The body uses omega-3 fatty acids to reduce inflammation. The acids also "help prevent risk factors associated with chronic diseases, such as heart disease, cancer and arthritis," according to the University of Maryland Medical Center (UMMC). Omega-3 fatty acids work to improve brain functions, including cognitive functions, and the acids are a critical dietary component for pregnant women. The March of Dimes Foundation (MDF) notes that fetuses require these acids in the development of nerves and vision. Lack of omega-3 fatty acids creates dry skin, depression, poor circulation, poor memory, fatigue and even heart problems, according to the UMMC.
Sources of Omega-3 Fatty Acids
Fish are a major source of omega-3 fatty acids; "fatty fish," such as herring, tuna and salmon, have the greatest amounts. Trout also has significant amounts, depending on the species.
While catfish and tilapia include omega-3 acids, they also have high levels of arachidonic acid, an omega-6 fatty acid, which in moderation is good but over a certain amount is linked to heart disease and increased levels of inflammation. The Mayo Clinic links these fish with heart attack and stroke due to the plaque buildup in the arteries when large amounts of the fish are ingested.
Other sources of the omega-3 fatty acids include organ meats (e.g., liver), walnuts, soybeans and flax seeds, according to the MDF.
EPA
Eicosapentaenoic acid (EPA) is found in fish that is high in fat, and the American Heart Association recommends eating fish high in EPA omega-3 fatty acids at least two times each week. Algae drinks, with spirulina or chlorella, are alternate suggested for vegetarians. The association also notes that people with high triglycerides and documented coronary heart disease should take additional EPA+DHA capsules instead of more fish, after a consultation with a physician to determine the appropriate dosage.
DHA
Docosahexaenoic acid (DHA) is also found in fatty fish. Algae drinks also supply DHA. While fresh fish is preferred over fish oil supplements by the Harvard School of Public Health, supplements and fish both offer a substantial level of DHA that "lowers triglycerides and reduces the risk of death, heart attack, dangerous abnormal heart rhythms, strokes in people with known cardiovascular disease, the buildup of atherosclerotic plaques...and lowers blood pressure slightly," according to the Mayo Clinic.
ALA
Alpha-linolenic acid (ALA) is introduced into the body through foods, but it is not in a form that it easy for the body to use, so it is partially converted into the other types of omega-3 fatty acids (EPA and DHA). Vegetable oils, including canola and soybean, and walnuts and flax seeds all have ALA. Green vegetables such as butter lettuce, Brussels sprouts and spinach also have high levels of ALA, according to the Harvard School of Public Health.
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