Low-fat diets are often touted as a way to lose weight and be healthy, but not all fats are bad for you. Extensive research has shown that omega-3 fatty acids are necessary for your body to function and can help prevent a wide range of diseases. Because your body can't manufacture omega-3 fatty acids on its own, you need to eat a diet rich in foods that contain this vital nutrient.
Identification
After early Arctic explorers discovered that Eskimos consumed a high-fat diet but had a low rate of heart disease, it was discovered that their diet contained large amounts of omega-3 fatty acids. Since then, scientists have identified two kinds of omega-3 fatty acids found in fish, eicosapentaenoic acid and docosahexaenoic acid, while the form of omega-3 in plants is called alpha-linolenic acid.
Significance
According to the American Heart Association, omega-3 fatty acids decrease your risk of abnormal heartbeats, lower the triglyceride levels in your blood, lower blood pressure and can slow the growth of plaque buildup in your arteries. Omega-3's have also been tied to the prevention of rheumatoid arthritis and cancer and may have an important role in improving mood and sharpening memory.
Expert Insight
A study by K.A. Harvey et al, published in the "International Journal of Cancer" in 2005, suggested omega-3 fatty acids can help protect against breast cancer, while another study published in the "Journal of Urology" in 2000 tied essential fatty acids to protection against prostate cancer. Researchers at Louisiana State University in 2005 also discovered that anti-inflammatory properties of omega-3 fatty acids provided significant improvement of symptoms in patients with rheumatoid arthritis.
Good Sources
Fish such as salmon, mackerel, herring, lake trout, halibut, sardines, albacore tuna, shrimp and scallops are high in omega-3 fatty acids. Good plant sources include flaxseed, hemp seeds, soybeans and tofu, walnuts, dark leafy greens, cauliflower, cabbage, Brussels sprouts, cloves and mustard seeds. Certain oils are also high in the nutrient, such as canola, corn, safflower, sunflower, flaxseed, cod liver oil, walnut oil and sardine oil.
Considerations
The American Heart Association recommends eating omega-3 fish sources at least two times a week, with a serving being 3-1/2 oz., or about 3/4 cup of cooked fish. The Tufts University School of Medicine adds that you should aim for 7 to 11g of all omega-3 fatty acid sources each week. Research indicates that omega-3s are more easily absorbed by your body from food rather than supplements, but if you do use supplements or oils, they should be stored in tightly-closed dark glass containers in your refrigerator or freezer. You should also avoid heating omega-3 oils, because they're susceptible to damage from heat, light and oxygen, which can turn them rancid and reduce their nutritional value.
Warning
You shouldn't take more than 3g of omega-3 fatty acids from capsules unless under a doctor's care, since high intakes can cause excessive bleeding in some people. Certain types of wild-caught fish, including shark, swordfish, king mackerel and tilefish, also contain high levels of mercury, and children and pregnant women are advised by the U.S. Food and Drug Administration to avoid eating those species of fish.
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