Omega-3 fatty acids are essential to human health, but the body can't make them; you must ingest them from food or supplements. The most common dietary source of omega-3s are fatty fish such as salmon, sardines and tuna. A specific type of omega-3 fatty acid, called ALA or alpha-linolenic acid, can be found in common plant sources of food such as canola and soybean oil, flaxseeds and walnuts, states the University of Maryland Medical Center. However, this type of omega-3 fatty acid may not produce the same benefits as the fatty acids found in fish oil.
Types of Omega-3 Fatty Acids in Fish Oil
Fish oil contains two different kinds of omega-3 fatty acids: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Omega-3s are polyunsaturated fatty acids and have a hand in brain function, normal growth and development, and may also reduce the risk of heart disease.
Advantages of Omega-3s
Fish oil supplements rich in omega-3 fatty acids can lower blood pressure in people with hypertension. Omega-3 fatty acids can also protect against stroke caused by plaque buildup: eating at least two servings of fish per week can reduce this risk by 50 percent. The University of Maryland Medical Center suggests that diets rich in omega-3 fatty acids may help those who suffer from osteoarthritis and osteoporosis. Additionally, omega-3 fatty acids may also reduce the symptoms of lupus and help depression symptoms.
Dietary Sources
The American Heart Association suggests that you eat fatty fish twice a week. A serving of fish is 3.5 oz. cooked, or about ¾ cup of flaked fish. The best sources for omega-3s are cold-water, fatty fishes such as salmon, mackerel, lake trout, herring, sardines, albacore tuna and halibut. Canned light tuna contains 0.17 to 0.24 g of omega-3 fatty acids per 3 oz. serving, pollock contains 0.45 g and salmon contains 1.1 to 1.9 g of omega-3 fatty acids. Cod averages 0.15 to 0.24 g of omega-3 fatty acids per 3 oz. serving, whereas catfish contains 0.22 to 0.3 g and flounder and sole contain about 0.48 g.
Risks
There is a risk of ingesting mercury when you eat fish. You may also ingest polychlorinated biphenyls, dioxins or other environmental contaminants, warns the American Heart Association. The highest concentrations of these poisons are found in older, larger specimens of predatory species. However, you can reduce your chances of consuming these pollutants by removing the skin and fat from your fish prior to cooking, or you can purchase with molecularly distilled fish oil supplements.
Taking too much supplemental omega-3s can lead to bleeding disorders, according to the American Heart Association, so consult your physician prior to taking this or any other supplement.
Member Comments