Omega-3 fatty acids have become quite popular because they lower your risk for developing chronic illness and because they are heart healthy. Omega-3 fatty acids are found in both fish and plant forms and they are part of a healthy diet. In fact, the Harvard School of Public Health recommends that you include omega-3 fatty acid sources in your diet at least two times per week in order to get the heart health benefits.
Omega-3 Fatty Acids
Omega-3 fatty acids are a form of polyunsaturated fat that is essential to your overall health and the function of your body. Omega-3's are used by your body in your cell membranes and are also very important in the proper function of your brain. There are three types of omega-3 fatty acids. Eicosapentaenoic acid and docosahexaenoic acid are found in fish and alpha-linolenic acid is found in plant forms. Omega-3 fatty acids are commonly referred to as EPA, DHA and ALA, respectively. Your body needs all three forms of omega-3 fatty acids, but EPA and DHA are more commonly deficient in the general population and therefore are the best choice when it comes to adding omega-3 fats to your diet.
Best Sources of Omega-3 Fatty Acids
ALA is the most common omega-3 fatty acid in most Western diets, because it is found in vegetable oils, nuts, flax seeds, flaxseed oil, leafy vegetables, and some animal fat, according to the Harvard School of Public Health. It further states that ALA is primarily used for energy by your body and that EPA and DHA are used in a wide range of functions. Because of their many health benefits, the Harvard School of Public Health recommends eating fish sources of omega-3 fatty acids at least two times per week. The best sources of EPA and DHA are fish such as salmon, tuna, halibut, and other fatty dark meat fish.
Health Benefits
Omega-3 fatty acids may decrease your risk for developing heart disease, arthritis and cancer. They are also useful in reducing inflammation in your body, which can help with many different conditions. The American Heart Association notes that omega-3 fatty acids decrease the risk of abnormal heartbeats, which can lead to sudden death. In addition, omega-3 fatty acids provide other heart health benefits such as decreasing triglyceride levels, slowing the growth rate of atherosclerotic plaque, and lowering blood pressure. Many of these benefits appear to be stronger in fish sources of omega-3 fatty acids according to the Harvard School of Public Health.
Considerations
All three forms of omega-3 fatty acids provide health benefits, but fish sources appear to offer the most. One thing to consider is the mercury and toxin content of the fish that you eat. Make sure that your fish come from wild sources that have been screened and tested for contaminants. One good way to ensure that you get all of the benefits of omega-3 fatty acids is to eat a healthy diet that is high in fruits, vegetables, and whole grains and includes fish, nuts, and seeds. This way you will receive ample omega-3 fatty acids from your diet and you will have all three sources of omega-3 fatty acids.
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