Omega-3 fatty acids have been getting a lot of attention in recent years. Research suggests that these beneficial fats might help a wide range of conditions when consumed regularly. Unfortunately, the typical Western diet does not offer adequate amounts of these beneficial fats, and your body cannot produce them on its own. While you will probably derive optimal benefits from eating foods rich in omega-3 fatty acids, you can also consider supplementation.
Sources of Omega-3 Fatty Acids
The three most important fatty acids include ALA, DHA and EPA. You will find alpha-linolenic acid in plant sources such as flax seed, hemp seed and walnuts. You will find eicosapentaenoic acid and docosahexaenoic acid in fatty fish like salmon, mackerel, tuna, trout, herring and sardines. You can also find many products fortified with omega-3 fatty acids that do not normally contain them, such as eggs, vegan vegetable oil spreads, cereals and breads.
Dr. Frank Sacks of the Harvard School of Public Health explains that not enough research exists to determine if one type of fat is beneficial over the other, though many believe that the omega-3 fatty acids in fish are better.
Inflammation
Your body uses fats to produce hormones called prostaglandins --- you have both good ones and bad ones. The good ones quell inflammation; the bad ones promote it. Omega-3 fatty acids create the good kind, which can combat inflammation characteristic of conditions like arthritis, skin disorders and inflammatory bowel disease. Inflammation can also trigger general cell damage that can contribute to serious conditions like cancer, the University of Maryland Medical Center explains.
Brain and Heart Health
You will find particularly rich stores of omega-3 fatty acids in the brain, and eating a diet rich in these beneficial fats might benefit cognitive function and mental health. The UMMC notes that these fatty acids might help with depression, Alzheimer's disease, attention-deficit hyperactivity disorder, schizophrenia and bipolar disorder.
Omega-3 fatty acids also have a reputation for promoting overall heart health. They have demonstrated the ability to lower levels of "bad" cholesterol and triglycerides and raise levels of HDL, or "good" cholesterol. A wealth of clinical research into omega-3 fatty acids has strongly demonstrated its benefits for the heart.
Balance with Omega-6 Fatty Acids
Omega-6 fatty acids play important roles in your health, but when taken in excess, have been seen to trigger inflammation. A typical Western diet usually has an abundance of omega-6 fatty acids --- found in animal products and in vegetable oils such as corn, sunflower and safflower --- and not enough omega-3 fatty acids. Harvard's Sacks notes, however, that recent evidence suggests that omega-6 fatty acids might not be as bad as they appear. The Mediterranean diet, which strikes a good balance between these fats, appears to reduce the risk of heart disease, notes the UMMC.
Suggested Servings
No official recommendation exists for daily intake of omega-3 fatty acids. Sacks recommends eating at least one omega-3-rich food daily. This might include a handful of walnuts, a serving of fish or a couple of tablespoons of ground flaxseed in soup, cereal or salad. If you supplement, do not use more than 3,000 milligrams daily without consulting your doctor. The American Heart Association suggests eating at least two servings of fatty fish weekly to protect against heart disease.
Warnings About Supplements
Fish oil can increase the risk of bleeding, making it potentially harmful if you mix it with drugs or other natural supplements that have anti-clotting action, such as warfarin and garlic. You should also use caution if you take medications for diabetes and cholesterol.
Fish oil supplements might also cause side effects like gas, diarrhea, belching and bloating.
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