Omega-3 fatty acids are polyunsaturated fatty acids essential for health. Food rich in omega-3 fatty acids safeguard heart health by reducing inflammation and blood clotting, and preventing irregular heart beat. Omega-3 fatty acids come from seafood, plant-derived foods and fortified foods. The American Heart Association advises that people without heart disease consume two servings of fish per week and that those with cardiovascular disease eat at least one serving of fish every day.
Fish and Seafoods
All seafoods contain varying amounts of omega-3 fatty acids as eicosapentaenoic acid, or EPA; docosapentaenoic acid, or DPA; and docosahexanenoic acid, or DHA. These three are a class of omega-3 fatty acids found in marine animals. For example, 4 oz. of canned salmon, fresh salmon, sardines, canned mackerel or fresh bluefish contains 2.2 g, 1.7 g, 1.8 g, 2.2 g and 1.7 g of omega-3 fatty acids, respectively. By comparison, 4 oz. of soft-shell crab, shrimps, lobster and scallops contains 0.6 g, 0.36 g, 0.1 g and 0.1 g of omega-3 fatty acids, respectively.
Nuts and Seeds
Alpha-linolenic acid, or ALA, is the omega-3 fatty acid found in plant foods. Of nuts and seeds, walnuts and flaxseeds are the best sources of ALA. An ounce of walnuts contains 2.6 g of ALA, while 1 oz. of flaxseeds contains 1.8 g. Other nuts and seeds contain detectable amounts of the fatty acids.
Oils
Edible oils rich in omega-3 fatty acids come from both marine and plant sources. A tablespoon of flaxseed oil and walnut oil contains 6.9 g and 1.4 g of ALA, respectively, 1 tbsp. of sardine oil and cod liver oil contains 3.7 g and 2.8 g, respectively, of EPA and DHA. Other plant oils contain trace amounts of ALA.
Human Milk
Aside from its full complement of nutrients and immunological agents, human breast milk contains omega-3 fatty acids as arachidonic acid and docohexaenoic acids. These fatty acids are found in significant amounts in the eyes and retina of humans, where they peform key roles.
Eggs
The addition of flaxseed and canola in a chicken's diet leads to an increase in the natural omega-3 content of its eggs. One regular large egg contains 0.04 g of omega-3 fatty acid. By comparison, one large omega-3 enriched egg contains 0. 5 g of omega-3 fatty acid.
Fortified Foods
In recent years, food manufacturers began enriching infant formulas, dairy products, bakery goods and other products with omega-3 fatty acids. Given the popularity of these foods, food processors will likely continue to seek novel ways of incorporating omega-3 fatty acids.
Warning
In March 2004, the American Federal Drug Administration and the Environmental Protection Agency advised pregnant women, lactating mothers and children not to eat shark, swordfish, king mackerel, albacore tuna or tilefish because of their high mercury content. To determine if your local seafood is safe to consume, check the advisory board in your region.
References
- American Family Physician: Omega-3 Fatty Acids
- "Canadian Medical Association Journal": The science behind dietary omega-3 fatty acids
- "Journal of the American College of Nutrition": Efficacy and Safety of Docosahexaenoic Acid and Arachidonic Acid Addition to Infant Formulas
- The Flax Council of Canada: The Novel Egg -- Opportunities for Flax in Omega 3 Production
- Tufts University: Omega-3 Fatty Acids
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