What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential long chain polyunsaturated fatty acids (PUFAs) that have numerous health benefits. Our bodies cannot make them so we must get them from our diet. There are three types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). ALA is primarily found in plant sources and is the most common of the omega-3s. ALA can be converted to small amounts of DHA and EPA (about 10%) but it is primarily used as a source of energy. DHA is probably the most important of the omega-3s. It is found in high concentrations in the brain, heart and retina. DHA and EPA are almost exclusively found in marine sources such as fatty fish. Because DHA and EPA provide the majority of the health benefits, fish is the best dietary source of omega-3 fatty acids. The current recommendation is that people consume at least 2 servings per week of fatty fish.
Why Are Omega-3 Fatty Acids So Good For You?
1. Anti-inflammatory Effects
Omega-3 fatty acids are widely known for their cardiovascular benefits but their ability to decrease inflammation is probably the most well studied. Increasing omega-3s in your diet increases the amounts of DHA and EPA in the wall surrounding your cells. This results in a change in how that cell behaves, particularly cells responsible for inflammation. Studies have shown a decrease in C-reactive protein, Interleukin 6 and tumor necrosis factor alpha, 3 common markers for inflammation, with increased omega-3 fatty acid intake.
2. Improved Cardiovascular Health
Omega-3 fatty acids have long been known for improving cardiovascular health. This is done through lowering blood pressure, lowering triglycerides and decreasing platelet aggregation (the stickiness of cells that clot the blood). DHA is found in higher concentration in heart muscle cells and some studies have shown that people with higher levels DHA in their blood have lower rates of atrial fibrillation (most common heart arrhythmia).
3. Improved Brain Health
DHA and EPA are essential for brain function and development. Studies have shown higher consumption of omega-3s during pregnancy is linked to higher intelligence testing in the child. DHA and EPA are vital to brain cell health and communication. In older people, low DHA levels have been associated with smaller brain size and signs of accelerated aging (2). There are studies that do show increased omega-3 intake can slow cognitive decline but more studies are needed to evaluate omega-3’s ability to decrease rates of Alzheimer’s Disease.
4. Decreased Cancer Risk
Omega 3 fatty acids are being linked to decreased rates of cancer that can be associated with chronic inflammation, such as: colon, liver, lung and prostate. Some studies have shown a decreased risk of breast cancer with increased intake of omega-3 fatty acids (1). Omega-3s also restrict tumor cell growth and can even lead to apoptosis of the cells (cell self destruction). People with a diet high in omega-3s have been shown to tolerate chemotherapy better and are also able to better maintain their weight and muscle mass.
5. Improved Mental Health
There have been numerous studies that show low omega-3 fatty acid levels in people that suffer from depression and schizophrenia. Both DHA and EPA play a critical role in the brain and alter how the neurons function. Studies have even shown improved outcomes with people who take medications for depression and schizophrenia when they also supplement omega-3s either through pills or diet.
How Can I Increase Omega-3 Fatty Acids in my Diet?
Salmon
Holy Mackerel!
Other Fatty Fish
Salmon is one of the healthiest foods. Not only does salmon contain 4,123 grams of omega-3s per 7 oz serving, it is a great source of protein and B vitamins. Both farmed and wild caught salmon have similar amounts of omega-3 fatty acids.
North Atlantic Mackerel is an inexpensive fish that packs a punch with 4,107 grams of omega-3s per serving. It is also one of the healthiest fish available. It is high in protein, vitamin B12 and contains very low levels of mercury. It is also a great source of Vitamin D.
Other good sources of omega-3s are herring, lake trout, cod, oysters, sardines, anchovies and light packed tuna.
Grass Fed Meats
Flax Seeds
Green Leafy Veges
“You are what you eat” applies to cows too. One of the biggest differences in grass fed vs grain fed beef is the amount of omega-3 fatty acids in the beef. Grass fed beef contains up to 5 times more omega-3s as compared to grain fed beef. Grass fed beef is also higher in Vitamin A and E.
Flax seeds are the richest plant based source of omega-3 fatty acid alpha linolenic acid (ALA). One study showed a decrease in carotid plaque build up in the arteries of people with an ALA rich diet. There are 2,350 mgs of ALA per tbsp of whole seeds and 7,000 mgs per tbsp of oil.
Though they are not abundant in omega-3 fatty acids, leafy green vegetables such as spinach, broccoli and kale do provide some alpha linolenic acid (ALA).
Chia Seeds
Eggs
Supplements
The omega-3 fatty acid found in chia seeds is alpha linolenic acid (ALA) and has also been shown to be protective against heart disease and cognitive decline, though not to the extent of DHA and EPA. Chia seeds are also an incredible source of insoluble fiber which serves as a prebiotic for the microbiome.
Omega-3 fatty acids are found in the yolk of the egg. The amount of omega-3s found in eggs can vary but, on average, there are about 45 mgs of omega-3 fatty acids in a regular egg. As compared to omega enriched eggs that contain about 125-300 mgs per egg.
Supplements with more concentrated DHA and EPA are better for targeting brain, heart and the anti-inflammatory effects of omega-3 fatty acids. This type of supplement will have “Omega-3 Fatty Acids – DHA & EPA” on the label. The recommended dosage is 1-2 grams per day.