Omega-3 fatty acids are polyunsaturated fatty acids, or healthy fats. These are essential nutrients for the body, but the body cannot make them. They are necessary for good health and are associated with the reduction of heart disease and proper brain function. Omega-3 fatty acids are found in fish, seafood, plants and nut oils.
Benefits
Healthy fats such as omega-3 fatty acids provide a variety of benefits. Increased omega-3 consumption has resulted in: a reduction in cardiovascular disease including decreased triglyceride, cholesterol levels and atherosclerotic plaque and improved blood clot control; treatment and prevention of liver cancers; brain health such as building of cell membranes, and the increase of gray matter and a decreased likelihood of developing brain lesions that can cause memory loss or dementia. To reap the many benefits of omega-3, you should consume 7 to 11 grams of omega-3 fatty acids each week.
Types
Three key essential acids belong to the omega-3 family, alpha-linolenic acid, or ALA, eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Your body readily absorbs and uses EPA and DHA. Your body may be able to convert ALA into EPA and DHA, but only some people have the ability to do so. EPA and DHA omega-3 fatty acids come primarily from cold-water fish such as salmon, herring, mackerel, tuna, anchovies and some fish-oil supplements. ALA omega-3 fatty acids are found in abundance in flaxseeds and flaxseed oil.
Fish
According to the American Heart Association, you should consume about 3.5 ounces of cooked fatty fish or fatty fish oil at least twice a week to obtain an adequate amount of omega-3 fatty acids. Herring, mackerel, salmon, trout, tuna and sardines are all excellent sources of omega-3 fatty acids as they contain EPA and DHA. These cold-water fish contain approximately 1.7 g omega-3 per a 4-ounce serving and fish oil around 2.8 g per tablespoon. Fish is the preferable source of omega-3 fatty acids due to the inclusion of both EPA and DHA, but if you cannot consume fish for any reason, flaxseed is a reasonable alternative.
Flaxseed
Flaxseeds are an exceptionally good source of omega-3 fatty acids. Flaxseeds contain 1.8 g omega-3 fatty acids for every ounce, and flaxseed oil is equivalent to 6.9 g omega-3 for every tablespoon. While you might be able to consume an adequate amount of omega-3 from flaxseed and other plant food sources, most people cannot. As stated above, ALA, found in flaxseed, is not readily absorbed in the body, it has to be converted into EPA or DHA. Alpha-linolenic acid shows less pronounced benefits than EPA or DHA. So, eating flaxseed may not provide your body with as much omega-3 fatty acids or the same benefits you receive when consuming fish.
Considerations
The best diet is healthy, well-balanced and emphasizes a variety of foods from each of the food groups. This is true for omega-3 fatty acids as well. You should consume both fatty fish and flaxseed regularly to reap all the benefits of omega-3 fatty acids.
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