Understanding Omega-3 Fats
Your body can’t make them, so the only way to get omega-3 fats is to eat them. Here’s why they are so important and how to make sure you are getting enough.
Health Benefits
Omega 3s (as they’re known for short) are “good” polyunsaturated fats. They are important for growth and brain function as well as heart health because they help lower triglycerides and total cholesterol. A diet full of omega 3s also has been linked to improved immunity and a reduced risk of high blood pressure, Alzheimer’s and Rheumatoid Arthritis. That all sounds good, no?
There are three types of omega-3 fats. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are most commonly found in cold-water fish (more on food sources below). ALA (alpha-linolenic acid) is the omega-3 fat found in plants. The tricky part is, your body must convert ALA to EPA and DHA in order to get the fats’ health benefits. Unfortunately, this is an inefficient process, and you’d have to eat unrealistic amounts of ALA food sources. Whichever type, omega-3 fats come from nutritious, whole foods that bring a variety of other nutrients — protein, vitamins and minerals — to your daily nutrition landscape.
Sources of Omega 3
Good sources of EPA and DHA are cold-water fish such as salmon, tuna and sardines (salmon and sardines are typically low in mercury as well). ALA is found in canola oil, soy products such as soybean oil and tofu, flaxseeds, walnuts and in some leafy green veggies (for example, kale). Food companies have been adding extra omega 3 to some foods too — juices and buttery spreads to name a couple. Check labels to see which kind of omega 3 they contain.
Omega-3 supplements are also an option; they are made from fish oil, flaxseed or marine algae oil. When considering a supplement, remember these guidelines:
- Take with food to avoid a fishy aftertaste or digestive problems (read: fishy burping – yuck!)
- Avoid large mega-doses unless prescribed by a doctor — you risk smelling like fish and others WILL notice!
- Supplements will not provide you with the other nutrients found in omega-3 rich foods.
Getting Enough
Eat a diet rich in all 3 types of omega-3 fats. Experiment with healthy salmon recipes and try to get two servings of omega 3-rich fish per week. An example of a serving would be 6 ounces raw or 4 to 5 ounces of canned or cooked salmon. Check out the American Heart Association’s list of omega-3 fish. To get some ALA, cook with canola oil, top oatmeal with ground flaxseed, add tofu to stir-fries or sprinkle walnuts on yogurt or salads.
- Omega 3-rich recipes to try:
- Salmon with Sweet and Spicy Rub (pictured above)
- Scrambled Egg with Smoked Salmon
- Blackened Salmon Sandwich
- Apple Harvest Oatmeal
- Caesar Dressing with Flax Seed
READ MORE:
Learn about omega-6 fats and their brain-boosting benefits >>
love your blog- can you post the recipe for the delicious looking salmon lentil photo? my mouth is watering and i want to make it! thanks!
Hi Holly, the salmon pictured above is actually one of our listed recipes at the end: Salmon with Sweet and Spicy Rub. Enjoy!
it’s the lentil salad i wanted the recipe for – they look so yummy together. but thanks to your fab photo, i can figure it out:)
Here’s Ellie Krieger’s recipe for the lentil salad: Herbed Lentils with Spinach and Tomatoes.
Other great sources of omega 3 fatty acids are krill oil and green-lipped mussels.
Thought you would be interested in this short omega-3 video: http://www.youtube.com/watch?v=eIgNpsbvcVM
Is there a recommended amount of Omega 3 that we should try to get every day?
Hi, I’m allergic to fish (including fish oil supplements) and nuts; am supposed to stay away from canola oil because of reflux, although I do use the lower fat Omega 3 / 6 margarine. Haven’t tried flaxseed yet. How much would I have to eat to make up what I can’t get from other sources, and are there other sources in addition to the above and kale? Thanks!
We should consume 3 grams of Omega 3’s per day (but, you need to take extra antioxidants…to protect the oil).
And, we need Omega 3 in a 2:1 ration to Omega 6’s!!
However, the typical western diet gives us a 25:1 ratio of Omega 6 to Omega 3 (thus all the disease that our food supply creates).
Not all the advice on this site is “good” or correct! They’re “protecting” processed foods and the AMA guidelines for diseas.
Cook/eat only extra virgin olive oil and coconut oil. Canola, safflower, and soy oils are not good.
I was told to take Evening Primrose Oil which contains GLA (Gamma-linolenic acid). How does this fatty acid fit into the Omega 6/Omega 3 puzzle?
Can you give me info on avocados – I’ve gotten addicted to guacamole and am concerned about the fat in avocados.
Thanks!
Hey Sue, we actually have a previous post all about avocado that should help. Check it out here.
I am taking warfrin and I have a low HDL but total cholestrol is within normal range. My question is does Omega three supplement interfer with the warfrin?
What if a person is allergic to fresh water fish and seafood? How do I get my omega 3?
Hi Sue – certain marine algae (basically, plants from the sea) can provide DHA and EPA omega 3 without fish. It’s available in supplement form and is added to some omega 3 fortified foods. Make sure to check labels on the specific products to make sure there’s no fish oil in there along with it.
I have always known about Omega 3, but now you have given a lot of great ideas to have fun eating them. I will try your recipes!! Thanks
I’ve been taking a tablespoon of “cold pressed” flaxseed oil with my protein shake evryday for 4 years. It helps to kick up the Omega 3, 6 and 9’s. I also take fish oil from Salmon as well 2 grams daily. Because I do this I try to reduce sat fats as much as I can, but I must confess, I like a steak once in awhile.
We get fresh farm raised salmon is that o.k.? Whenever available I make sure I get fresh wild caught fish. Thank you
Great blog, good to see others with the understanding of how great tasting food can be realy good for you. Talking to some people they are more scared of how to cook or how to incorporate small simple omega 3 dishes into there everyday lives. Can you add more 5 or 6 ingredient recipes for others to use.
Hi Jean –
The concern with farm raised salmon is that they can contain possible cancer causing substances called PCBs (but you would most likely have to eat a tremendous amount to put your health at risk). Some medical advisory boards believe that the health benefits associated with eating salmon outweigh the risks. It sounds like you’re doing it right, opt for the wild salmon when you can, but some farm raised on occasion is OK too.
my doctor told me to take flax seed but i found out i was allergic to it. Is there any thing else i can take? I’m taking Levothyroxine for my thyroid is there any vitamins i can take that wont interfere with it?
Hi Tracy –
There are plenty of other omega-3 foods you can eat if you’re allergic to flax. Salmon and walnuts are a great place to start. If you choose to get more omega-3 from a supplement (such as marine algae or fish oil) check out the specific product with your doctor to make sure it won’t interfere with your medications.
You have been taking flex seed oil 1 tablespoon a day for 4 years. I read that flax seed oil induces hair loss. Is this true? did your hair get better? Please let me know because my daughter is suffering from scalp dermatitis and her nutritionist suggester her to take 1tbs flax seed oil but I am just afraid to give her.