Omega-3 Fatty Acids 101
By Lizzie Streit, MS, RDN, LD
Omega-3 fatty acids are nutrients that are essential for maintaining health. They are often touted as health boosters and anti-inflammatory powerhouses and promoted in both foods and supplements.
Even though they are commonly discussed in the health world, you may not know exactly what omega-3s do in the body or why they’re important. Plus, you may wonder how to get enough of them in your diet.
This post reviews the importance, functions, and food sources of omega-3 fatty acids.
What are Omega-3s?
Omega-3s are fatty acids that are essential nutrients, meaning it’s necessary for humans to get them from foods since the body does not make enough of them. From a chemical structural standpoint, omega-3s have a double bond between the third and fourth carbon atoms in their chain. This structure dictates their properties and functions.
Omega-3 fatty acids fall under the larger family of polyunsaturated fats. They include three main types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).
EPA and DHA are primarily found in seafood, whereas ALA mostly comes from plant foods. It’s important to get enough of all three omega-3 fatty acids. Even though the body can convert ALA into the longer-chain EPA and DHA, it’s not efficient at this conversion.
Functions of Omega-3 Fatty Acids
Omega-3 fatty acids play many important roles for human health. They provide structure to cell membranes, meaning they’re vital for the composition of every cell in the body. In particular, DHA is important for proper vision and nervous system health, as it is found in high concentrations in the cells of the retina and brain.
In addition, the body can use omega-3s for energy and to create chemical messengers. Eicosanoids are messengers created from omega-3 fatty acids that partake in functions related to the immune and cardiovascular systems. In these roles, they help to balance inflammatory activity in the body. This is why omega-3 fatty acids are often described as anti-inflammatory.
Possible Health Benefits
The roles that omega-3s play in the body have led to many theories about their potential health benefits. In fact, omega-3 fatty acid supplements are often recommended to prevent and treat a variety of health conditions.
One of the most common claims about omega-3 fatty acids is that they can reduce the risk of heart disease. Consumption of ALA as well as EPA and DHA has been associated with better cardiovascular outcomes and a lower risk of death from heart disease. A 2018 review study found that eating seafood was linked to a decreased risk of heart disease, congestive heart failure, stroke, and sudden cardiac death.
The conclusions from research on fish intake and heart disease form the basis of the American Heart Association’s recommendation to eat seafood twice a week for heart health. It’s important to note that the benefits of fish depend on what type is eaten and how it’s prepared. Eating fish that’s low in mercury, baked or broiled instead of fried, and as a replacement for less healthy proteins is important.
When it comes to omega-3 supplementation and heart health, there is limited evidence that supplements provide benefits in healthy people with a low risk for heart disease. However, individuals who have heart failure, high blood triglycerides, or a history of heart attack may benefit from supplements with EPA and DHA.
In addition to the possible cardiovascular benefits of omega-3s, the neurological implications of these nutrients are of particular interest.
Since omega-3s are found in the brain and eyes, it’s thought that they can promote fetal and childhood cognitive and visual development. Thus, it’s often recommended that pregnant women take supplements with omega-3 fatty acids and that infants receive formula with DHA if they are not breastfed. However, most research on this topic has produced inconclusive results.
Observational studies have also found an association between eating a diet rich in omega-3 fatty acids and lower risks of dementia. Eating fish appears to be more beneficial than supplementing with omega-3s in preventing cognitive decline.
Finally, increasing seafood consumption or supplementing with omega-3s has been linked to improved outcomes for the following conditions:
Nonalcoholic fatty liver disease
Rheumatoid arthritis
Depression
Bipolar disorder
Schizophrenia
However, research is still limited in many of these areas. More studies are needed to examine the effect of omega-3 fatty acids on specific health conditions.
Sources of Omega-3s
As discussed, omega-3 fatty acids are important for many processes in the body. Getting enough of them from your diet can help with overall health and disease management.
Current recommendations for the daily consumption of omega-3 fatty acids for adults are 1.1 grams for women and 1.6 grams for men. These recommendations are for ALA and do not include amounts for EPA and DHA specifically.
In order to meet omega-3 needs, most expert organizations recommended eating at least two servings of seafood (about 8 ounces total) per week. The Dietary Guidelines for Americans suggest 8 ounces of seafood, 5 ounces of nuts and seeds, and 27 grams of oil per week to get enough omega-3 and omega-6 fatty acids.
When choosing seafood, it’s best to eat oily fish that have a lot of omega-3 fatty acids. These options include salmon, mackerel, anchovies, sardines, and herring. However, other types of seafood like shrimp, catfish, and cod can help you meet your needs, too. Limit consumption of fish high in mercury, like albacore tuna, swordfish, and shark, and avoid these options completely if you are pregnant or providing them to young children.
You can also get omega-3 fatty acids, in the form of ALA, from plant foods. Sources of ALA include walnuts, chia seeds, flax seeds, and leafy green vegetables. ALA also exists in whole cow’s milk. These foods are healthy additions to a balanced diet and can provide some omega-3, but keep in mind that the body is not efficient at converting ALA to EPA and DHA.
If you are concerned about meeting your omega-3 needs and want to take a supplement, speak with your physician about the type and amount you should take.
Omega-3 Meal Ideas
Now that you know which foods provide omega-3 fatty acids, you may be wondering how to eat more of them. The good news is that these foods are great additions to a weight loss meal plan.
Here are some delicious ways to enjoy more omega-3 foods:
Baked salmon with lemon and dill cooked on a sheet pan with broccolini
Canned salmon mixed with beans, vegetables, and Italian dressing
Sardines mixed with oil, mustard, salt, and pepper and served on whole grain or seed crackers
Anchovies sautéed with garlic and olive oil and served over pasta
Pickled herring served on rye bread with butter, red onion, and dill
Poached cod made in coconut milk seasoned with lime juice and fresh herbs
Walnuts ground and added to taco meat, pasta dishes, and baked goods
Walnuts used in fresh basil pesto and served on sandwiches or pasta
Chia seeds sprinkled on top of yogurt
Chia seeds mixed with plant-based milk, nuts, and fruit and made into pudding
Milled flax seeds added to energy bites
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