With every new study of omega-3 fatty acids, the list of the health benefits grows. A few examples: Omega-3 capsules reduced symptoms of depression and other menopause symptoms in women after just eight weeks, a recent study in the journal Menopause found. In trials of nearly 40,000 patients, consuming fatty fish twice a week lowered a person’s risk of heart problems and also improved outcomes after a heart attack or heart failure, a study in the Journal of the American College of Cardiology found. People who regularly eat baked or broiled fish have larger brains — and a lower risk of cognitive decline and Alzheimer’s disease — than those who do not, a study presented at the Radiological Society of North America’s annual meeting concluded.
“Low intakes of omega-3 fats have been linked to a long, nasty list of diseases including heart attacks, depression, arthritis, Alzheimer’s, macular degeneration, autoimmune diseases, ADD, allergies, and asthma,” says Ann Kulze, MD, a nutrition and wellness expert and author of the Eat Right for Life book series. “Conversely, higher intakes of omega-3 fats have been associated with protection from many of these same diseases.”
Although estimates of just what level of omega-3 fatty acids is necessary to derive the benefits vary widely, it typically centers on a combination of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) found in fish. “Most nutrition experts, myself included, recommend an intake of 500 milligrams to 1,000 milligrams of the long-chained omega-3 fats, DHA and EPA, daily,” Kulze says.
If you already eat oily, omega-3-rich fish, such as salmon, tuna, mackerel, sardines, herring, and lake trout, two to three times a week, you should be covered . But some experts believe even more omega-3s might be valuable. Lona Sandon, RD, an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas recommends adults consume a little less than 2 g (2,000 mg) per day.
If you’re not a fish fan or don’t eat it because you follow a vegetarian or vegan diet, there are still ways you can get these essential fatty acids. A top option is omega-3-enriched eggs (yolk and all), which have a natural form of DHA and EPA in them. “Seafood and omega-3 eggs are the only omega-3 foods that can provide the biologically active forms, DHA and EPA,” Kulze says.
Plant-Based Alternatives to Omega-3 Fatty Acids
A number of nuts, seeds, and other plant-based foods and oils do contain omega-3 fatty acids, though a different type than the EPA and DHA in fish and eggs. “There are two major types of omega-3 fatty acids in our diets,” says Laura Moore, RD, LD, director of the dietetic internship at The University of Texas Health Science Center at Houston. “The other type is alpha-linolenic acid (ALA), which is found in some vegetable oils, such as soybean, rapeseed (canola), and flaxseed, and in walnuts. ALA is also found in some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens. The body partially converts ALA to EPA and DHA.”
Here are some plant-based options to try:
- Flaxseeds. Flaxseeds are the richest source of ALA in our diets. By mixing 1 tablespoon of flaxseed oil with food or by adding 2 tablespoons of ground flaxseeds to your morning yogurt, oatmeal, or cereal, you can get 57 percent of your daily value of ALA.
- Mixed greens. A salad of kale, spinach, and other dark leafy greens is another excellent choice. One cup gives you 56 percent of your daily value, so eat 2 cups to get over the hump.
- Canola oil. While not as potent as flaxseed oil, a tablespoon of canola oil gives you 11 percent of the amount of ALA you need on a daily basis. It’s best not to rely too heavily on it because like all oils, it is high in calories.
- Walnuts. A quarter-cup provides 14 percent of the ALA you need every day, along with other nutrients such as manganese. Again because of the calories, limit portions.
- Soybeans and tofu. A tablespoon of soybean oil, a cup of cooked soybeans, or a half-cup of tofu meets about 7 percent of your ALA needs for the day.
Although ALA is definitely a good source of omega-3 fatty acids, it can’t quite touch the benefits of fish, Moore says. Still, it can be part of the mix. She also recommends considering an omega-3 supplement, though research on the effectiveness of omega-3 in supplement form has been mixed.
Should You Take an Omega-3 Supplement?
Grocery store shelves are now lined with products fortified with omega-3 fatty acids. And the list of foods that fill this bill is growing longer every day. Some of the current offerings include milk, yogurt, juice, pasta, salad dressings, and margarine spreads. “Although every little bit helps, know that the amounts of DHA/EPA you get in these ‘fortified’ foods is typically dramatically less than you get in foods that provide them naturally like oily fish,” Kulze says. “In other words, you’ll often find 100 milligrams in some fortified milks vs. 2,000 milligrams in a 2-ounce serving of salmon.”
Supplements can also help you reach your daily goals, but they have been found to be less effective than food sources of omega-3s. Over the course of 20 randomized trials, supplements failed to reduce the risk of heart disease and stroke, an analysis recently published in the Journal of the American Medical Association. If you are going to choose supplements, be a label reader to get the most effective formula, experts advise. “DHA supplements are available that are derived from algae,” says David Perlmutter, MD, a neurologist and fellow of the American College of Nutrition. “These are a great choice, as there’s no fishy taste or the risk for contamination that may be found in some fish oils.”
TELL US: What’s your favorite way to get your omega-3s?
Update: A couple of our readers responded with some great suggestions for other Omega-3 sources. Chia seeds, the edible wonder seed that was originally made famous by Chia Pets, is very rich in Omega-3s. Try eating them sprinkled over cereal or yogurt, or add them to flour for baking. Additionally, the algea Spirulina is a dense source of Omega-3s, and the powder can be added to water or juices.
Last Updated: 9/12/2012