Omega-3 fatty acids can be found in fatty fish like salmon, snapper and trout and in fish oil supplements. They are essential fatty acids, meaning they must be consumed in your diet because your body cannot produce them, and they have many health benefits ranging from increased heart health to brain function to intestinal health. The Food and Drug Administration (FDA) has not established a recommended intake, but the American Heart Association recommends consuming about two 4 oz. servings of fish per week.
Omega-3 Fatty Acids
Omega-6 fatty acids are found in many food products today. Consuming omega-3 fish oil helps balance the omega-3 and omega-6 fatty acid ratio in your body since omega-6 fatty acids are more prevalent in our food system, and an excess of omega-6s can have negative effects in your body. Fish oil supplements provide you with the necessary omega-3s.
Health Benefits
Fish oil contains omega-3 essential fatty acids, which have overwhelming health benefits. The oil in fatty fish like salmon is primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The omega-3 fatty acids EPA and DHA help lower your risk of cardiovascular disease and some types of cancer and depression; boost memory and increase immune function, joint health and energy levels; and aid cell growth and division.
Brain Health
The DHA found in fish oil improves cognitive function, memory and mood. According to MayoClinic.com, taking a fish oil supplement of 100 to 300 mg of EPA and DHA can help severe depression.
Heart Health
The omega-3s in fish oil help prevent cardiovascular disease and reduce inflammation. Omega-3 fatty acids also help regulate cholesterol levels, slightly lower blood pressure, slow arterial plaque buildup and regulate arrhythmias, which are abnormal heart beats that can lead to death. If you have high triglycerides, the American Heart Association recommends consuming 2 to 4 grams of EPA and DHA, and if you have heart disease, they recommend consuming about 1 gram of EPA and DHA.
Considerations
The quality of fish oil supplements varies depending on what type of fish the oil is taken from and what the fish had been consuming. Also, higher quality fish oil will have been refined to remove impurities such as mercury and polychlorinated biphenyls (PCBs). You can also find fish oil with lemon flavoring if you are sensitive to the taste of fish.
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