Fats are an important component of your diet, but not all fats are the same. Omega-3 fatty acids are characterized as healthy fats because of their chemical structure. Omega-3 fatty acids, also called polyunsaturated fats, or PUFAs, are essential fats because they are not originally synthesized by your body and can only be obtained through nutritional means. There are many different dietary sources of omega-3 fatty acids including both foods and dietary supplements.
Types of Omega-3 Fatty Acids
There are three basic types of omega-3 fatty acids including alpha-linoleic acid, or ALA; docosahexaenoic acid, or DHA; and eicosapentaenoic acid, or EPA. According to the Linus Pauling Institute, your body can synthesize DHA and EPA from nutritional sources of ALA. In addition to ALA as an initial source, both DHA and EPA can be obtained from food choices such as fatty fish.
Health Benefits of Omega-3 Fatty Acids
DHA and EPA may be the most important omega-3 fatty acids. According to Mayo Clinic, DHA and EPA have been shown to be important for the protection from many diseases and health conditions including hypertension, cardiovascular disease, depression, asthma, and some cancers. DHA alone has been shown to be involved in vision development and neurological health in growing children, while both EPA and DHA may be necessary for their heart protective benefits.
Foods Rich in Omega-3 Fatty Acids
According to Dr. Frank Sacks of the Harvard School of Public Health, several rich sources of ALA omega-3 fatty acids include vegetable, canola and flaxseed oils; nuts, most notably walnuts; and vegetables like spinach, Brussels sprouts and kale. Few natural foods are as rich in DHA and EPA as fatty fish, like mackerel, sardines, tuna, salmon and catfish; however, the American Heart Association wants you to be aware that many fish contain small traces of toxic compounds like mercury and dioxins although the health benefits far outweigh the potential risks.
Fish Oil Supplements
In addition to adding fish to your diet, you may consider adding fish oil dietary supplements. According to the Linus Pauling Institute, the suggested adequate intake of omega-3 fatty acids ranges from 0.5 mg per day for infants to 1.1 to 1.6 mg per day for adult women and men, respectively. There may be some concern when taking fish oil supplements in combination with anti-coagulation medications. It is also important to discuss the benefits and risks with your primary care provider prior to adding any dietary supplement to your nutritional intake.
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