by Mitchell Clark

Created on: December 12, 2010   Last Updated: December 17, 2010

For many women suffering from chronic fatigue, migraines, arthritis, high cholesterol and depression the answer may be as close as the local trout pond. A diet rich in Omega-3 fish oil may reduce or even alleviate many of these symptoms. The added benefits of Omega-3 fatty acids has caused it to be labeled the new "miracle food".

In the ongoing battle against obesity and poor health, substituting fish high in Omega-3 fatty acids for meat products teeming with saturated fats is a prime strategy.  According to the

American Heart Association, a diet consisting of the recommended 3.5 oz of fish rich in Omega-3 oils will reduce the risk of cardiac death from abnormal heartbeat. Omega-3 fatty acids also reduce triglyceride levels, blood pressure and the growth of atherosclerotic plaque.

Omega-3 fatty acids also improve brain development and memory, helping those with depression and memory impairment. One of the most effective anti-inflammatories, Omega-3 eases the pain associated with arthritis. As a rich source of vitamin D, Omega-3 oils facilitate the delivery of phosporous to teeth and bones. Studies have even linked Omega- fish oils to the prevention of periodontal inflammation.

Fatty fish offer the best source of Omega-3 oils and include: mackerel, lake trout, salmon, sardines, herring and albacore tuna. These fish, served grilled or baked, are the recommended means of intake for Omega-3 oils. The fish should be prepared using low-sodium, low-fat seasonings such as herbs, lemon juice and spices. These foods are high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are beneficial in reducing heart disease.

Some species of fish may have high levels of mercury and dioxins. Predatory fish, such as sharks, were found to have the highest contaminant levels. Pregnant women and children have been advised by the U.S. Food and Drug Administration to avoid shark, swordfish, tile fish and king mackerel. Additionally, high levels of Omega-3 fatty acids may cause excessive bleeding.

Tofu and other soybean sources, canola, flax seed and walnuts also provide a third Omega-3 oil, alpha-lenolenic acid (ALA), also essential for good heart  health.

Those suffering from coronary artery disease may not be able to obtain ample Omega-3 from food consumption, finding it necessary to take a supplement. Those suffering from high triglycerides or arthritis may also benefit from using supplements. Omega-3 supplements should contain a balance of all 8 Omega-3 family members, as this is necessary to obtain the benefits of EPA and DHA. A doctor should be consulted before taking any supplements.

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