The Omega 3 fatty acids of greatest nutritional interest are alph-linolenic acid (ALA) and its derivatives eicosapentaenoic acid (EPA) and Docosahexanenoic acid (DHA). Omega 3 has been shown to protect against heart disease. Studies have also indicated that Omega 3 may benefit people with rheumatoid arthritis, stomach or intestinal diseases, depression, and even certain cancers. Omega 3 has also been found to play an important role in fetal and infant development. DHA plays a major role in retinal function and brain development.

The US has not published or set any recommendations for Omega 3 fatty acids, however Canada (Canadian Health and Welfare) has set a recommendation at .5% of total calories. This translates into about 1 gram of Omega 3 fatty acids per day for an average 2000-calorie diet. Most studies encourage intake of 1-2 grams per day. Recommendations also discourage excessive intake of Omega 3’s, as this can have negative health consequences. The highest concentrate of Omega 3 is found in oils, such as walnut oil and flax seed oil; these oils should be used in moderation, as they are highly concentrated. Opt for whole foods for a safe, healthy, and tasty dose of Omega 3. There are safe supplements, such as fish oil capsules, but be sure to read the label for content of Omega 3 and keep dosing within these recommended levels. Including 1-2 servings of the following sources should provide you with adequate Omega 3.

Good Sources of Omega 3 Fatty Acids
-Cold-water fish, such as Salmon and Mackerel
-Certain nuts, especially Walnuts
-Soybean oil (smaller amounts are also found in soynuts and soybeans)
-Canola oil
-Wheat germ
-Flaxseeds, especially ground flaxseed (1 tbsp =1 gram Omega 3)
-Certain eggs, such as Egglands's Best

Author: Kelli Hairston

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