We have all heard about the benefits of essential fatty acids, such as Omega-3, 6 and 9. But did you know that your body can make it's own Omega-9 from the foods we eat? It can't however make the other two. Since the human body cannot make its own Omega-3 and 6, your diet must provide a steady intake of both. Below is a list of common foods that contain Omega-3 and Omega-6.



Dietary Sources of Omega-3

?oily fish

?flax / walnuts

?seal

Dietary Sources of Omega-6

?vegetables

?plants

Unless you consume a lot of oily fish, you are probably not getting your daily Omega-3 requirement. Omega-6 on the other hand is in abundance. So mush so that our diets actually contain to much Omega-6. An easy way to get more Omega-3 into your system is through supplements, which there are three types. Below is an explanation of the three types of Omega-3 supplements available on the market today.

Flax Oil

Flax oil is a non-marine source of Omega-3 and contains the Omega-3 called alpha-linolenic acid (ALA), which the body needs and cannot make for itself. Several other sources of ALA do exist, most notably walnuts and hemp seed. However, because flax only yields ALA, which then must be converted into EPA and DHA by the body, it is not an effective source of Omega-3 for the following reasons:

?Flax oil contains no DPA, the third main component of Omega-3

?Flax oil is high in Omega-6, something our bodies do not need

?Converting ALA into EPA and DHA is not very efficient, especially as one gets older

?Bodily conversion of ALA results in low levels of EPA and DHA

The estimated rate of ALA to EPA and DHA conversion ranges from 5% to 25%. This means in order to make sufficient amounts of EPA and DHA, one would need to consume 5 to 6 times more ALA than you would if you were to use fish oil alone.

Fish Oil

Whether you are eating fish or taking fish oil supplements, fish has been known to contain numerous health benefits, especially fatty species which are rich sources of Omega-3 fatty acids. Proven benefits range from lowering triglycerides and blood pressure and the risk of heart disease, to the more subtle effects of reducing chronic inflammation. Fish oils provide a direct source of EPA and DHA. There are, however, some problems with fish oils:

?Low levels of DPA

?High in Omega-6

?Fish are susceptible to chemical pollutants and dioxins in the water

Seal Oil

Seal oil is one of the best and most direct sources of EPA, DHA and DPA, the third component of Omega-3. While DPA is present in some fish and fish oils, the levels are much lower than seal oil, about 1/5. Seal is oil has been found to be the best source of Omega-3 for the following reasons:

?It is chemically similar to the Omega-3 found in our bodies

?Seal oil contains the highest levels of DPA (up to 10 times more than fish oils)

?Seals can filter out chemical impurities better than fish

Unlike both flax and fish oil, seal oil has only traces of Omega-6, and may be one of the best Omega-3 supplements to reduce the imbalance of Omega-3:Omega-6.