Omega 3 in Berries

The two most common and potent omega-3 fatty acids are eicosapentaenoic acid, known as EPA, and docosahexaenoic acid, or DHA. According to "The Encyclopedia of Healing Foods," the body converts omega-3 fatty acids into regulatory compounds known as prostoglandins, which play a key role in regulating important functions in the body such as blood pressure, blood clotting, inflammation and allergic responses. While omega-3 fatty acids are most concentrated in fish and seafood, berries including strawberries, raspberries, blueberries and acai berries also contain them.

Significance

Berries are not only packed with vitamins, minerals, antioxidants and an array of powerful, disease-fighting phytonutrients, but they also boost an individual's intake of omega-3 fatty acids. Just one cup of raspberries contains 5 percent of the recommended daily allowance, or RDA, for omega-3 fatty acids and according to a 2007 study published in the "European Journal of Clinical Nutrition," one 100 g serving of Nordic berries such as blueberries, cloudberries and cowberries contains about 36 percent healthy fat from alpha-linolenic acid, an essential omega-3 fatty acid.

Cardiovascular Health

Consumption of foods such as berries that contain omega-3 fatty acids can protect against heart disease. The "Merck Manual Home Edition" indicates the ability of omega-3 fatty acids to mimic the effect of lipid-lowering drugs and regular consumption of these healthy fats may produce a subsequent decreased risk for developing coronary heart disease. Omega-3 fatty acids benefit the cardiovascular system by fortifying arteries from being damaged by arterial buildup of plaque and fat, which can lead to a condition called artherosclerosis.

Cancer Protection

Researchers have been examining the ability of omega-3 fatty acids to reduce the risk of breast cancer and colon cancer. Insufficient intake of omega-3 fatty acids has been linked to cancer. According to the "Encyclopedia of Healing Foods," the absence of healthy dietary fats hinders the proper function of cells, impairing their ability to perform important tasks including storing water, vital nutrients and electrolytes.

Brain Health

Acai berries, native to South America, are particularly high in omega-3 fatty acids and have been shown to promote brain function and diminish the risk for Alzheimer's disease. According to the University of Maryland Medical Center, omega-3 fatty acids play a key role in cognitive and behavioral function of the brain.

Considerations

While berries contain omega-3 fatty acids, individuals at risk for chronic disease should consider supplementation or consuming fish at least twice per week.