Omega-3 Fatty Acids
Omega-3 fatty acids include EPA (eicosapentaenoic acid), ALA (alpha-linolenic acid) and DHA (docosahexaenoic acid.) They are necessary to maintain optimum health but are not produced in the body, so it's necessary to get them from outside sources such as fresh food or dietary supplements. "The World's Healthiest Foods," published by the George Mateljan Foundation, says the best food sources of omega-3 fatty acids are fatty fish such as salmon, tuna, halibut, scallops, snapper and cod. Plant sources of omega-3 acids include flaxseeds, walnuts, winter squash, Brussels sprouts and cabbage. For a complete listing of food sources of omega-3 fatty acids, see the World's Healthiest Foods link below.
Benefits of Omega-3s
According to a report from the University of Maryland Medical Center, studies have found omega-3s to be effective in treating heart disease, high blood pressure, high cholesterol, arthritis, depression, diabetes, skin disorders, inflammatory bowel disease, schizophrenia and emotional disorders, asthma, many forms of cancer and weight loss. The key to receiving the optimum benefits from omega-3s lies in knowing how much you should consume per day.
Daily Intake
The Food and Drug Administration recommends a total omega-3 intake of 3g daily. It also states that supplementation should account for no more than 2g of that, meaning that at least 1g of omega-3 should come from food sources. When looking at the dietary sources of omega-3 listed above, obtaining them from food intake would not be difficult if you add some healthy foods to your diet. For example, according to the World's Healthiest Foods, a 4 oz. serving of broiled salmon contains 2.09g, and 1/4 cup walnuts contains 2.27g.
There is another reason to get omega-3s from food sources--specifically fish, as pointed out in a study by Norwegian researchers. They found that when omega-3 fatty acids were consumed through fish, it increased the levels of EPA and DHA in the blood much more effectively than omega-3 consumption by way of fish oil supplements.
Consult your physician before adding omega-3 to your diet, especially if you are being treated for heart disease or diabetes. Omega-3 can alter the effectiveness of some medications, such as blood thinners and heart medication.
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