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Healthy Eating & Omega 3 Fats

Omega 3

Omega-3 is the name given to a family of polyunsaturated fatty acids found naturally in oily fish and some types of seeds. They are classified as essential because the body can make its own omega-3 fats; they must be taken in through the diet.

Their benefits are thought to be numerous and wide-ranging: from reducing the risk of cardiovascular disease to limiting anti-social behaviour in teenagers. The recommended daily allowance of Omega-3 fats varies according to different reports, but around 3g per day is thought to be optimal.

What can Omega-3 fats do for you?

  • Improve heart and brain function
  • Maintain membranes of all cells
  • Lower blood pressure
  • Reduce the risk of blood clots
  • Reduce risk of certain cancers

What indicates a deficiency in Omega-3 fats?

  • Dry skin, dandruff, eczema
  • Inflammatory conditions and allergies
  • Hormonal imbalance, PMT, breast pain
  • Poor memory, mood swings, difficulty concentrating
  • Obesity and high cholesterol

Who particularly needs Omega-3 fats?

  • Pregnant women and mothers who are breastfeeding
  • Vegetarians as their body will not have access to the Omega-3 fats in oily fish
  • Men; studies suggest men are more vulnerable to heart disease and depression, both of which Omega-3 can help combat

Foods high in Omega-3 fats

Food Serving size Cals Amount GDA (%)
Salmon 100g 215 2.3 g 76 %
Mackerel 160g 382 3.2 g 106 %
Tuna 100g 99 1.6 g 53 %
Sardines 86g 168 1.8 g 60 %
Pumpkin seeds 30g 178 1.0 g 33 %
Walnut oil 30g 152 3.4 g 113 %

Disclaimer
You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

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