by Mitchell Clark

Created on: December 13, 2010   Last Updated: December 15, 2010

Omega-3 fatty acids have become the latest "wonder food". Foods rich in omega-3 oils reduce inflammation and excessive blood clotting, lower lipid concentration in the blood stream, aid in blood circulation, help reduce obesity and improve insulin response. Omega-3 proponents also claim the oil helps prevent cancer cell growth. Omega-3 fatty acids also reduce the negative effects of omega-6 fatty acids found in poultry, eggs, vegetable oils, cereals, margarine and baked goods. Omega-6 fatty acids, when not balanced with omega-3s, can make the blood more susceptible to dangerous clotting and thickening.

Symptoms that indicate a need to increase your omega-3 intake can include depression, cardiovascular disease, brittle hair and nails, fatigue, type 2 diabetes, joint pain and itchy skin. A lack of omega-3, also known as the "brain food" may also cause an inability to concentrate or remember details.

The suggested ratio to receive the utmost benefits of omega-3 fatty acids is four to one omega-3s to omega-6s. The collection of eicosapentaenic acid (EPA) and docosahexanoic acid (DHA) which make up omega-3 fatty acids are best found in cold water fish. These fish include salmon, albacore tuna, sardines, lake trout, mackerel and herring.  

This primary source of omega-3 fatty acids may also be a cause of the current 20-1 ratio of omega-6s to omega-3s in the diet of many Americans. Predatory fish and marine mammals such as swordfish, shark, tile fish and king mackerel have been found to have high levels of mercury and dioxins. These contaminants are dangerous for pregnant women and children. The FDA advisory, which actually states that up to 12 ounces of various fishes each week is safe for everyone, has been taken out of context and created an omega-3 deficiency in most diets. Two servings of three to four ounces per serving of fish rich in omega-3s is recommended each week.

Those who simply don't eat fish can get their omega-3 needs met from other dietary sources. Flaxseed oil is a potent plant source of omega-3s. Flaxseed though it doesn't contain EPA or DHA, is a rich source of alpha-linolenic acid (ALA) - which the body uses to create EPA and DHA.  Ground flaxseed offers the added dietary benefit of three grams of fiber per tablespoon. Canola oil, cantaloupe,kidney beans, broccoli, spinach, grape leaves, cauliflower, Chinese cabbage and walnuts are also non-fish sources of omega-3s. An ounce of walnuts, about an average handful, contains omega-3s equal to about 3.5 ounces of salmon.

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