Omega 3 or the essential fatty acids are also known as the 'good fats' that play a major role in the healthy functioning of the heart and the nervous system.
They help reduce the risk of coronary heart diseases by lowering the triglycerides in the blood.
Deficiency of Omega 3 can lead to excessive fatigue; weaken the joints, cause skin allergies and inflammation.
However, proper intake of fish oil and other foods rich in Omega 3 can help you get rid of all these problems.
Omega 3 is the name given to a group of essential fatty acids - DHA (Docosahexanoic acids), EPA (Eicosapentaenoic acids) and Alpha-Linolenic acids (ALA).
These fats cannot be synthesized by our bodies which is why we need to get these from our diets and other supplements.
Recent studies reveal that approximately three quarter of the population of Western countries is deficient in Omega 3 fatty acids.
This is largely because of lack of information about the dietary sources of these fatty acids.
The diet of most Americans and Europeans lacks Omega 3 but is quite rich in omega 6 fatty acids.
This imbalance results in a variety of disorders such as depression, diabetes, arthritis, eczema, heart problems and even Alzheimer's disease.
By including more omega 3 foods in your diet, you can correct this imbalance.
Which Omega 3 foods should I include in my diet? Let us give you an insight into the top sources of Omega 3 fatty acids.
It will do you good if you include these omega 3 foods in your daily diet.
The dietary sources of omega 3 can be divided into two categories - Aquatic and non-Aquatic sources.
The aquatic sources consist of mainly cold-water fishes such as Salmon, Mackerel, Tuna and Sardines.
Other sources are shrimps, oysters, halibut and crabs.
The non-aquatic or the vegetarian sources of omega 3 include Flaxseed oil, canola oil, walnuts, spinach, broccoli, cauliflower, cabbage, soybeans and brussel sprouts.
Olives, corn, sunflower oil and pumpkin seeds are also a good source of Omega 3 fatty acids.
Amongst these, the richest sources of Omega 3 fatty acids are Fish oils.
Cold water fishes such as Salmon, Mackerel and Tuna etc are a rich source of essential fatty acids.
Another cold water species called the Hoki fish is well known for its high DHA content.
The Hoki fish is found in the Southern oceans of New Zealand and has over 40% higher amount of DHA than your average fish.
Thus, the fish oil extracted from this fish is far superior to others and is much sought after.
It is not advisable to consume large quantities of fish in the natural form as they are known to have high level of contaminants in them.
Most of the oceans and rivers have high level of pollutants such as mercury, metals, natural contaminants etc.
Pharmaceutical grade Fish oils that have been molecularly distilled are a safer option when it comes to omega 3 foods.