Food Sources of Omega-3 Fatty Acids

Omega-3 Fatty acids are important nutrients that are involved in many human biological processes. There are three fats that make up the omega-3’s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is considered “essential” in that the body cannot manufacture this fat. Therefore, you must get it in the food that you eat. EPA and DHA are made from ALA and are therefore not considered “essential”.

Research has shown that omega-3 fatty acids reduces the risk of heart disease, particularly sudden cardiac death, by lowering blood levels of cholesterol and triglycerides, stabilizing irregular heart beats, and lowering blood pressure. Other benefits include enhancing immune function and improving symptoms of arthritis and other inflammatory conditions.

The American Heart Association has recommended eating at least two servings of fish a week to reap the benefits of omega-3 fatty acids. A recent study shows that one’s risk of fatality from a heart attack can be reduced by one-third or more by eating fish. Women who are pregnant, trying to get pregnancy, nursing, and young children should avoid eating shark, swordfish, king mackerel, and tile fish as they have large levels of mercury and other environmental contaminants. Canned albacore tuna fish should be limited to 6 ounces per week (2 three ounce servings), and no more than 12 ounces per week of most other fish.

Omega-3 from fish sources…

Omega-3 from …

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