve recovery, thus increasing athletic performance when the time comes to train and compete. This couldn’t be more true. No matter what your sport or level of competition, eating a balanced diet of lean proteins, healthy fats such as fish oil, coconut oil, and olive oil, vegetables, fruits and as- needed carbohydrates will help improve your overall performance.

Lets examine a list of reasons how fish oil for athletes can be beneficial:

• Fish oil can reduce inflammation that occurs from hard training and competition. Athletes get banged up while training and competing. Whether due to injuries or just hard work, athletes are subjected to inflammation of joints, muscles, and other tissues. The good news is that fish oil and the omega-3 fatty acids EPA/ DHA are anti-inflammatory. Nature’s very own safe and effective anti-inflammatory!
• Fish oil can turn on fat burning genes and turn off fat storing genes. Unless your compete in powerlifting, chances are, you will perform better with less body fat. Excess body fat can slow you down and hinder your ability to gain muscle mass. Taking fish oil can help aid weight loss through various mechanisms and even help build muscle mass. Two birds- one stone!
• Fish oil can decrease stress. Stress will hamper your ability to recover from training and competition. It also makes you feel like walking death. Fish oil decreases stress, and hormones associated with stress through a variety of ways. One method is fish oil increases serotonin levels, the “feel good” hormone.

Two interesting recent studies regarding fish oil and athletes:

A study conducted by the Department of Kinesiology of the University of Indiana found that after 3 weeks of fish oil supplementation, athletic subjects experienced a reduction in exercise- induced airway narrowing, bronchodilator use, and airway inflammation. This is great news for athletes that suffer from asthma and exercise induced broncho-constriction! Fish oil could offer a potentially beneficial treatment!

Studies have shown that 3 weeks of fish oil supplementation, rich in EPA and DHA, reduces exercise-induced airway narrowing, airway inflammation, and bronchodilator use in elite athletes and asthmatic individuals with EIB. Based on the evidence to date, fish oil supplementation may represent a potentially beneficial treatment intervention for athletes and asthmatic individuals with EIB.

Another study conducted by the Department of Physiology of the University of Siena concluded that supplementing with omega-3 and policosanol may be effective in improving mood state and reactivity. Subjects experienced a reduction in reaction time . The reduction in reaction time appeared to be due to improvements to the central nervous system. Improved reaction and mood? Sounds like a great combination for athletes!

References:

1. Mickleborough TD, Lindley MR, Montgomery GS. Effect of fish oil-derived omega-3 polyunsaturated Fatty Acid supplementation on exercise-induced bronchoconstriction and immune function in athletes. The Physician and Sportsmedicine. 2008 Dec;36(1):11-7

2. Fontani G, Lodi L, Migliorini S, Corradeschi F.Effect of omega-3 and policosanol supplementation on attention and reactivity in athletes. Journal of the American College of Nutrition. 2009 Aug;28 Suppl:473S-481S.

Fish oil is a very good natural source of the omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). What makes these omega-3 fatty acids so important is that they are essential to the diet. Both of these fatty acids play crucial roles in various bodily functions. Unfortunately, unless you are eating 2-3 servings of fatty fish a week, you are probably not eating enough EPA or DHA necessary for optimal health.

Taking a recommended dose for fish oil should not only make you feel better, it should also decrease your chances of having a heart attack. Many studies show that taking fish oil can reduce your chances of having a heart attack. There have been many explanations for this great benefit. One explanation is that fish oil can have positive effects on circulation, particularly in the heart. Another benefit is that fish oil, in particular the omega-3 fatty acids found in fish oil, are anti-inflammatory in nature.Heart disease is characterized by high levels of inflammation, so it only makes sense to use fish oil for its anti-inflammatory properties.

Other studies have shown that fish oil can reduce blood pressure and clotting. Two important risk factors for heart disease. Even the American Heart Association recognizes the health benefits of fish oil, stating that fish oil is beneficial for those with healthy hearts as well as those who have experienced cardiovascular disease.

How else is fish oil good for you?

For several years now, research has been showing that fish oil, in particular the omega-3 fatty acid DHA, can have beneficial effects on several cognitive diseases such as depression, anxiety and ADHD. While there is no concrete explanation as to how DHA can help treat cognitive diseases, one thing is clear: the brain is comprised of high levels of DHA. A possible theory is that, if DHA levels in the brain are compromised, cognitive diseases may be more prevalent.

