Omega-3 benefits (part 2)

Part 1, Part 2

You know yourself that when you're ill you're more likely to feel mentally and emotionally fragile.

No doubt you will have heard about the benefits of taking omega 3 (you will know a little at least if you visited Part 1 of this article).

To understand better why, imagine the following... 

You replace old tyres on your car, you use the best fuel and the right oil.

You replace worn parts with shiny, good quality new ones.

How much more efficiently would your car run, and would you not have reduced your chances of a breakdown?

Whilst you can't replace your parts, when you eat the right foods (including the right fats) your brain and body 'run' much better too.

Note: Animal fats are particularly good for you, according to Dr Natasha Campbell-McBride, if you have symptoms that point to ADD, ADHD, Asperger's and autism. (I am not a fan of labels, but at least they do provide a short cut to some sort of understanding).

Further down I've provided a list of foods that contain Omega-3 which I hope will make it super easy for you to find a starting point.

The benefits of Omega-3
- 5 supposedly proven results

Omega-3 is the subject of numerous studies. Since our understanding of how the body works is improving all the time, it helps to keep an eye on developments.

Make sure though you also visit my page on omega 3 side-effects.

Here are some of the supposed Omega-3 benefits:

  1. It can lower the risk of cardiovascular disease - fish oil is very beneficial for the health of your heart.
  2. It lowers the risk of cancer
  3. It lowers the risk of arthritis
  4. It improves brain function: cognitive (memory and performance) and behavioural processes. This is of course of huge importance with regards to your mental and emotional well-being
  5. It reduces inflammation (interestingly, inflammation has now also been linked with depression)

For a complete overview of Omega-3 benefits, have a look at the helpful links below.

How much Omega-3 do I need to get the benefits?

The average American adult gets less than 1g of Omega 3 fatty acids per day. However, the recommended daily amount, especially for people who are suffering from depression, is reported to be somewhere between 2-4g.  

Dr. Sears even recommends higher doses. (I'm getting a mental image of you turning up your nose at the thought of spoonfuls of oil and huge capsules!)

Omega 3 sources

Omega 3 consists of two primary - and very important - fatty acids. Take a deep breath before you read this: one is eicosapentaenoic acid (EPA) and the other is docosahexaenoic acid (DHA). EPA is especially beneficial for depression.

I know... I can't pronounce them either - let alone remember them!

  • EPA - found almost exclusively in cold-water seafood
  • DHA (particularly beneficial for the membranes of your nerve cells) - found almost exclusively in cold-water seafood fish (not farmed fish, unless they were fed Omega-3 rich food)
sardines contain omega 3

Here is a list of Omega 3 sources to help you shop:

  • sea-bass

ALA (also an important fat) is found in plant sources. (Note: The conversion from ALA to DHA varies between individuals, therefore eating fish or fish oils is essential!) Here are some more omega 3 sources:

  • walnuts
  • flax seeds
  • chia seeds beans
  • olive oil
  • winter squash
  • tofu (there can be problems with eating tofu though; see

If you want to beat depression for example, choose the right foods that contain Omega 3. It beats taking antidepressants with their multiple side-effects and potential damage to your brain - if they work at all.

Remember: your personal wellbeing contributes to the health of your relationship!

Does Omega-3 help depression?

In Greenland, Eskimos consume 7-10g per day of long-chain Omega-3s (DHA and EPA) and know virtually no depression. (Or at least, those who have been able to hold on to their traditional life-style of course).

Yet Eskimos spend much of their waking time in the dark with little exposure to sunlight.

Why is that significant?

Well, you yourself may well be aware of how much better you feel in the summer than in the winter. For more on this, have a look at my page about Fish Oil and Depression. The right food can really help you if you're suffering from depression.

Would you benefit from Omega-3 supplements?

Many people simply don't like the taste of fish. Others have, understandably, avoided both fish and fish oil because of an allergy. Some are worried about toxins in fish such as mercury, lead and PCBs.

Perhaps you are taking omega 3 supplements, like many other health conscious individuals, or you're at least you're considering doing so.

At the very least try to avoid the cheapest stuff on the market. Some fish oils have been extracted by chemical or mechanical means. It may have been heated or otherwise spoiled. However, I really want you to be aware of all the side effects of taking fish oil supplements. I used to take fish oil supplements, but I don't anymore.

Return to Part 1 of the benefits of omega 3.

Free as a bird: two gulls flying high

What else do you need right now?

All the information on my website is free.

It may not be enough though. And when you're most in need - and free to choose - it can be hard to decide what other kind of help you need even if you have to pay for it.

I've done the hard work of finding effective and trustworthy tools. Feel free to choose from these 4 categories:

Part 1, Part 2

Related Articles

Extensive List with Natural Depression Treatments
Extensive List with Natural Sleep Remedies
Additional Sleep Tips
Are You Suffering from Adrenal Fatigue Symptoms?

Other Helpful Links

University of Maryland Medical Center - overview of the benefits of omega 3 - The dangers of taking fish oil supplements
Dr Natasha Campbell-McBride

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