Omega-3 fatty acids -- also called essential fatty acids -- are the heart-healthy unsaturated fats whose health benefits scientists have studied. But even if you know omega-3 fatty acids are good for you, you may not be familiar with how to measure your intake, which can be a bit confusing.
Basics
After years of medical recommendations for low-fat eating, it may seem strange to think of fats as good for you. But omega-3 fatty acids truly are. According to the Cleveland Clinic, omega-3 fatty acids are a type of unsaturated fat that protects your heart from disease. Specifically, omega-3 fatty acids discourage the buildup of arterial plaque, reduce blood clot formation, lower triglycerides and "bad" cholesterol levels, calm your body's cellular inflammation response and may help lower blood pressure, says the Cleveland Clinic.
Sources
With all those benefits, it's important to know where omega-3 fatty acids come from so you can incorporate them into your diet. These fats are found largely in fatty fish such as salmon, tuna, herring, sardines, mackerel and lake trout. They are also found in plant-based oils such as olive, canola, safflower, sunflower, soybean and flaxseed oils, as well as in foods such as nuts, nut butters, olives and avocados.
Types
Omega-3 measurement can be confusing, because there are two types found in fatty fish: EPA and DHA. Another factor is something called alpha-linolenic acid -- or ALA -- which is a precursor to omega-3 fatty acids and is converted to omega-3 fatty acids by the body. This precursor is found in plant sources such as the healthy oils and flaxseed. EPA and DHA supplements are also available in capsule or liquid form.
Measurement
Recommendations for omega-3 intake vary, but often take the form of recommended grams of total omega-3s. For example, the Tufts University School of Medicine states that the current omega-3 intake recommendation for adults is 7 to 11 g of omega-3 fatty acids per week. Other institutions form recommendations based on the separate components of omega-3s, says the Omega-3 Learning and Education Consortium for Health and Medicine. This may involve a particular sum of grams of EPA and DHA per day, for example.
Precautions
Your best bet when determining how much omega-3 fatty acids you should consume each day or week is to consult your physician. If you have heart disease, your recommended dosage may vary from the dose recommended to adults with no history of heart disease. In addition, your doctor may have advice based on potential side effects or drug interactions.
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