Omega-3 fatty acids play essential roles in body functioning, but the body does not make them, according to the University of Maryland Medical Center. You get omega-3 fatty acids only through foods. Omega-3s may reduce inflammation to lower the risk of heart disease. Potential benefits exist for such diseases as cancer and arthritis as research continues.
Sources
Dietary sources of omega-3 fatty acids include fish, and plant and nut oils, according to the University of Maryland Medical Center. Salmon, tuna, halibut, herring, lake trout and sardines contain rich amounts of omega-3 fatty acids. Other sources include walnuts and walnut oil, soybeans and soybean oil, flaxseed and flaxseed oil, pumpkin seeds and pumpkin seed oil, and canola oil.
Heart Protection
Healthy components of omega-3 fatty acids in fish oils may reduce the risk of heart attack and dangerous abnormal heart rhythms, MayoClinic.com notes. Fish oils may slow the buildup of plaques in the arteries caused by high cholesterol. The buildup leads to atherosclerosis, or hardening of the arteries, which interferes with blood flow to cause heart disease. Fish oil may also lower blood pressure, a factor in heart disease. Omega-3 fatty acids may help expand blood vessels to bring blood pressure down, MedlinePlus points out. Fish oil may be as effective as cholesterol-lowering drugs in preventing heart attack deaths, although research continues on the effect.
Supplements
Fish oil supplements may provide benefits, especially for people who cannot get enough fish or plant sources in their diets. Manufacturers often make fish oil supplements from omega-3 rich tuna, salmon, halibut, herring and mackerel, MedlinePlus says. The supplements may also contain vitamins and minerals, such as vitamin A, C and D, some B vitamins, calcium and iron. A fish oil supplement, called ethyl esters, has been approved by the FDA to lower triglycerides. Fish oil may lower triglycerides, related to cholesterol in the blood, by 20 to 50 percent to reduce the risk of heart disease, MedlinePlus states.
Brain Function
Omega-3 fatty acids may also provide a boost in brain function by improving memory, mental performance and behavioral activity. Deficiencies in omega-3 fatty acids have been associated with people who have symptoms of poor memory, mood swings, fatigue, poor circulation and heart problems, according to the University of Maryland Medical Center.
Mental Health
Fish oil provides mental health benefits. People suffering from depression may have low omega-3 levels in plasma and red blood cells, according to MedlinePlus. Fish oil improves responses to medications given to patients with depression. Depression occurs less often in countries with high fish consumption, MedlinePlus adds.
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