Called essential fatty acids because the body cannot make them on its own, omega-3 fatty acids provide numerous health benefits. Omega-3s play an important part in cell formation, help with hormone systems, and assist in reducing inflammation throughout the body. Consumption of omega-3s provide protection against heart disease, stroke, autoimmune disfunction and possibly cancer. The three primary types of omega-3s (also called n-3s) are: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and Alpha-linolenic acid (ALA).
Step 1
Eat a serving of fatty fish twice a week. Although all seafood provides some DHA and EPA fatty acids, salmon, bluefin tuna, anchovies and sardines provide the most amounts. Crustaceans (like crab and shrimp) are also a decent source. Warnings regarding mercury contamination of fish discourages some people from consuming fish. The positive benefits of omega-3s outweigh risks from mercury as long as you stick to the American Dietetitc Association's recommendation of two servings per week.
Step 2
Eat more flax seed and walnuts. These items provide the body with ALA, and although it is not a substitute for sources of EPA and DHA, it does have health benefits. According the Harvard School of Public Health, ALA has been connected to decreased risk factors for heart disease. Other good sources of ALA are kidney and pinto beans, and--to a lesser extent--spinach, winter squash, broccoli and papaya.
Step 3
Supplement with fish oil capsules. Fish oil capsules should not replace whole food, but can help provide more omega-3 fatty acids in your diet. Supplements are a backup because it is unclear how well the body processes omega-3s when they are isolated from natural food sources. If you do not eat fish, the American Dietetic Association recommends algal supplements.
Step 4
Use canola and flax seed oil in your kitchen. Canola oil provides ALAs and can be heated to a high temperature so it is appropriate for cooking and baking. Flax seed oil (also containing ALAs) has a lower smoke point, so it is a great addition in cold preparations like salad dressing.
Tips and Warnings
- Grind whole flax seeds. The body cannot process the whole version, and they simply pass through your system unabsorbed.
- Some fatty fishes contain significant levels of the toxin mercury. If you are pregnant or nursing (or plan on becoming pregnant) avoid consumption of certain fish like shark, swordfish, king mackerel or tilefish.
Things You'll Need
- Fatty fish like tuna and salmon
- Flax seed
- Walnuts
- Kidney and pinto beans
- Fish oil or algal capsules
- Canola and flax seed oil
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