Are Sardines Good Sources Of Omega 3?

Omega-3 fatty acids are a type of essential fatty acid. Because your body cannot make them, they must be obtained from your diet. A type of polyunsaturated fat, omega-3s play a part in pain and inflammation. Highly concentrated in the brain, they also function in memory and behavior, according to "Integrative Medicine" by David Rakel, M.D. Sources of omega-3s include flax seed oil and fatty fish. Of fish sources, sardines contain high amounts of the omega-3s DHA and EPA.

Omega-3 Functions

Omega-3 fatty acids are precursors to compounds that have several functions in your body. Omega-3s inhibit pain and inflammation and are recommended as part of an anti-inflammatory diet, according to "Integrative Medicine." In addition, omega-3 fatty acids decrease triglyceride levels, inhibit formation of plaques in your arteries and slightly lower blood pressure, according to the American Heart Association.

Omega-3 Types

There are three types of omega-3 fatty acids. These are ALA, EPA and DHA. Linolenic acid, as ALA is also called, is the precursor to the other omega-3 fatty acids, EPA and DHA, which play direct roles as anti-inflammatories. Some people lack the enzyme to convert ALA into EPA and DHA. For this reason, including sources of preformed EPA and DHA in a diet is recommended, according to "Integrative Medicine." Plant foods such as walnuts, flax seed and leafy green vegetables contain ALA, while fatty fish, including sardines, contain EPA and DHA.

Sardines as a Source

The Acceptable Macronutrient Distribution Range, or AMDR, for omega-3 fatty acids is 0.6 to 1.2 percent of total calories, according to the Institutes of Medicine. On a 2,000 calorie diet, this is equivalent to roughly 20 calories, or 2 g of omega-3. This amount provides sufficient intake of the nutrient while reducing risk of chronic disease. Sardines are among the best dietary sources of the fatty acids EPA and DHA. A one cup can of sardines contains over 1.2 g of these omega-3 fatty acids.

Recommendations

To help you meet your daily requirement of omega-3 fatty acids, the American Heart Association recommends eating fatty fish at least two times per week, or having at least two servings weekly. A serving is 3.5 oz cooked fish. Other fatty fish include salmon, mackerel, herring and albacore tuna.