Why You Need Omega-3 To Prevent Disease and Live Longer by Joseph Mercola

I am often asked what addition to the diet, outside of increasing the intake of water and fresh green vegetables, I most recommend to fight and prevent disease and live longer. My answer is easy: fish oil, fish oil, fish oil! More specifically, as you should read below, fish oil for those whose vitamin D levels are adequate, and cod liver oil for those who will benefit from its high vitamin D levels.

Americans consume a dangerously insufficient amount of omega-3 fats, long-chain polyunsaturated fatty acids that are essential to health but only found in fish oil and a few other foods. I am convinced that this lack of omega-3 in our diets is a primary reason behind many of the diseases Americans face, and our shorter lifespan in relation to many other "first world" countries such as Japan or Greece.

By far, the best type of omega-3 fats are those found in that last category, fish. That's because the omega-3 in fish is high in two fatty acids crucial to human health, DHA and EPA. These two fatty acids are pivotal in preventing heart disease, cancer and many other diseases. The human brain is also highly dependent on DHA – low DHA levels have been linked to depression, schizophrenia, memory loss and a higher risk of developing Alzheimer's. Researchers are now also linking inadequate intake of these omega-3 fats in pregnant women to premature birth and low birth weight, and to hyperactivity in children.

Unfortunately, most fish are contaminated with mercury and PCBs and are no longer safe to eat. Unless you can be certain via lab testing that the fish you are eating is free from contaminants I do not recommend eating it. But there is a way to get the healthy omega-3 from fish without the risk of contamination and that is by regularly consuming fish oil or cod liver oil. Fish oil contains high levels of the best omega-3 fats – those with the EPA and DHA fatty acids – and, as it is in pure form, does not pose the mercury risk of fresh fish.

Help fight and prevent heart disease, cancer, depression, Alzheimer's, arthritis, diabetes, ulcers, hyperactivity and many other diseases
Increase your energy level and ability to concentrate
Provide greater resistance to common illnesses such as flu and cold
Help pregnant women avoid premature births, low birth weight and other complications

As fish oils are by nature very perishable and subject to variances in quality, it is extremely important that you use a high-quality brand. I have researched brands and types of fish oil and cod liver oil extensively, and can with absolute confidence recommend both the Living Fuel Omega 3 & E fish oil capsules with full-spectrum vitamin E and the Carlson's brand of fish oil and cod liver oil. Both are rigorously tested for potency and purity, and because these exceptional brands may be difficult to find in health food stores, I now offer them on my Web site. There are likely other high-quality brands out there, and you can seek them out in your local health food store, but these are the two brands that I most highly recommend.

A quick note on the difference between fish oil and cod liver oil – as I mentioned above the main difference between cod liver oil and fish oil is that cod liver oil is high in vitamin D. Many people, especially those who don't have adequate sun exposure, are deficient in vitamin D and would therefore benefit from taking cod liver oil. You should have your vitamin D levels tested to know for sure whether the added vitamin D will benefit you, as it is possible to overdose on vitamin D. Generally, I recommend cod liver oil in the cool winter months when sun exposure is low and fish oil in the warm summer months when you likely receive more exposure to the sun, and therefore more vitamin D as well.

When talking about omega-3 fats, it’s important to also be aware of omega-6 fats in order to understand their immense role in health. These two types of fat, omega-3 and omega-6, are both essential for human health. However, the typical American consumes far too many omega-6 fats in their diet while consuming very low levels of omega-3. The ideal ratio of omega-6 to omega-3 fats is 1:1. Our ancestors evolved over millions of years on this ratio. Today, though, our ratio of omega-6 to omega-3 averages from 20:1 to 50:1! That lack of omega-3 from fish oil is one of the most serious health issues plaguing contemporary society.

The primary sources of omega-6 are corn, soy, safflower and sunflower oil; these oils are overabundant in the typical diet, which explains our excess omega-6 levels. It’s important to avoid or limit these oils.

A major part of the problem is that at the beginning of 1900 we had very little processed vegetable oils, which are virtually 100 percent omega-6 fat, in our diet. In the last 100 years the U.S. population has gone from consuming virtually no vegetable fats to consuming more than 70 pounds per person per year. It is likely this unnaturally high consumption of omega-6 fats that is totally distorting the important omega 6:3 ratio.

So as I mentioned above, it is vital to reduce the omega-6 vegetable oils in your diet as much as possible while increasing the amount of beneficial omega-3 fats. Doing so will help you to prevent a long list of diseases and I highly recommend that everyone – from infant to senior and every age in between – make these dietary changes for health today.