Omega-3 fatty acids are polyunsaturated fatty acids that you can only get through certain foods. They have a variety of health benefits. The two major types of omega-3 fatty acids include alpha-linolenic acid, or ALA, found in walnuts, flaxseeds, Brussels sprouts, kale, spinach and vegetable oils, such as flaxseed, canola and soybean. The other type, eicosapentaenoic acid, or EPA, comes from fish oil in fatty fish, including tuna, salmon, herring, halibut, mackerel and sardines. Omega-3s can include omega-3 fish oil.
Sources
Omega-3 fatty acids from vegetable or fish sources appear to be equally beneficial, according to the Harvard School of Public Health, which recommends daily doses of omega-3s from fish, oils, vegetables or nuts. Omega-3 supplements are recommended for people who do not get enough fish or other omega-3-rich foods in their diets. However, getting omega-3s from foods also provides other nutrients, such as vitamins, minerals and protein.
Supplements
The contents of many fish oil supplements include sources of mackerel, herring, tuna, halibut and salmon, MedlinePlus notes. Many supplements also contain a combination of iron, calcium or vitamins A, B1, B2, B3, C or D. Vitamin E is often included in supplements to prevent spoilage. When buying fish oil supplements, select products from established companies that certify items are free of heavy metals, including mercury and lead.
Heart Protection
Fish oil may help prevent heart disease and heart attacks. The omega-3 fatty acids may help expand blood vessels to protect against high blood pressure, a risk factor for heart disease. The University of Maryland Medical Center points to an analysis of 17 clinical studies that suggests taking 3 or more g of fish oil daily reduces blood pressure for people with untreated high blood pressure. Omega-3 fatty acids and fish oil supplements may lower total cholesterol and decrease triglycerides, fats in the blood that contribute to heart disease in excess amounts. Inuit Eskimos, who consume high amounts of omega-3s from fish, have low triglyceride levels and improved levels of HDL cholesterol, the "good" cholesterol that helps remove excess cholesterol from the bloodstream.
Mental Health
Omega-3 fatty acids play an important role in brain function, including memory, performance and behavior. Some people with mood swings or depression have been found to have deficiencies of omega-3s. Symptoms of deficiencies also include poor memory, fatigue, heart problems and poor circulation. Women who lack enough omega-3s during pregnancy put their infants at risk for vision and nerve problems. The thinking skills and behavior of children with attention deficit-hyperactivity disorder, or ADHD, may improve when they take fish oil.
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