Omega-3 fats have received a lot attention for their far-reaching benefits from preventing heart attacks, cancer and macular degeneration to treating depression. Omega-3 fat is a type of essential fatty acid that the body cannot produce and therefore needs to be obtained from food.
Alpha-linolenic Acid (ALA)
ALA, a short-chain omega-3, is the type of omega -3 found in plant foods. ALA gets converted to the long chain omega-3s in the body in a series of enzymatic reactions. The best sources of ALA are flax, walnuts, canola oil and legumes (like kidney and pinto beans).
Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA)
EPA and DHA are the long-chain omega-3s which are associated with the benefits of omega-3s being studied. The major source of EPA and DHA is seafood, especially fatty fish like salmon, tuna, mackerel, sardines and anchovies. Meat can be a good source of long-chain omega 3s if they are wild instead of grain-fed.
Omega-3 Enriched Foods
For those who dislike fish, there are foods enriched with omega-3s as listed on some labels. However, most omega-3 enriched foods add ALA in the form of flax, and it does not guarantee adequate intake of EPA and DHA which offers the health benefits. Some of the foods that are enriched with DHA includes omega-3 whole eggs and egg whites, some margarine, milk and soymilk. Make sure you read the label to determine the form of omega-3 that is added.
Supplements
Fish oil is the only type of supplement that contains both EPA and DHA. Omega-3s are polyunsaturated fats and are prone to oxidation. Choose fish oil with Vitamin E for a more stable product. If you are a vegetarian, there are algae-based supplements that provide DHA with very little EPA. However, DHA can be converted back to EPA as needed.
Recommendation
The American Heart Association recommends consuming 1000mg combined EPA and DHA per day if you have heart disease, either from fatty fish or supplements. International guidelines for general health recommends 650 mg combined EPA and DHA per day.
References
- Simopoulos, A.P., et al. "Workshop Statement on the Essentiality of and Recommended Dietary Intakes for Omega-6 and Omega-3 Fatty Acids.: PLEFA 63(3) (2000):119-21.
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