The three most nutritionally beneficial omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Research suggests these omega-3 fatty acids are better absorbed by the body when obtained from food rather than omega-3 supplements. Although fatty fish is known as the best source of omega-3s, there are many other foods that contain these health boosting fatty acids.
Benefits of Omega-3 Fatty Acids
Adding omega-3 fatty acids to the diet not only promotes heart health by lowering cholesterol levels and high blood pressure, but also may help: reduce blood clotting in the arteries and protect from hardening of the arteries; reduce inflammation and stiff joints in those with arthritis; improve symptoms of depression; improve blood sugar levels in those with diabetes; and reduce the risk of developing certain diseases like cancer and Alzheimer’s.
Food Sources of EPA and DHA
EPA and DHA omega-3s are mainly found in fish, especially cold-water, high-fat varieties such as:
- Albacore tuna
- Sardines
- Salmon
- Mackerel
- Atlantic herring
- Swordfish
- Lake trout
Sources of Alpha-linolenic Acid
Since the body cannot make ALA, this fatty acid must be consumed in the diet. Approximately 35 percent of ALA found in food is converted to EPA and DHA. Good sources of ALA include:
- Flaxseeds and flaxseed oil
- Soybeans and soybean oil
- Walnuts
- Brazil nuts
- Soy nuts
- Olive oil
- Hemp seeds
- Pumpkin seeds
Omega-3 fatty acids are not only found in fish, nuts, seeds and oils. Fruits and vegetables that are good sources of omega-3s include: kidney beans, navy beans, tofu, winter and summer squash, certain berries such as raspberries and strawberries, broccoli, cauliflower, green beans, romaine lettuce, and collard greens. Wheat germ and free-range beef and poultry are also good sources of omega-3s.
If foods rich in ALA are the only dietary sources of omega-3 fatty acids, it is important to limit saturated and trans fats in the diet as both can interfere with the conversion of ALA to EPA and DHA.
Daily Recommended Intake for Omega-3s
The Institute of Medicine suggests an Adequate Intake level of ALA at 1.6 grams per day for men and 1.1 grams per day for women, and 0.11 to 0.16 grams per day of EPA and DHA. The American Heart Association recommends 0.5 to 1 gram per day of DHA and EPA. The National Institute of Health recommends consuming at least 2 percent of total daily calories from omega-3 fatty acids; based on a 2,000 calorie diet, this would be at least 2 grams of omega-3 fats daily.
References:
Duyff, R. (2006). American Dietetic Association Complete Food and Nutrition Guide. Hoboken, NJ: John Wiley & Sons, Inc.
International Food Information Council Foundation. (2008). "Functional Foods Fact Sheet: Omega-3 Fatty Acids." IFIC.org.
Pressman, A. (2007). The Complete Idiot’s Guide to Vitamins & Minerals. New York: Penguin.
The George Mateljan Foundation. (n.d.) “Omega-3 Fatty Acids.” WHFoods.com.
WebMD, LLC. (2009). "Omega-3 Fatty Acids: Fact Sheet." WebMD.com.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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