Your body needs omega-3 fatty acids--also known as polyunsaturated fatty acids--but can't produce them. So you need a diet rich in omega-3.
Function
Omega-3 fatty acids are essential to growth and development, and to brain functions.
The American Heart Association finds omega-3 fatty acids are beneficial to the hearts of people who have heart disease, those who are at high risk for it and for those with healthy hearts. It cites research that concludes omega-3 decreases abnormal heartbeats, triglyceride levels and blood pressure, as well as the growth rate of plaque in your arteries. In fact, it calls omega-3 one of the "Top 5" foods that lower cholesterol numbers.
The anti-inflammatory properties of omega-3 are attributed to also helping lower the risks of cancer and arthritis, improving memory and other brain performance, and enhancing behavioral functions.
Poor circulation, depression or mood swings, dry skin, poor memory and fatigue can be attributed to omega-3 deficiencies.
Foods
Tufts University provides a list of foods that contain omega-3 in the order of their concentrations.
The fattier the fish, the better. Salmon, mackerel and sardines top Tufts' list. Nuts and seeds, such as pecans, walnuts and flaxseed, are high in omega-3. Oils such as canola, unhydrogenated soybean and olive oils are good sources, as are soybeans and tofu.
Vegetables offer less omega-3, with small amounts in spinach, dandelion greens, kale and others.
Daily Needs
The American Heart Association recommends eating at least two servings of fatty fish each week. It defines a serving as 3.5 ounces of cooked fish, or about three-quarters cup of flaked.
Bake or grill fish so you don't add unhealthy fats to your meals.
Consider These Supplement Warnings
If you choose to use supplements, buy them from a reputable company that certifies the absence of mercury, lead, cadmium and other heavy metals in its products.
And know that bloating, belching and diarrhea can result from taking omega-3 supplements.
Because they may also increase the risk of blood thinning, don't take more than 3 grams daily of omega-3 supplements without a health-care provider's supervision.
Talk With Your Doctor
Just like any dietary changes, discuss increasing your intake of omega-3 fatty acids with your health-care provider. That's especially important advice if you have a chronic disease and/or take regular medications with which omega-3 may interact.
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