Other research has shown that fish oil can have a positive impact on insulin sensitivity. This is great news for those suffering from type 2 diabetes or insulin resistance. While the jury is out on whether or not fish oil can have a substantial impact on insulin resistance, other data supports the use of fish oil for overall health and well being.

Summary:

While there are tons of suggested fish oil benefits, like anything, there can be side effects as well. Like I tell people, moderation is key and always consult with your physician before making any dietary or lifestyle changes. Make sure when choosing a fish oil supplement, you do not choose the least expensive brand, as this can be a big mistake. Not all fish oil is created equal so choose wisely!

For more information about fish oil, omega-3 and the benefits of both, check out the rest of the site on your right!

Many nutrition experts agree that a balanced fat intake is needed for optimal functioning. A balanced fat intake consists of equal amounts of mono-saturated, polyunsaturated and saturated fat. The fact of the matter, is that a large majority of developed populations consume little to no omega-3 fatty acids, an essential polyunsaturated fat. Due to this, the suggestion that any additional amount of omega-3 to one’s diet could likely be beneficial to their health.

How much omega-3 per day for cardiovascular boosting benefits?

If you’re wondering how much omega-3 per day you need to achieve the highly regarded cardiovascular benefits of omega-3, then the American Heart Association recommends 1-2 grams of EPA and DHA a day. EPA and DHA are two forms of omega-3, the kind that many of us do not consume with our day to day diets.

How much omega-3 per day for cognitive diseases?

Omega-3 supplements, particularly fish oil supplements which contain a high level of omega-3, have been shown to be beneficial to cognitive diseases such as depression, ADHD and dyslexia. It is recommended by health authorities such as the National Institute of Health that 9 grams of omega-3 fish oil be taken daily to help treat depression. Most health care practitioners recommend these larger doses to help treat  cognitive diseases.

How much omega-3 per day for active individuals or athletes?

Omega-3 or fish oil supplements can be play a beneficial role in the health of active individuals or athletes. Activity, while healthy and necessary for overall health, can lead to various inflammations of joints and other bodily tissues such as muscle. This inflammation can be combated directly by omega-3, which is anti- inflammatory in nature. The NIH recommends 2-3 grams of fish oil used a day for Rheumatoid arthritis.

Competitive athletes that spend a majority of their time practicing and competing may need more however. As I alluded to earlier in this article, health experts agree that a balanced fat intake is needed for optimal health and functioning. This means that in addition to omega-3, mono-saturated fat and saturated fat is needed.

For example, a 200 pound male participating in competitive sports may eat 200 grams of protein, 500 grams of carbohydrates and 100 grams of fat. A balanced fat intake would consist of an equal split of polyunsaturated, mono-saturated and saturated fat. While it would be entirely too cumbersome to consume the exact amount, supplementing with 10-15 grams of fish oil or another omega-3 supplement, may be beneficial, along with eating other fats and oils.

Omega-3 side effects and negative implications to consider

However, it must be noted that omega-3 supplements could have a negative reaction with certain cholesterol lowering medications, blood pressure medications and blood thinning medication. In addition, those with suppressed immune systems such the elderly or those suffering from HIV/AIDS should consult with their physician before taking omega-3 supplements. Those suffering pre existing health conditions could be subjected to various omega-3 side effects.

What is Omega-3?

Omega-3 is actually a fat. That’s right, a fat. But isn’t fat bad for you? Not quite. Omega-3 is part of a class of essential unsaturated fatty acids. We’ll get back to why and how this fat is essential.

Omega-3 fatty acids, also referred to as n-3 fatty acids or ω-3 fatty acids, can be broken down into 3 different forms: eicosapentaenoic acid (EPA), α-linolenic acid (ALA) and docosahexaenoic acid (DHA). All of these omega-3 fatty acids are polyunsaturated. As I mentioned before, omega-3 fatty acids are essential to the body. The reason they are classified as essential is because the body cannot synthesize them, yet they required for various bodily functions such as normal metabolism. It should be mentioned that the body has a limited ability to convert ALA into EPA and DHA.

