Omega-3 is a polyunsaturated fatty acid also known as PUFA. Consumption of omega-3 is necessary to maintain normal growth and development. A diet rich in omega-3 fatty acids can reduce the risk of cancer, heart disease and arthritis. Omega-3 is found naturally in cold-water fatty fish, such as salmon, tuna and halibut. In order to get the recommended allowance of omega-3 individuals should consume two servings of fatty fish per week or through the ingesting of fish oil supplements.

Requirements for Men and Women

The daily recommended allowance of omega-3 for men is 1600 milligrams. Women should have 1100 milligrams a day. Men require more because they have more muscle mass. Pregnant women should have 1400 milligrams. The increased dosage is because they are providing nutrients to their unborn child. The Mediterranean diet was used as an example in determining the proper intake of omega-3.

Omega-3 Fish Requirements

A variety of oily, cold-water fish have omega-3. Unlike other fatty protein sources, fish is a healthy unsaturated fat. Salmon contains the highest amount of omega-3. A 3 oz. serving of cooked salmon contains 1.1g to 1.9g. Flounder and pollock have approximately the same, between .45g to .48g. Shellfish such as crabs have up to .4g. These fish options do not contain any detectable mercury concentrations.

Fish Oil Supplements

Fish oil supplements can be bought at any pharmacy or prescribed by your health-care provider. Fish oil is extracted from the oily fish like salmon and tuna. One, over-the-counter fish oil supplement contains about .85g of omega-3. Lovaza is fish oil that needs a prescription. One Lovaza capsule contains .842g of omega-3. It is up to the provider to determine how much should be taken with either option. Any supplement taken over the counter should be discussed with your provider first.

Do you want to lose weight and love longer? Try Mediterranean diet plan.

This special plan emphasizes the basics of eating healthy like eating lots of fish, vegetables, fruits and whole grains, and incorporates unconventional components such as olive oil and red wine. By adding these variations to a diet that has been proven successful, a person can lose weight and fight heart disease. The Mediterranean diet plan is said to not only be an excellent way to lose weight, but it is supposed to do a great job at drastically reducing your risk of heart disease and some cancers.

Traditional Mediterranean diet plans are chock full of whole grain pastas, brown and wild rice, and other whole grains, including whole grain breads. As many fruits and veggies as possible should also be eaten each day. If meat is eaten, people on the Mediterranean diet mostly eat fish. Very rarely is red meat consumed on this plan. Nuts are also enjoyed in small quantities with this diet, as nuts are high in good fats and can produce added protein. A small amount of olive or canola oil can also be enjoyed on the Mediterranean diet plan.

The main components of the Mediterranean diet plan are:

* Eating little or no red meat * Consuming fish at least two or three times per week * Eating small amounts of nuts each day * Eating mostly fruits and vegetables every day * Only eat health fats such as olive oil * Avoid using salt. Instead flavor your foods using spices and herbs * Exercise at least 30 minutes per day

The plan puts a lot of emphasis on eating healthy fats. That is why fish is the main meat in this diet. Fish are loaded with omega-3 fatty acids, which lower triglycerides, which improve the function of the blood vessels in our bodies. Nuts are also laden with omega-3s, and are encouraged on this diet as well. Just make sure that you are not eating nuts with lots of salt or sprinkled with sugars.

Wine is also allowed on this diet, in moderation, because studies have shown that consuming small amounts of wine on a regular basis may contribute to a reduced risk of heart disease. Typically, no more than 8 ounces of whine should be consumed on a daily basis.

If following the Mediterranean diet plan, you will want to avoid harmful fats such as hydrogenated oils and saturated fats as these are major contributors of heart disease. Red meat is also heavily associated with heart disease and should be cut completely out of the diet or should be limited to very small amounts per week.

Living a lifestyle by following the plan is very healthy and enjoyable. By choosing plenty of fresh fruits and vegetables, limiting your red meat consumption, eating plenty of fish and small amounts of healthy fats and wine, you can not only lose weight, you can reduce your risk of heart disease and cancer.

It is thought that omega 3 can provide you the protection against lots of ailments. It protects our heart, lowers our cholesterol, and increases the level of good cholesterol. It can help with arthritis, skin problems and brain growth. Major mental health issues could crop up in the absence of proper brain growth. The EPA and DHA found in omega 3 have been shown to be carriers of important proteins that reduce inflammation and improve the blood circulation. They are also helpful in curing the stress related diseases. By adding omega 3 supplements to your diet, you can avoid cardiovascular diseases, bipolar disorder, depression, prostrate and breast cancer, arthritis, schizophrenia and many more such problems.

You should consume more of salmon, tuna, anchovies, bluefish, herring, mackerel and sardines in your diet to get the proper dosage of omega 3. If you cannot manage two servings of fish in your diet per week, then taking supplements is the best option. You can take Omega 3 fish oil supplements; they contain both DHA and EPA. The flax seed oil provides you with ALA, which is also a form of essential omega 3 fatty acids. The body is able to convert the ALA into DHA and EPA. If you haven’t yet caught on the heart disease, eating fish two times a week should be sufficient to meet your daily requirements.

If you have already developed some heart problems, help your heart out by getting 1 gram of omega 3 every day from fish or Omega 3 supplements. Monitoring your triglyceride level is also very important for the health of your blood and heart. If you have been told that your triglyceride level is on a higher side, then you should try to add 2 to 4 grams of omega 3 per day. If you are still suffering from health issues, even after adding omega 3 to your diet hasn’t shown any side effects, it is advisable that you to coordinate all your medicines and other remedies with your doctor to be sure you take the correct dosage prescribed for you.