by Jaishree Laxmikant

Created on: January 07, 2011   Last Updated: January 08, 2011

Recent studies have shown that Omega 3 fatty acids are very essential for our body. They are said to be essential for the development of cells in the body. They also reduce the risk of colon, breast and various other types of cancer. They are also helpful in regulating the hormone levels.

Besides this, Omega 3 fatty acids play a very important role in keeping cardiovascular diseases at bay.  Omega 3 fatty acids are responsible in reducing the plaque and fat in the arteries, thereby reducing the risk of heart attacks. It is believed that lack of these acids may lead to dry skin, depression, memory problems as well as general tiredness.

Having understood the benefits of Omega 3 fatty acids, it is important to know the sources of these acids.  Omega 3 fatty acids are found in good quantities in fish. Among fish, cold water oily fish contain a large amount of Omega 3 fatty acids. Some examples of cold water oily fish are salmon, mackerel, herring and sardines. Apart from this, meat is also a good source of these fatty acids. However, it is important to note that meat of grass fed animals contains more Omega 3 than that of grain fed animals.

For those who are vegetarian and do not consume fish, meat or eggs, they can include flax seed oil in their diet as this is one of the richest sources of Omega 3. Besides this, soybeans and walnuts are other good sources of these acids. Apart from walnuts, nuts such as hazel nuts and almonds are also a good source of Omega 3. By using green leafy vegetables, pumpkin seeds, sunflower seeds, sunflower oil and olive oil regularly can also fulfill the requirement of Omega 3 fatty acids. Kiwi fruits are another good source of this.  By simply replacing your oil to Soybean, Canola or Flax seed oil can make a good amount of difference to your consumption of these fatty acids.

Irrespective of whether you are vegetarian or a non vegetarian, there are enough natural sources of Omega 3 fatty acids. You just need to remember to include them in your diet and also to keep everything in moderation. This is because it is recommended that only three grams of Omega 3 fatty acid should be consumed per day by an average adult. An excess of these acids can lead to bleeding and hemorrhagic stroke. A balanced diet is the key to good health.

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