Why you should consume omega-3 fatty acids/

You’re probably thinking, “what is omega-3′s significance to my health?”. This is a fair question. Remember that omega-3 fatty acids are considered essential fatty acids and that essential fatty acids are required for many functions of the body, including a normal metabolism. The problem lies in the fact that many of us do not consume enough omega-3 fatty acids, and therefore are bodies are negatively affected.

Many experts agree that the best fat intake is one split across an even ratio. This includes saturated fat, polyunsaturated fat, and monosaturated fat. Most of our diets consist of mostly monosaturated and saturated fat. Unfortunately, while these fats are necessary for health, they are also very inflammatory in nature. This inflammation can lead to inflammatory health conditions such as heart disease, diabetes or arthritis. Interestedly enough, polyunsaturated fats such as omega-3, are anti-inflammatory. These anti-inflammatory properties combat inflammation and round out an otherwise unhealthy fat intake.

The bottom line is that omega-3 is essential to a healthy diet, yet we do not consume enough or any for that matter!

Still not convinced?

If you’re still not convinced whether or not omega-3′s can benefit your health, please note that there are thousands if not ten’s of thousands of research findings, suggesting that sufficient omega-3 intake can have positive affects on everything from heart  disease to depression!

Consider one of the most groundbreaking studies conducted in the 1970′s by researchers studying an Inuit tribe in Greenland. Researchers were shocked to discover that this entire population suffered virtually zero incidences of cardiovascular disease, despite consuming large quantities of fat from seafood. The kicker here is that the fat found in seafood is almost entirely omega-3! Researchers also found that this high level of omega-3 consumed also reduced blood pressure, heart rate and bad cholesterol!

This is only one study of literally thousands that support the notion that omega-3 is essential for optimal health! What are you waiting for? Check out more omega-3 benefits!

Omega-3 Sources via Supplements

The most convenient form is fish oil. Fish oil can offer a big dosage of omega-3 in relatively small amounts of oil. Fish oil comes in various forms such as liquid oil, gelatin capsules and chewables. Not only do these forms of fish oil provide a big dosage of omega-3, they do so at a relatively low cost when compared to sources such as whole food.

Omega-3 can be obtained in the form of supplements from plant sources such as flax seed oil, but there is little EPA/DHA in these sources. Check out flaxseed oil vs fish oil to learn the difference.

The downfall to these omega-3 sources is that these concentrated fish oil supplements have the potential to be contaminated with heavy metals and other toxins since the omega-3 is derived from fish. It is important to choose a quality supplement in order to avoid these fish oil side effects.

Omega-3 Sources via Fatty Fish

Fatty fish is the next best source of omega-3. There are many different shapes and sizes of fatty fish. Fatty fish can be small, prey fish such as sardines, anchovies, herring or even big, pelagic fish such as mackerel, salmon and trout.

Remember that wild-caught fish is your best bet when looking to obtain omega-3. The diet of wild-caught fish is more likely to produce the highly sought after omega-3s not found in farm-raised fish. Expect a 4oz piece of wild-caught fatty fish to have anywhere between 1-2 grams of omega-3.

The downfalls of uses fatty fish as an omega-3 source is that this can be quite expensive. It is also not recommended to eat fatty fish on a daily basis, especially for pregnant women.

Omega-3 Sources via Food

I have outlined the many different omega-3 foods in a previous post, but I will restate the foods that I have found to have the most omega-3. Besides fatty fish, there are other food sources that contain omega-3. Various nuts and seeds such as chia and hemp seeds, walnuts, butter nuts, and flax seed all have omega-3. Grass-fed red meats and cheeses are also sources of omega-3.

Many foods are now being fortified with omega-3. Various breads, yogurts, eggs, mayonnaise and butter spreads contain omega-3.

The downfall to food sources of omega-3 that do not include fatty fish, is that most of the omega-3 found in these foods contain mostly the omega-3 fatty acid ALA and do not include much EPA or DHA. EPA and DHA are the two omega-3 fatty acids that have many health benefits. Do not expect to get the same health benefits from ALA as EPA and DHA.

Summary

Omega-3 can be found in many supplements and whole food sources. The most convenient and potent sources are fish oil supplements. The next best omega-3 source is fatty fish. The last recommended source of omega-3 is whole food such as nuts, eggs, grass-fed beef and cheese and other fortified products.