Omega-3 fatty acids are polyunsaturated fats. They have numerous health benefits, especially for pregnant and nursing women. They can be consumed through various fish, olive oils, plants and vegetables. Most Americans do not meet their daily requirement of omega-3s because they do not consume adequate amounts of fish or vegetables, so fortify your diet with a variety of foods.
Definition
Omega-3s that are found in fish are called eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA. Omega-3s found in plant products are called alphalinolenic acid or ALA. University of Maryland Medical Center states that they are considered essential fatty acids because the body cannot produce them, so they must be taken in through diet.
Benefits
Omega-3 fatty acids have numerous health benefits, according to Worlds Healthiest Foods. They help reduce inflammation that contributes to joint pain and atherosclerosis. They keep LDL cholesterol levels low, while raising the good HDL cholesterol to promote heart health. Omega-3s can reduce risk of cancer, hypertension and obesity.
Plants
Nuts and seeds that come from plants have high levels of ALA. Walnuts and flaxseeds have the highest amount of omega-3 acids. Just a small increase in consumption can have health benefits. Walnuts and flaxseeds can be added to salads, breads and baked goods. Ground flaxseed can be added to almost any food, but it has to be used within 24 hours of being ground or it loses many of its healthy properties. Mustard seeds and clove have small amounts of omega-3.
Vegetables
Cabbage and broccoli are very good sources. Brussels sprouts, romaine, spinach, turnips, green beans and many types of squash have omega-3 as well. Even some fruits like strawberries and raspberries have some omega-3 in them. Make a healthy salad with all these ingredients and you will get enough omega-3 to satisfy your daily needs.
Intake
Omega-3s do not need to be consumed in large amounts. The International Society for the Study of Fatty Acids and Lipids recommends consuming 0.65 g or 650 mg of DHA and EPA from fish per day on a 2,000 calorie per day diet. Consume 2.22 g or 2,220 mg of ALA per day from plant and vegetable products. This totals 2.87 g or 2,870 mg of omega-3 fatty acids per day.
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