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Omega-3 Fish Oils - Nutritional Advice
Oily Fish - Vital for Optimum Diet Nutrition
Oily fish are a vital part of any healthy diet program. Although relatively high in calories, their unique essential fatty acids contain significant nutritional properties, offer huge health benefits and actually help us to improve weight control.
The omega-3 essential fatty acids in oily fish are called:
- Eicosapentaenoic acid (EPA) and,
Although EPA and DHA can be made by the body from the essential fatty acid alpha-linolenic acid (LNA) in flax and hemp oils, but sometimes this capacity is impaired, so oily fish remains the best source.
Best Sources of EPA and DHA Fish Oils
The best sources of EPA and DHA fish oils are high-fat, cold-water fish like salmon, sardines, mackerel, herring, trout, tuna and pilchards. EPA and DHA fatty acids make up 15-30 per cent of the oil content of these fish. Oily fish should be eaten regularly - say, twice a week - preferably with their skins. Wild fish are superior to fish harvested on fish-farms. This is because commercial fish foods contain less vitamin A and C, and less of the omega-3 fatty acids than ocean foods.
Omega-3 Offers Exceptional Nutritional Benefits
A diet which includes a regular supply of Omega-3's seems to have several health benefits and no known disadvantages. For example, a study in the Journal of the Americal Medical Association found that women who ate five or more portions of fish every week cut their risk of having a certain type of stroke by one-third, compared to women who ate fish once a month or less. This is because omega-3 fatty acids in oily fish make the blood less likely to clot.
Weight Loss Benefits of Fish Oils
A growing body of evidence suggests that fish oils help may assist weight control in a variety of ways, from improving appetite control to increasing metabolic rate. Omega-3 seems to help regulate the body's blood sugar levels, which helps keep hunger at bay. In the long term, it is believed that a diet rich in Omega-3 might lower the risk of diabetes and obesity.
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