Omega-3 fatty acids can be found in fish, plants and nuts. In the body, they are important for brain functioning, heart health, cancer and arthritis prevention, according to the University of Maryland Medical Center. The American Heart Association recommends consuming fatty fish, such as salmon, which are high in omega-3 fatty acids, to help lower cholesterol and blood pressure levels. A 3-oz. serving of salmon can meet nearly half of your daily recommended omega-3 fatty acid needs.
Omega-3 Fatty Acids
Omega-3 fatty acids are needed by the body to function properly. Because the body cannot make them, they must be obtained from the diet. In the body, omega-3 fatty acids are found in high amounts in the brain and may help with brain function and performance. The University of Maryland Medical Center states that omega-3 fatty acids also help reduce inflammation in the body, which may play a role in reducing your risk of heart disease, arthritis and certain cancers.
Omega-3 Recommendations
The U.S. Food and Drug Administration recommends that adults consume no more than 3 g of omega-3 fatty acids each day, with no more than 2 g coming from dietary supplements. While omega-3 fatty acids are often found in infant formulas, there are no recommendations for omega-3 fatty acids and children.
Omega-3 Sources
Omega-3 fatty acids are considered polyunsaturated fats and can be found in several different forms. Alpha-linolenic acid, or ALA, is an omega-3 fatty acid that cannot be made by the body. ALA is found in soybean oil, canola oil, flaxseed, walnuts, Brussels sprouts, kale, spinach, salad greens and pumpkin seeds. In the body, ALA can be converted into eicosapentaenoic acid and docosahexaenoic acid, otherwise known as EPA and DHA, respectively. EPA and DHA are types of omega-3 fatty acids that can be found in fish. Fatty fish such as salmon, trout, tuna, herring, mackerel, halibut and sardines all are considered good sources of EPA and DHA omega-3 fatty acids.
Salmon
According to the U.S. Department of Agriculture, a 3-oz. portion of salmon contains 1 to 1.4 g of omega-3 fatty acids. Both canned salmon and wild Atlantic salmon provide 1.4 g of omega-3 fatty acids per 3-oz. serving. Farm-raised salmon provides only 1 g omega-3 fatty acids per 3-oz. serving.
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