The richest sources of Omega-3 are cold water fish, including salmon, allegedly had the lowest level of contamination. There are other important sources such as oily fish, among them the sardine, which is 1:7 between omega-6 and omega-3. The best alternative in the plant world is hemp seed and maintaining an ideal percentage of omega-6 and omega-3 “3 parts omega-6 and some omega-3″ (3 / 1), are economic in animal feed stores but have the disadvantage of having a very hard shell so that its consumption is very unpleasant. The best way to eat this wonderful food is in making milk, mixing the seeds with water for further filtration with filter bags designed for this or machines to make nut milk, is kept refrigerated 48h maintaining their nutritional, is important to avoid heating the milk and the heat damages the fatty acids and fatty acids becomes harmful.

A study by researcher Joan Sabate showed that omega-3 fatty acids that contain nuts are most effective in reducing blood cholesterol than fish. Other alternatives in the plant world are the Chia or Salvia hispanica,  on flax and pumpkin seeds. There are other sources of omega-3 not just as useful as having too much omega-6, like walnuts or canola oils and to maintain the healthy balance of flax seeds should be combined with fruit or nuts are rich in omega-3. In general, the proportion of balance less meat from animals raised on grass with grain servants. In the grass-fed beef the ratio of omega-3 is much higher than in the grain-fed.

One of the highest proportion vegetable sources of Omega 3 (48%) is in the Inchi Sacha, a peanut variety of Amazonian origin that is found mainly in Peru. The compounds of omega-3 fatty acids can be used to reduce triglycerides as an alternative to a fibrate and added to a statin in patients with combined hyperlipidemia (mixed) not adequately controlled with a statin alone. Triglyceride concentration greater than 10 mmol / l is associated with acute pancreatitis, thus reducing the concentration, the risk is reduced. Please note the fat component of omega-3 fatty acids (including the excipients of the preparation) for the treatment of hypertriglyceridemia. There are few clinical trials which highlight the effect of reducing triglycerides lowers the risk of cardiovascular disease.

The omega-6 fatty acids are also essential, but tend to be consumed in excess in modern diets, especially for inclusion in processed food products. Studies have shown that these fatty acids must not only take them in sufficient quantities, then you have to keep some proportion between both types. [8] found that humans evolved by consuming [citation needed] at a ratio of one to one, so this would be the optimal ratio that provides numerous health benefits.

However, some nutrition studies show that western diets, more so the typical American may have ratios of 10:1 (which has negative health consequences) and even up to 30:1. Decreasing this ratio to at least 5:1 between omega-6 and omega-3 benefits asthmatics, 4:1 helps prevent cardiovascular disease by up to 70%, [3] 2-3/1 rheumatoid arthritis and colorectal cancer . [9] Recent studies published in Psychosomatic Medicine (team led by Dr. Janice K. Kiecolt-Glaser, Ohio State University), findings found that the higher was the level of omega-6 fatty acids in the blood of study participants, the more likely they were to suffer symptoms of depression and have higher blood levels of inflammatory substances (substances which include tumor necrosis factor alpha and interleukin.

From Cardiovascular Disease improve our system to alleviate skin problems, omega fatty acids help our bodies both inside and out. But did you know that not all Omega-3 fatty acids are the same?

Different omega-3

It is necessary to properly evaluate the source of the omega-3 consumed. There are basically 3 types of Omega-3 fatty acids:

• AEP, also known as eicosapentaenoic acid
• AAL, known as acid alpha Linolenic
• ADH, also called Docosahexaenoic acid

Each of these three types of omega-3 is obsorbido by our body so different and unique. These fatty acids come from a variety of different foods and supplements. For example, ALA is derived from flaxseed and dark leafy greens. DHA and EPA, on the other hand, are mainly found in coldwater fish like salmon, tuna, herring and mackerel. The Omega-3 fatty acids from plant sources do not contain EPA, so it is important to make sure we eat Omega-3 from a wide variety of sources.

Flaxseed vs. Fish: Omega-3 the difference

Flaxseed and cold-water fatty fish are usually cited as the most important sources of omega-3. However, the health benefits of these two sources differ significantly.

Flaxseed oil is six times more omega-3 oils than fish, where 55% is ALA. The ALA is converted by the body into EPA and DHA, however, the body does not do a very good job of conversion as expected. In fact, only 10% of converts ALA to EPA and DHA digested. This is significant because the health benefits between the AAL and other oils are very different.

The EPA and DHA (fish) are omega fatty acids associated with mental development, improving mood, reducing hypertension, among others. Furthermore, ALA (from flaxseed and other plant sources) works as an anti-inflammatory and antioxidant, meaning that fight free radicals, slows the aging process and protects our body against cancer and heart problems.

What this means is that it is very important to get our daily supply of Omega-3 from different and varied sources. You have to get the Omega-3 sources of both fish and flaxseed.

The Prisma Omega-3

Beyond the prominent omega-3 fatty acids, there are also Omega-6 and Omega-9. Again, not all Omegas are equal, and the 6’s and 9’s provide different health benefits. For example, contains omega-6 GLA which is beneficial for cardiovascular health and nervous system, as for the elasticity of the skin.

The GLA improves circulation and metabolic processes generaly. Omega-9, on the other hand, contain oleic acid, which lowers the risk of heart disease, repair cellular damage, improving neurological health, and improves skin texture.

Given the diverse prism of Omega-3’s, 6’s, and 9’s, it is important that our sources of fatty acids are varied, and so we made sure to enjoy all the benefits essential fatty acids. Since the body can not produce these fatty acids by itself, it is imperative to obtain them from external in our daily diet to maintain and improve our health.

An easy way to make sure the required dose of Omega-3 fatty acids is the use of a good dietary supplement which is contains a mixture of omega 3, 6 and 9, both botanical sources and the fish, and in the quantities and appropriate synergies.