by Katerina Nikolas

Created on: December 14, 2010   Last Updated: December 15, 2010

People who follow a well balanced nutritionally sound diet should receive the essential vitamins and nutrients they need from healthy eating. Many are concerned to include certain foods that promote particular health benefits. The low fat fad is out of fashion and has been replaced with sensible advice to incorporate both monounsaturated and polyunsaturated fats in the diet. These are rich in omega-6 and omega-3 fatty acids, vital for their many health benefits.

Amongst their health benefits omega-3 fatty acids are known to counteract heart disease, and research is indicating that it may well work as a cancer preventative. It also helps with mental alertness, dry skin, and can ease the symptoms of depression.

The healthiest diet to follow is the Mediterranean diet, as so many of the foods have proven health benefits and are rich in both omega-3 and omega-6 fatty acids. The Mediterranean diet includes plenty of fish, one of the main sources of omega-3. The American Heart Association recommends eating fish at least twice a week to reap the benefits of omega-3. Excellent choices include salmon, sardines, shrimp, tuna, halibut, mackerel, and scallops.

The Mediterranean diet is based on Greek cuisine which includes lots of fresh vegetables. Oregano is used in most dishes and is a good source of omega-3. Olive oil which is used throughout the Mediterranean is rich in omega-6 fatty acids, whilst other oils contain more omega-3. Those looking to increase their intake of omega-3 fatty acids through diet should use flax seed oil as an excellent source. Choose flax seeds, chai seeds, pumpkin seed and walnuts as great sources of omega-3.

The millions who embark on weight loss diets are more likely to lack essential nutrients unless supplements are taken. Fortunately many diet creators are eager to sell additional supplementation alongside their diets to counteract the nutritional deficits inherent in their creations. Those who choose to follow the New York Body plan are advised to purchase a supplementary wellness kit at $523. The fad diets which promise quick weight loss tend to be nutritionally unsound.

Some commercial diets incorporate foods rich in omega-3 fatty acids. The Abs diet recommends eating fish and leafy greens amongst its twelve power foods. The Flat Belly diet advocates flax seed oil, even recommending it is mixed in a milk shake. The diet also promotes the use of canola and walnut oil, good sources of omega-3.

Both the Biggest Loser diet and the Jillian Michaels diet advocate eating fish as an essential part of a healthy diet. Omega-3 is considered brain food and the Fat Flush diet uses flax oil as a liver detox. Gitterman who devised the diet claims that detoxing the liver will result in increased mental clarity. However the diet is a rather unhealthy fad.

The simplest way to ensure a diet rich in omega-3 fatty acids is to eat a healthy Mediterranean style diet. Packed with foods with healthy properties it is proven to reduce the risks of heart disease, helps to maintain a steady weight, and has the added advantage of tasting delicious.

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