Benefits of Omega 3 Fatty Acids

Omega 3 fatty acids are polyunsaturated fatty acids (a healthy type of fat, found mostly in plant based foods and oils and are liquid at room temperature) and are essential for our health.  These fatty acids are being used in our every day bodily functions in things like controlling blood clotting and helping to build our cell membranes in the brain.  We cannot make omega 3's, therefore these fatty acids need to be consumed.

Recent studies show that omega 3's may help with depression, boost brain (think alzheimer's and dementia) and joint health, as well as provide a protective effect against coronary heart disease and sudden cardiac death.  They help to lower plasma triglycerides, resting heart rate (a good thing! especially for my runners out there!!!) and blood pressure.  Studies are also showing these fatty acids may provide benefits for inflammatory bowel disease, cancer, and other autoimmune disorders such as lupus and rheumatoid arthritis.

Omega 3's are also important for EYE health!!  Several studies suggest omega 3 fatty acids may help protect adult eyes from macular degeneration and dry eye syndrome.

There are a few different types of omega 3's.  ALA or alpha linoleic acid is found in flaxseeds, walnuts/walnut oil and soybean oil.  It's also found in some green veggies.  EPA and DHA are the omega 3's that are found in fatty fish, like salmon, sardines and anchovies.  You can add some walnuts or flaxseed to your morning oatmeal or smoothie, or plan to eat some fresh, wild caught fish a few times per week to help increase your intake of omega 3's.  There are also vitamins and supplements with omega 3's in them, but talk to your doctor before you start one.  Nordic Naturals is a brand name that a lot of optometrists recommend to their patients as an omega 3 supplement.

Foods Containing Omega-3 Essential Fatty Acids

Food	DHA and EPA Omega-3s (total), grams
Salmon, Atlantic (half fillet, grilled)	3.89
Mackerel, Pacific (1 fillet, grilled)	3.25
Sardine oil (1 tablespoon)	2.83
Salmon, Chinook (half fillet, grilled)	2.68
Cod liver oil (1 tablespoon)	2.43
Salmon, pink (half fillet, grilled)	1.60
Herring oil (1 tablespoon)	1.43
Sardines, canned in oil (approx. 3 ounces)	0.90
White tuna, canned in water (approx. 3 ounces)	0.73
Source: National Agriculture Library, U.S. Dept. of Agriculture