Omega-3 fatty acids are simply a type of unsaturated fatty acid. They are considered essential in that your body cannot produce these fats and they must be obtained through dietary sources. Not only does your body need omega-3 fatty acids to function, the fatty acids support brain and heart health. Omega 3 fatty acids may also play a preventative role when it comes to cancer, depression, autoimmune diseases, and more.
- Research shows that omega 3 fatty acids may lower inflammation in the body that can lead to heart disease and stroke.
- Specifically, omega 3 fatty acids:
- keep the heart healthy by slightly lowering blood pressure
- help to lower the triglycerides in the blood
- lower the risk of irregular heartbeats.
There are 3 main types of omega-3 fatty acids:
- Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are both found in fish.
- Alpha-linolenic acid (ALA) is found in plant foods.
The National Institutes of Health suggest adults consume about 1-1.5 grams of omega-3 fatty acids every day as part of a healthy diet.
- Many types of seafood contain small amounts of omega-3 fatty acids. However, the highest levels of omega-3 fatty acids are found in fatty fish.
- The U.S. Food and Drug Administration (FDA) recommends fish as part of a healthy diet for most people.
- Most adults should eat two servings of omega-3-rich fish a week. A serving size is 4 ounces (113 grams) or about the size of a deck of cards.
- Of note, there are different recommendations for pregnant or breastfeeding women and children.
- To get the most health benefits from eating fish, pay attention to how it’s cooked. For example, grilling, broiling, or baking fish is a healthier option than deep-frying.
- Good omega-3-rich fish options include:
- Bluefish
- Flounder
- Freshwater Trout
- Anchovies
- Tuna
- Salmon
- Sardine
- Atlantic Mackerel
- Cod
- Herring
- Lake Trout
- This Thai Salmon recipewith its flavorful Asian marinade isa surefire winner when it comes to omega-3 fatty acids.
- These low-calorie, low-carb and delicious Salmon Cakes made with gluten-free quinoa will give your omega-3 fatty acid intake a boost.
- Cod adds a healthy dose of Omega 3s in these Fish Tacos.
- Fire up the grill for this meal-in-one Tuna Kebabs recipe.
If you don’t want or like fish, other foods that can increase intake omega-3 fatty acids are:
- Flaxseed and flaxseed oil
- Walnuts
- Canola oil
- Soybeans and soybean oil
- Chia seeds
- Green leafy vegetables
- Cereals, pasta, dairy and other food products with added omega-3 fatty acids
- This Green Smoothie Bowl includes a dose of ground flax seed along with spinach, berries and almonds to promote a healthy immune system and heart health.
- Blueberry Chia Seed Pudding offers a high protein breakfast with a sweet touch of fruit. The chia seeds give this breakfast pudding a lift in healthy omega-3 fatty acids, protein and fiber.
- This healthy Escarole Salad offers the benefits of many other dark, leafy greens. Paired with apples, this escarole salad is topped off with walnuts, a good source of plant-based omega 3 fatty acids.
- These Carrot Cake Protein Balls are soft, chewy, and full of warm spices. Made with carrots, omega 3 rich walnuts, and dates, they are naturally sweet and packed with protein. The balls are easy to make in just 15 minutes and make a great snack or dessert.
Keep in mind that heart-healthy benefits of the plant-based ALA containing foods may not be as strong those from the DHA and EPA fatty acids found in fish. The best approach to getting omega-3s in your diet is to include nuts, seeds, and healthy oils in your diet, along with fish and other omega-3 fortified foods such as milk, yogurt and eggs.
