Omega-3 fatty acids are nutritional fats that are helpful in preventing risk factors associated with numerous medical conditions. These include arthritis, heart disease, cancer, mental impairment and psychological disorders. Fish and flaxseed oils are rich sources of omega-3s, which are also readily available in supplement form.
Three Types of Omega-3
Three different types of omega-3 fatty acids are used by the body. Alpha-linolenic acid (ALA) is found in many different plant-based foods. The body cannot use this type of omega-3 directly, so it converts ALA to two other forms it can use, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the forms of omega-3 found in fatty cold-water fish.
Best Food Sources of Omega-3s
Fish particularly high in omega-3 fatty acids include salmon, mackerel, herring, lake trout, halibut, sardines and albacore tuna. Other marine life, such as krill and algae, also contain omega-3s.
Freshly crushed flaxseeds, flaxseed oil, pumpkin seeds, pumpkin seed oil, walnuts, walnut oil, soybeans and soybean and canola oils are some of the best plant sources of ALA omega-3s.
Omega-3 Supplements
Fish oil capsules are rich sources of EPA and DHA omega-3s. Read the labels on jars of supplements to be sure you're buying a product that is certified free of mercury, lead and other heavy metals. Recommendations from the American Heart Association (AHA) are as follows: 0.5 to 1.8 grams daily for prevention, 1 gram daily of EPA and DHA in fish oil supplements if you have coronary heart disease and 2 to 4 grams daily to lower triglycerides (blood fats), always under the supervision of a doctor. If you take alpha-linolenic acid, the AHA suggests a beneficial dose of 1.5 to 3 grams daily.
Omega-3 supplements can interact with several medications commonly taken by people who have heart disease, diabetes or chronic pain. Speak to your doctor to find out if omega-3 supplements are a good choice for you, especially if you have a diagnosed medical condition or take any other medications or supplements.
Omega-3 Deficiency
A study published in 2009 by the Harvard School of Public Health suggested that anywhere from 72,000 to 96,000 preventable deaths occur each year as a result of omega-3 fatty acid deficiency. Symptoms that could indicate a deficiency include fatigue, dry skin, memory lapses and mood swings.
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