Omega-3 essential fatty acids, also known as polyunsaturated fatty acids, are necessary for a variety of body processes including effective blood clotting, inflammation reduction and maintaining cellular membrane fluids. Omega-3's can't be produced the body and must be obtained from diet. Symptoms of omega-3 fatty acid deficiency include poor memory, dry skin, fatigue, heart problems, depression, mood swings and poor circulation.
The University of Maryland recommends that due to possible interactions with medications and side effects, people who wish to include more omega 3 in their diet should consult a doctor.
Fish
Fish oil contains the omega 3 essential fatty acids, eicosapentaenoic acid, or EPA, and docosahexaenoic acid or DHA, explains the University of Maryland.
According to the American Heart Association, fish high in omega-3 include salmon, herring, mackerel, tuna, and sardines. Mackerel and tuna may contain high levels of mercury and should be avoided by pregnant and breastfeeding women. The American Heart Association recommends eating two portions of fish a week.
Flax Seed
According to Mayo Clinic nutritionist Katherine Zeratsky, flax seeds are a good source of omega 3, fiber, and phytochemicals called lignans.
Flax seed contains the omega 3 essential fatty acid alpha-linolenic acid, explains the University of Maryland, small amounts of which are converted into EPA and DHA.
Health Benefits
According to the University of Maryland, the brain contains concentrated levels of omega-3 essential fatty acids which are important for memory and behavioral function. Mothers who do not eat enough omega-3 during pregnancy are at risk of having babies that develop nerve and vision problems.
Omega-3 fatty acids may be beneficial for high blood pressure, coronary heart disease, and inflammatory disorders, such as arthritis, states the University of Maryland,
In a study published in a 1999 issue of "Prostaglandins, Leukotrienes and Essential Fatty Acids," researchers studied the effects of fish oil on patients with high blood pressure, obesity, high blood cholesterol and high triglycerides. Some of the patients also had diabetes. The team found that fish oil was effective in helping to lower blood pressure and triglycerides in those patients who did not suffer with diabetes and to a lesser extent in those patients with diabetes.
Flax seed may help lower the risk of heart disease, notes Zeratsky, as they help to lower cholesterol levels.
In a study published in a 2007 issue of the scientific journal "PLoS ONE," researchers studied the effect of flax seed on glucose levels in patients with diabetes. The team found that 360 mg of flax seed derived lignan capsules, for 12 weeks significantly improved glucose levels.
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