The wide ranging benefits of omega-3 have been proven in clinical studies. Including omega-3 sources in our daily meals would result in a much healthier body. The benefits produced by omega-3 are so good that they cannot be ignored because of how much it contributes to overall health.

Omega-3 and their sources

The constituents of omega-3 essential fatty acids (EFA’s) are polyunsaturated fats commonly known as “good fats”. The essential fats that are required by the body are not produced inside the body thus it should be derived from food supplements. The desirable fats are needed for normal brain growth, eyes and nervous system of a human body. Clinical studies have shown that the benefits of omega-3 are due to the presence of docosahexaenoic acid and eicosapentaenoic acids.

The major portion of omega-3 comes from animal foods and not plant. Flax seed is one of the sources but it must be converted from flax oil omega-3 to DHA and EPA in the body which is quite difficult for older and unhealthy persons. The top three sources of omega-3 are fish oil especially cold water fish oil, red meat, and natural eggs. Omega-3 oils produce DHA and EPA in natural forms which can be readily assimilated and nourished by the body for which no conversion is needed.

The benefits of omega-3 as proved by clinical studies are listed below and should be considered when developing your nutrition for weight loss:-
• It works to improve heart heath. By minimizing the likelihood of cardio-vascular disease, thus heart related deaths are less likely to occur. It also helps to lower triglyceride levels. In fact, the American heart association (AHA) has recommended two serving of cold water fish a week and one serving of fish a day for healthy and unhealthy person respectively.
• It also helps in improving moods. Mood disorders like depression benefit out from omega-3 since the lack of omega-3 fatty acids (DHA) has been shown to be linked to depression.
• Minimizes risk of Alzheimer’s disease – researchers have found that fish oil along with DHA may be behind the protection of the nervous system.
• Allergies occur infrequently – the symptoms of diseases like hay fever, asthma, food allergies, and skin allergy are protected against.
• Also helps in the improvement of memory and brain function. It has a considerable role in the stimulation of a learning ability.
• Minimizes Rheumatoid Arthritis. DHA and EPA containing in fish oils lower the amount of elements responsible for the inflammation of Rheumatoid arthritis.
• It benefits eye health – consuming oils from fish derivatives lowers risk of common eye disorders in people during old age.
• Lowers cancer risk – researches have shown the link of omega-3 with lowering breast and prostate cancers. 

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