Omega-3 fatty acids, mostly associated with fish, have garnered much attention. These polyunsaturated fatty acids (PUFA) show up in articles on mental health, learning and cardiovascular disease because they appear to have a positive effect in each area. From cholesterol reduction to immune function enhancement, omega-3 fatty acids provide a world of benefits to your health.
Salmon, Herring, and Tuna
Most fatty fish are healthy sources of omega-3 fatty acids, with the exception of tilapia and catfish, which contain high levels of omega-6, responsible for increasing your risk of heart disease, and shark and swordfish, which are high in mercury. On average, 4 oz. of salmon contains 3g of omega-3, 4 oz. of herring contains 2.7g of omega-3, and 4 oz. of tuna contains 2.6g of omega-3, depending on the fattiness and if the fish is canned--canned fish has less omega-3 fatty acids. The American Heart Association recommends at least two servings of 6 to 7 oz. of fish weekly. Of all sources of omega-3 fatty acids, fish oil is the most repeatedly beneficial in research.
Walnuts
Walnuts deliver 2.6g of omega-3 per ounce (14 shelled halves), the richest source of all nuts. At the Shiga University of Medical Science in Japan, researchers showed that walnuts reduce high blood pressure as significantly as fish oils. The researchers found that these results were truer for individuals who had not yet developed high blood pressure. This may be because walnuts are high in fat (18g total, 2g saturated per 1 oz. serving), and the saturated fat may be interacting with cholesterol levels.
Flaxseed
One ounce of flaxseed has 6.4g of omega-3. Despite this high number, research on the benefits of the omega-3 from flaxseed is mixed, according to the University of Maryland Medical Center. Research has supported that flaxseed is good for the heart, but this is most likely because it is an excellent source of fiber, which is known to remove bile acids during digestion, lowering "bad" cholesterol. According to the University of Maryland Medical Center, flaxseed omega-3 fatty acids do not provide the same immunity and reduced arthritis inflammation benefits as fish oil because the alpha-linolenic acid---part of omega-3---in flaxseed cannot be converted by the body as easily as fish oil. Nevertheless, like walnuts, flaxseed provide other benefits because of their nutrient value.
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