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Benefits & Sources of Omega 3 Fatty Acids

By Johney Maron

Republish: EasyPublish™ Published: 25Feb2010 Word count: 487 Viewed: 200 time(s) Get Free Content For Your Site

Essential to good health, omega 3 fatty acids, or n-3 fatty acids, are polyunsaturated fatty acids that can be found in some vegetable and fish oils. Unlike other fats, the body cannot produce omega 3 on its own, and it must be gotten through the foods we eat or dietary supplements. Omega 3 fatty acids are needed for many normal body functions such as the control of blood clotting and for building cell membranes within the brain. This makes it essential that the diet contain enough nutrient rich foods.

Benefits of Omega 3

Omega 3 fatty acids are widely recognized beneficial in the protection against heart disease. Many studies have supported that a diet rich in omega 3 has a decreased rate of occurrence of cardiovascular disease, and a lower mortality rate associated with the disease. New studies also suggest a broad range of benefits for conditions such as depression, anxiety, inflammatory bowel disease (IBD), Lupus and rheumatoid arthritis. Studies regarding omega 3 and the prevention of stroke and certain cancers are also ongoing. A Danish study involving infants also found that babies given fish oil in their formula had an improvement in immune function maturation.

The Wide range of Benefits Include

- Improved cardiovascular function

- Lower blood pressure

- Improvement in depression and anxiety

- Helpful in autoimmune diseases such as lupus and rheumatoid arthritis

- Helpful in preventing memory loss later in life

- Beneficial for those who have inflammatory bowel disease

Sources of Omega 3 Fatty Acids

Omega-3 sources are divided in two major types, or groups, ALA and EPA/DHA.

ALA

ALA or alpha-linolenic acid, is found in canola and soybean oils, walnuts and flaxseed. It can also be found in dark green vegetables such as spinach, kale, and salad greens.

EPA/DHA

Eicosapentaenoic acid (EPA) and docosahexaenoic acid DHA) is primarily found in fatty fish and is frequently called marine omegas.

Sources

- Fish such as tuna, halibut, mackerel and cod

- Flaxseed

- Walnut

- Cloves

- Cabbage

- Cauliflower

- Mustard seed

- Broccoli

- Green beans

- Romaine lettuce

- Spinach

- Brussel Sprouts

- Shrimp

- Scallops

- Dried Oregano

- Tofu

- Soybeans

- Pumpkin seeds

- Sesame seeds

- Snapper

- Sardines

- Strawberries

- Turnip greens

Getting Omega 3 from Food or Supplements

Although studies have yet to determine which type might be most beneficial, it is clear that most western diets do not contain enough of either of the omega 3 fatty acids. We should strive to have at least one helping of omega 3 rich foods daily. For this reason, many choose to add dietary supplements to their daily regimen. Many companies provide supplements to assure that the body is getting the amount it needs. Most supplements are made from fish oil and come in a target amount of 500 mg per day. There are also vegetarian supplements for those who do not prefer the sometimes fishy aftertaste or who maintain a vegetarian diet.

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