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.

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.