Omega-3 is the name given to a family of polyunsaturated fatty acids. The parent Omega-3 - alpha-linolenic acid (ALA) - is described as 'essential' as, like vitamins, it must be obtained from diet. Omega-3 fatty acids have been well documented for their ability to reduce inflammation, with strong anti-inflammation properties. Adding fats to your diet is essential if you want to live a healthy lifestyle that results in feeling and looking great, but it has to be the right kind of fats. Essential fatty acids fall within this category and are a crucially important addition to anyone's diet. Omega-3 essential fatty acids are made up of two components: DHA (which stands for docosahexaenoic acid) and EPA (eicosapentaenoic acid)

Omega 3 deficiency signs:

Do you have dry skin?

Do you have any inflammatory health problems?

Do you suffer from water retention?

Do you get tingling in the arms or legs?

Do you have high blood pressure or high triglycerides (the name for fat in the blood)?

Are you prone to infections?

Are you finding it harder to lose weight?

Have your memory and learning ability declined?

Do you suffer from a lack of coordination or impaired vision?

If you are a child, are you small for your age or growing slowly?

The main benefits of Omega-3

The Omega-3 fatty acids are necessary to life at every stage, before birth even. They are found in the membrane of every cell in the body and help to ensure that the cell membrane is capable doing it's job. They are also used in the regulation of all biological functions, including those of the cardiovascular, reproductive, immune and nervous systems. So optimum health can only be achieved when sufficient Omega-3s are obtained from the diet. ilizes blood sugar levels and lowers insulin levels - boosts your immune system - encourages your body to burn fat and decreases appetite - improves your mood and attention span - reduce inflammation - improve your skin tone and radiance.Omega-3 also helps to maintain good health, promote brain and vision development and protect against disease.

In chronic illness, it has been shown that an increase in the Omega-3 fatty acids of marine origin can effect an improvement across a range of conditions, both physical and mental.

With the already mentioned, strong anti-inflammation properties, it makes sense that fish oils have been touted as the next big thing in arthritis care. But do these oils really work? Are they a cure for that constant arthritis pain?

As with most alternative medicine therapies, there is not yet adequate research to conclude whether fish oil is truly effective in relieving the symptoms linked with arthritis.

However, early investigating is encouraging. Recent clinical trials and laboratory studies have concluded that fish oil, because of its omega-3 makeup, may be helpful in reducing the feelings of stiff morning muscles and joints that so many arthritis sufferers experience. Researchers have not yet concluded the appropriate dosage for maximum effectiveness, nor how long treatment should last. However, researchers have also discovered possible side effects of fish oil supplementation. In some cases, fish oil has been shown to increase the risk of the blood's ability to clot. For some people, consuming fish oil may affect the time it takes for their blood to clot. This can be an very important concern in cases where the patient is taking medications that affect their blood.

Fish oil supplementation has also been shown to interact with blood pressure medications. It seems that, taking fish oil supplements while taking high blood pressure medications may cause their blood pressure to lower significantly. Another possible risk of supplementing with fish oil is that fish can often contain significant levels of contaminants.

Fish are often found to be dangerous because of their mercury level. Consuming fish oils could put at risk, young children, and women who are pregnant or nursing.

Fish to avoid:

Shark (high mercury contamination)

Swordfish ( high mercury contamination)

Tuna Farmed salmon (PCB and dioxin contamination, pollutes coastal waters, depletes wild fish)

Chilean sea bass

Tilefish King mackerel

To avoid these risks, make sure to find a low-mercury fish.

Good fish choices:

Wild salmon - including most canned (high omega-3s)

Sardines (high omega-3s)

Oysters (high omega-3s)

Freshwater trout (high omega-3s)

Farmed catfish Black cod/sablefish

Halibut Clams and mussels

The good news: beside these risks, consuming fish oils generally causes very few side effects. The side effects that do exist are relatively minor, and may consist of stomach disturbances and gas.

If you do not like fish you can get omega-3's from vegetable sources:

Vegetable sources

unrefined whole grains,

dark & leafy greens ( such as spinach,kale and arugula)

walnuts,

flaxseeds

pumpkin

flaxseed oil (can be taken in liquid or capsule form; it can be added in most of your cooking including salad dressings and sauces)

canola oil,

soybean oil

arugula

You are better, however, to get your omega-3's from seafood because your body converts only about 15 percent of dietary ALA to EPA and much less to DHA. But what do you do if you don't like, and absolutely refuse to eat, seafood?

Well, fortunately you can get omega-3's in capsule form. But do be aware that not everyone's stomach can handle these capsules, but try them out for one month. It's an extremely convenient way to add omega-3's to your diet. When purchasing omega-3's in pill form, you'll notice some products also contain the other two components of essential fatty acids: omega-6 and omega-9.It is best if you stick with the products that contain only high amounts of omega-3's.

When adding omega-3's to your diet through pills, look for 1,000 mg pills and take 3-9 per day with food depending on your current health status and healthy living goals. Your physician should be able to consult with you about this. So now you have a good introduction into omega-3 fatty acids and the different ways to add them to your diet, but what are the health benefits associated with them? Plenty! Here's a quick list and you can also easily do some research by searching for "benefits of omega-3" in your favorite search engine. - stabilizes blood sugar levels and lowers insulin levels - boosts your immune system - encourages your body to burn fat and decreases appetite - improves your mood and attention span - reduce inflammation - improve your skin tone and radiance If you not excited about this proven, inexpensive and easy-to-get fatty acid supplement, then check your pulse! At the very least Omega-3,added to your diet that will help improve your health by leaps and bounds.

As the Omega-3 fatty acids have powerful physiological effects, it is important that people on prescribed medicines, or who take aspirin on a regular basis, consult their doctor before taking Omega-3.