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.

The first step you must take is to improve your diet. There are two main areas that need to be focused on with regards to diet and acne. Sugar/refined carbohydrate intake needs to be moderated, and you need to also balance your intake of Omega 6 to Omega 3 essential fatty acids in your diet. Let’s start by taking a look at the impact of high levels of sugars and refined carbohydrates on your skin. When you consume lots of this (which is easy if you drink soda/soft drinks, eat chocolate and candy, or enjoy things such as ice cream and energy drinks) your body has to react by producing large amounts of insulin, in order to counter the glucose spike that occurs within your body. This insulin spike then leads to the production of more hormones, and in turn results in more pimples and acne. Therefore, you need to reduce your intake of simple sugars and processed, refined carbohydrates in your diet.

Now at the same time you also need to balance your intake of Omega 3 and Omega 6 fatty acids. Both of these are very important to your body, but there is a problem in the modern Western diet insomuch as that the ratio of Omega 3 to 6 is now, on average, around 1:20. Historically it was 1:1, which is a healthy level for your body. If you eat lots of fast food, deep fried foods, use hydrogenated oil spreads (as opposed to traditional butter) or eat prepackaged cakes, cookies and snacks designed for long shelf-life, then you probably have 3. This can be very inflammatory for your body and its immune system, and will contribute to pimples and acne.

If you want to prevent pimples on your face then you instead need to boost your Omega 3 intake. This can be done by eating more oily fish and leafy greens (as well as broccoli) Also try nuts such as walnuts for snacks. You can also supplement with Cod Liver oil for greater Omega 3 intake. Now that we have covered the ‘internal’ side of preventing pimples on your face, it’s time to start discussing some useful topical treatments that you can use to help treat and stop further acne. You need to be exfoliating and moisturizing your skin on a regular basis. Moisturizing should, in fact, be done every day; exfoliation should be done at least twice a week. By being consistent with both of these important actions you will help to keep your pores free of blockages, and you will assist your body at getting rid of dead skin cells from the face. Be careful not to use an oil-based moisturizer, nor an overly harsh exfoliant.

It is a known fact that balanced diet can help prevent Diabetes, Heart Disease and some Cancers. We are constantly being told that obesity has reached epidemic proportions. Therefore, it is so important that we all look closely at what we are eating to reduce these health risks. Be familiar with reading the food labels before you buy a product. I can guarantee that you will be amazed when you read the food labels at the amount of hidden sugar and salt present, particularly in processed foods. It means eating the right amount of food and the correct portion size, as well as eating a range of foods.

Meat, fish, poultry, eggs, pulses and beans and non-dairy products. Proteins found in meat, fish and poultry are essential for growth and energy.Eat at least two portions of fish every week, including one portion of oily fish like mackerel or sardines which contain Omega 3 essential for cardiovascular health and better brain function. Fresh fruit and vegetables. Eat at least 5 portions a day. These foods also act as roughage or fibre, essential for bowel elimination and also contain vitamins which can lower the incidence of heart disease and some cancers.

Potatoes, pasta, rice – preferably choose the wholegrain options. These are carbohydrates or starchy foods that give you energy, but should not be eaten in large quantities. Dairy products, milks, eggs, cheese, contain calcium necessary for bone growth and prevention of osteoporosis. Substitute low fat ranges (instead of the full fat varieties) in milk, cottage cheese and egg whites to help reduce your cholesterol (Have your cholesterol tested, as this can be a contributory factor towards heart problems) Cut down on saturated fat and sugar. Try canola oil and pure olive oil for cooking. Extra virgin olive oil for dipping or salad dressings. Eat less salt – no more than 6g a day for adults.Check all food packaging for sugar, salt, cholesterol, saturated fats and calorie content.

Don’t skip breakfast. A healthy breakfast gives you the energy you need for the day. Need some ideas – Oatmeal/porridge made with skimmed milk and include nuts, seeds and fruit. Boiled or poached eggs with wholemeal toast (low fat spread). Wholemeal cereal with fruit. Granola or museli (make your own). Do not shop for food when you are hungry, you will be tempted to buy foods that you should avoid, because you are hungry and need a quick fix.

Hydration is also important for waste elimination and renal function, Green tea is high in anti-oxidants, African Rooibos Red Tea is a caffeine free tea also high in anti-oxidants. Stay clear of fizzy drinks as they are loaded with sugar. Don’t allow yourself to become thirsty, keep a bottle of water on hand to keep well hydrated. If you have not had a recent health check up, I would seriously advise you to go and see your Medical Practitioner.

It is important that you have some dietary advice, particularly if you are over-weight. There are weight loss clubs that you can join such as Weight Watchers which is renowned for its successes and is very reputable, plus it is a great way to meet other people, this can be very motivating. Regular exercise is also essential. Start with steady exercise initially such as walking or swimming. Set yourself some goals, build up your regime over time. If you lack the commitment on your own, join a gym or a club.

Try and combine both aerobic and muscle strengthening exercises. Aerobic exercises can include, swimming, running, power walking, cycling or take an aerobic exercise class. Muscle strengthening exercises would include, weight training, working repetitions, yoga. It is very important that you do not over extend yourself initially if you are not used to exercising. Be determined to succeed. You will be amazed how much better you feel after a few weeks. Not only will you notice the weight loss, but you will feel more energetic and of course you will be healthier.