Omega 3 fatty acids are considered essential fatty acids because they are required for health, but your body cannot produce them. Therefore, you must obtain omega 3 in your diet through a variety of food sources. Supplements that contain omega 3 fatty acids may also be recommended under the supervision of a doctor. Seek a registered dietitian for the healthiest food options for omega 3 fatty acids.
Identification
Omega 3 fatty acids are a class of polyunsaturated fats that are beneficial for proper health. Polyunsaturated fats are considered to be the "good" fats when compared to saturated or trans dietary fats. The University of Maryland Medical Center, or UMMC, notes that omega 3 fatty acids serve vital roles in brain function and healthy development. Eicosapentaenoic acid, docosahexaenoic acid and alpha linolenic acid are the tree types of omega 3 fatty acids found in a variety of dietary sources, reports the UMMC.
Sources
Fish, vegetable and nut oils are the main food sources for omega 3 fatty acids. Omega 3 EPA and DHA oils are predominantly found in fish such as salmon, tuna, mackerel and sardines, according to the UMMC. EPA and DHA fats are also found in certain seafood such as scallops, algae and krill. Flax seeds and walnuts provide the best sources of alpha linolenic acid, reports World's Healthiest Foods. Other plant and nut sources of omega 3 fatty acids include soybeans, pumpkin seeds, mustard seeds and canola oil.
Health Benefits
The UMMC reports that individuals who follow the Mediterranean diet have a lower risk for developing cardiovascular disease. The Mediterranean diet consists of healthy foods that provide prime sources of omega 3 fatty acids such as fish, vegetables and olive oil. The National Institutes of Health's Medline Plus website reports that omega 3 fatty acids have been associated with reduced inflammation and lower blood pressure, cholesterol and triglyceride levels. In addition to supporting heart health, omega 3 fatty acids may also reduce the risk for a variety of disorders such as diabetes, rheumatoid arthritis and certain cancers, according to Medline Plus. However, more conclusive studies are needed to recommend omega 3 fatty acids for the treatment of any disease.
Recommendations
The American Heart Association, or AHA, recommends consuming two servings of fatty fish rich in omega 3 fatty acids per week. For best health, consume fish that is baked or grilled instead of fried. Individuals with coronary heart disease should consume 1 g of EPA and DHA oils daily, according to the AHA. It may be difficult to consume enough omega 3 fatty acids through dietary sources, so the AHA recommends consulting with your health care provider about omega 3 supplements.
Considerations
World's Healthiest Foods notes that omega 3 and polyunsaturated oils are sensitive to heat, light and oxygen. Therefore, proper storage of oils is recommended to prevent oxidation of omega 3 fatty acids. World's Healthiest Foods recommends storing oils in a dark and sealed glass container that is kept in a refrigerator. Cooking with omega 3 oils is not recommended, but it can be added to foods as a dressing or topping. The AHA warns that fish and other seafood contain harmful environmental contaminants such as mercury. Children and pregnant woman should avoid fish that contain the highest levels of mercury, such as shark and swordfish. The seafood that contain the best sources of omega 3 and the least levels of mercury are canned light tuna, shrimp, pollock and fresh salmon, according to the AHA.
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