Omega-3 fatty acids are needed for good health. The human body cannot manufacture its own omega-3 fatty acids, so they must be consumed. You can get omega-3 fatty acids in your diet from eating plants and nuts, or from cold-water fatty fish and shellfish. Alternatively, you can take omega-3 supplements to boost your dietary intake of these beneficial oils.
Omega-3 Fatty Acids
Omega-3 fatty acids play a vital role in your health. According to the Harvard School of Public Health, omega-3 fatty acids form a part of the body's cell membranes and affect the function of the cell receptors. Omega-3 fatty acids also contribute to hormone production, including hormones necessary for blood to clot properly and hormones that regulate the tension of artery walls. One of the main functions of omega-3 fatty acids seems to be its role in reducing inflammation in the body.
Omega-3 Fatty Acid Benefits
Omega-3 fatty acids are found in high concentration in the brain, so it is believed that they play a role in the brain's performance, including memory and behavior. According the University of Maryland medical Center, unborn children that do not get enough omega-3 fatty acids during gestation may experience problems with their vision and nervous system. Adults who do not get enough omega-3 fatty acids in their diet may experience dry skin, fatigue, circulatory and heart problems, and even depression.
Marine Omega-3 Oils
Omega-3 fatty acids are actually a family or polyunsaturated fats. Two of these fats are eicosapentaeonoic acid, or EPA, and docosapentaenoic acid, or DHA. Both EPA and DHA are found only in marine sources of omega-3 fatty acids. The University of Maryland Medical Center notes that most Americans get about 14 to 25 times more omega-6 fatty acids in their diet than omega-3 fatty acids. The Center recommends balancing these two nutrients and encourages Americans to add more fish to their diets. Ideally, you should try to consume fish at least twice a week.
Plant-Derived Omega-3
Plants also contain omega-3 fatty acids, but the form of omega-3 acids found in plants are alpha-linolenic acids, or ALAs. These fatty acids are smaller molecules than the EPA and DHA omega-3 fatty acids. Food sources of ALA include English walnuts and flaxseeds. Omega-3 fatty acids are available as oils, the most common of which are flax, canola and black current oils. Humans can convert alpha-linolenic acids into EPA and DHA, but the process is inefficient and does not provide enough of these fatty acids for optimum health.
Sources
Although omega-3 fatty acids can be found in both plant and marine sources, the EPA and DHA types are found only in fish and shellfish. Cold-water fatty fish contain the highest amounts of omega-3 fatty acids, with wild salmon, bluefin tin and anchovies among the top choices. Mussels, oysters, scallops and shrimp contain moderate amounts of omega-3 fatty acids; and clams, lobster and crayfish contain only small amounts of the oils. Algae and krill are also sources, and you can buy krill oil supplements.
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