Omega-3 fatty acids are considered essential fatty acids. Though your body needs these fatty acids to thrive, it can't manufacture its own omega-3 fatty acids and relies on your diet to provide them. Getting the recommended daily dose of omega-3 fatty acids helps ensure that your body gets the essential fatty acids it needs.
The Facts
The American Heart Association recommends that most healthy adults get their omega-3 fatty acids from two servings of fatty fish each week. If you have a history of heart disease, the American Heart Association recommends you get one gram of omega-3 fatty acids every day. If you have high cholesterol, the American Heart Association suggests increasing your intake of omega-3 fatty acids to two to four grams per day.
Types
There are three kinds of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Your body breaks down ALA into EPA and DHA, since those are the two forms of omega-3 fatty acid it can use. Your daily intake of omega-3 fatty acid can be made up of any combination of ALA, EPA and DHA.
Sources
You can get your daily recommended dosage of omega-3 fatty acids from food or from supplements, but getting them from food seems to provide the most benefits. Cold water fish, including salmon, herring, halibut, tuna and sardines, contain EPA and DHA. Flaxseed, pumpkin seeds, canola oil, purslane and walnuts contain ALA. You can also find omega-3 fatty acids in krill and algae.
Benefits
Getting your daily recommended dose of omega-3 fatty acids provides several health benefits. Omega-3 fatty acids reduce inflammation in your body, which reduces your risk for heart disease and other cardiovascular problems. Omega-3 fatty acids also play a role in lowering blood pressure and cholesterol. According to the University of Maryland Medical Center, omega-3 fatty acids may also play a role in controlling arthritis, diabetes and depression, but more research is needed to determine the extent of the beneficial effects of omega-3 fatty acids on these conditions.
Considerations
If you have a condition in which your body has trouble breaking down ALA into EPA or DHA---such as diabetes or schizophrenia---you'll need to make sure you consume your daily dose of omega-3 fatty acids from sources rich in DHA and EPA.
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