BRIDGING THE GAP
BETWEEN
RESEARCH and PRACTICALITY
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fatty acids linked to many health benefits, which include reduced risk of cardiovascular disease, cancer, rheumatoid arthritis, type II diabetes mellitus and improved mental function. Because omega-3 fatty acids cannot be synthesized in the body, they must be obtained through diet or supplementation. Fatty fish, fish oils, and some plant sources have the highest natural amount of omega-3 fatty acids, yet exactly which foods does this entail?
Here is a list of dietary sources high in omega-3’s:
Fish
Salmon 2,100 mg
Herring 2,000 mg
Whitefish 1,600 mg
Mackerel 1,200 mg
Sardines 1,100 mg
per 3.5 oz. of fish
Oils
Flaxseed Oil 7,200 mg
Walnut Oil 1,400 mg
Canola Oil 1,300 mg
Almond Oil 1,200 mg
per 1 T. of oil
Plant Sources
Walnuts (1 oz.) 2,600 mg
Flaxseed (1 T.) 2,200 mg
Soybeans (1 Cup) 640 mg
The American Heart Association recommends you eat fish at least two times a week, along with other omega-3 rich foods. For persons with coronary heart disease they recommend 1,000 mg per day and 2,000 - 4,000 mg per day if the person is hypertriglyceridemic. Understand there are limitations to these recommendations and you must check with your doctor before starting any diet.
Stay tuned for a more detailed explanation of the mechanisms by which omega-3 fatty acids reduce the risk of cardiovascular disease, and a description of the omega-3 to omega-6 ratio.
Written by Aaron Losey, B.A. Kinesiology, Los Angeles, CA