What are Omega-3 Fatty Acids

Recently I have been hearing more about the importance of omega-3 fatty acids.  I know that Omega-3 fatty acids are found in fish, such as salmon, but I did not know all of the benefits ascribed to them.  After doing some research, I realized I should share this information with all of you!

Omega-3 fatty acids are polyunsaturated fatty acids – the “healthy fats” we hear so much about.  There are actually three types of omega-3’s:  ALA, DHA and EPA.  They are important for our health because they are necessary for controlling blood clotting and building cell membranes in the brain.  In addition, there are studies showing that omega-3 fatty acids may also reduce the risk of heart disease and stroke.  They are also being used in treating depression and a host of inflammatory-type diseases.

What Foods are Rich in Omega-3’s?

Because our bodies cannot manufacture omega-3 fatty acid, we must get them from the foods we eat.  This isn’t too difficult, though many Americans do not get enough of any type, and if they want them, need to make efforts to incorporate them.

Sources of Alpha-Linolenic Acid (ALA)
•  Soybean oil
•  Canola oil
•  Flaxseed
•  Walnuts
•  Some green vegetables such as kale, spinach and salad greens

Sources of Docosahexaenoic Acid (DHA) & Eicosapentaenoic Acid (EPA)
•  Fatty fish
•  ALA can be partially converted into EPA and DHA

Adding More Omega-3’s

It is recommended that you try to get one rich source of omega-3 fatty acids a day.  One of my favorite ways is to have a handful of walnuts in my oatmeal in the morning.  If you find that it is a challenge to add it to your foods, you might consider taking a supplement.  Look for one that is pure and has been tested for heavy metals like lead and mercury.  Dr. Andrew Weil offers a pure version on his website and recommends a dose of 2 grams/day.  Of course, if you’re unsure if omega-3 supplements are right for you, please consult your health care provider.

For more information, check out the information in the references.  And, if you have time, come back and let me know your favorite way to add omega-3 fatty acids to your diet!

References:
http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html
http://www.drweil.com/drw/u/ART03050/Fish-Oil-Omega-3-Dr-Weil.html

For now, check out other great tips and blogs from my fellow experts.

Sara Armstrong is the owner of Zoi Wellness Consulting. In addition to wellness coaching, Sara specializes in health education seminars, diabetes prevention and management, Health for EVERY Body, and worksite wellness design. You can email Sara for a free wellness consultation at sara@zoiconsulting.com.