Omega-3 fatty acids are essential to the human diet. Omega-3 fatty acid are integral components of cellular membranes and precursors for anti-inflammatory signals in the body. The modern diet is rich in omega-6 fatty acids and relatively low in omega-3 fatty acids. Many Americans consume 10 to 25 times as many omega-6 as omega-3 fatty acids. Supplementing with up to 3 g of omega-3 capsules a day and eating omega-3 rich foods will provide the disease-fighting advantages of omega-3 fatty acids.
Benefits of Omega-3 Fatty Acids
The body is continually balancing pro-inflammatory and anti-inflammatory signals. A diet high in omega-6 fatty acids and low in omega-3 fatty acids may bias the body toward inflammation. People who eat a Mediterranean diet or other diet balanced in omega-3 and omega-6 fatty acids have healthier cholesterol levels and a lower risk of heart disease. Higher omega-3 intake may also improve outcome in autoimmune and psychological disorders. The American Heart Association recommends 1 to 4 g of omega-3 fatty acids a day.
Fish Oil
Fish oil capsules are the most common supplementary source of omega-3 fatty acids. Capsules are convenient to take but can cause gastrointestinal distress and the dreaded fish burps. Choose a supplement with enteric coating that prevents the capsule from dissolving before it reaches the small intestines. Five grams of fish oil contains approximately 0.5 to 0.8 g of omega-3 fatty acids. Spread your dosing out across your daily meals.
Flaxseeds
Flaxseeds are a major plant-based source of omega-3 fatty acids. Those limiting or avoiding animal-based calories in their diet may wish to take flax oil capsules rather than fish oil. Approximately 57 percent of flax seed oil is omega-3 fatty acids, which is particularly lacking in vegetarian diets. Flaxseeds can also be eaten whole, ground or the oil can be used for salad dressings or cooking.
Fish
The American Heart Association recommends eating fish at least twice a week for the omega-3 fatty acids. Cold water fish such as salmon, mackerel, halibut, sardines, tuna and herring have a higher proportion of omega-3 fatty acids than other fish.
Nuts
Nuts can be another good source of omega-3 fatty acids that are easy to integrate into the diet. Walnuts and pumpkin seeds, or pepitas, have the highest content of omega-3 fatty acids. Although nuts are higher in calories, a small handful of nuts can be eaten on a daily basis without a risk for weight gain.
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