Fish oil supplements supply a wide variety of health benefits. According to the National Institutes of Health, fish oil may help to treat heart disease, hypertension, high triglycerides, depression, dementia, inflammation and even some forms of cancer. Scientists attribute these benefits to two essential fatty acids known as docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Several popular foods provide healthy quantities of these compounds. Consult your health-care provider before making any radical alterations to your diet or treatment regimen, particularly if you have a medical condition.
Fish
The University of Maryland Medical Center recommends fatty, cold-water fish as the primary dietary source of DHA and EPA. Herring, salmon, halibut, mackerel, anchovies, tuna and sardines all contain significant quantities of these omega-3 fatty acids. Avoid eating tuna, mackerel, swordfish or shark more than once per week, however; these predatory fish often contain unsafe levels of contaminants, such as mercury, dioxin and PCB.
Crustaceans
Edible crustaceans, such as krill, shrimp, lobster and crab, are excellent sources of omega-3 fatty acids. Red krill additionally contains the potent carotenoid antioxidant astaxanthin. Note that some crustaceans contain heavy metal contaminants similar to those found in carnivorous cold-water fish. Serve omega-3-rich shellfish in salads, pastas and vegetable dishes to reap their nutritional benefits. Avoid foods and supplements derived from crustaceans if you have a diagnosed allergy to shellfish.
Algae Oil
In natural environments, fish absorb omega-3 fats from algae oil. Although algae is not included in a typical Western diet, several common foods are fortified with oils derived from this nutritious natural product. Some health-food companies offer soy milk, dairy milk, fruit juice, baby foods, nutrition bars, vegetable oils and cereals containing added DHA or EPA in the form of algae oil. Because algae oil is derived from a plant-based source, people who do not consume fish for ethical or environmental reasons can eat it. Additionally, cultivated algae oil does not pose the risk of contamination from heavy metals or pollutants.
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