We all hear we need to cut back on fat, but here is one type you don't want to cut back on: omega-3 fatty acids. Two crucial ones -- EPA and DHA -- are primarily found in certain fish. Another omega-3 fatty acid, ALA, is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits.
Such as:
- Blood fat ( triglycerides). Fish oil supplements can lower elevated triglyceride levels. High levels put you at risk for heart disease. DHA alone has also been shown to lower triglycerides.
- Rheumatoid arthritis. Fish oil supplements (EPA+DHA) can curb stiffness and joint pain.
- Depression. Researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. .
- Asthma. A diet high in omega-3s lowers inflammation, a key component in asthma.
- ADHD (Attention Deficit Hyperactivity Disorder). Some studies show that fish oil can reduce the symptoms of ADHD in some children and improve their mental skills, like thinking, remembering, and learning.
- Alzheimer's disease and dementia. Some research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging.
Some sources for Omega-3
Walnuts
They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants.
Enhanced eggs
Omega-3-enhanced eggs are widely available in stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is found in yolks only; egg whites contain no fatty acids.
Fish
Cold-water fish has the highest concentration of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends at least two servings per week of salmon, tuna, herring, lake trout, sardines, and similar fish
Beans
Mix edamame (green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA.
Leafy greens, spinach and kale
Add the omega-3 fatty acid ALA to the nutritional benefits found in leafy greens. A spinach salad, a side of saut�ed collard greens, and lettuce on a sandwich all boost ALA intake.
Seaweed
The same omega-3 fatty acid that's found in cold-water fish -- docosahexaenoic acid (DHA) -- can be found in seaweed and algae.
Flaxseed
Flaxseeds have high amounts of ALA omega-3s. But they must be ground shortly before eating to provide benefits. Some ground flaxseeds are sold in special packaging to preserve the fatty acids.
Soy food
Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA.
Omega-3 supplements
Most Americans don't get enough omega-3s in their diets. It's best to get them from foods, but supplements may help fill in the gaps if needed. You can choose from fish oil capsules or vegetarian-friendly supplements made from algae. Recommended daily doses vary from 500 mg to 3 grams.