Omega-3 fatty acids are a form of polyunsaturated fats, one of four basic types of fat the body derives from food or supplements, and they are increasingly recognized as important to human health. Omega-3 fatty acids are essential fatty acids (or EFAs)—essential because they must be derived through the diet.

Interestingly, omega-3 fatty acids are not a single nutrient, but a collection of several nutrients. The primary omega-3 oil, ALA, is found in flaxseed oil as well as pumpkin seeds and walnuts. Fish, including deep sea fish, salmon, cod, sardines, and mackerel, and fish oils contain the other important omega-3 oils DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Numerous studies indicate, however, that the EPA and DHA found in fish and fish oil are more biologically potent that those from ALA—making fish and fish oil the better nutritional choice.  

Omega-3 benefits, especially from DHA and EPA, are numerous and significant. They support heart, brain, blood vessel, nervous system, cellular, immune, and joint health.†  Additionally, they help maintain already healthy blood pressure and blood sugars levels. But that’s not all. They also serve as energy reserves, for oxygen transport, for synthesizing hormones, and for normal healing.

Adding to the list of omega-3 benefits are some noted health organizations and specialists. The American Heart Association, for example, recommends one to two servings of fish per week for all adults—citing that omega-3 fatty acids EPA plus DHA can help maintain a healthy cardiovascular system and healthy joints.†  

Even the FDA has weighed in on EPA and DHA, allowing the following claim on foods and supplements high in omega-3 fatty acids:  “Supportive, but not conclusive, research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.”

Some people may already know about omega-3 benefits, but just can’t seem to add enough omega-3 foods to their diets to cover recommended intake. For them, diet alone may not provide the omega-3s necessary for the greatest health benefits. And with approximately 80 percent of people eating a standard diet that is low in omega-3 foods, the nutritional gap may be much wider than it should be.

The reasons can vary: they may not like omega-3 foods, may be concerned about ingestion of pollutants from fish, or they may not know exactly what foods provide the most omega-3 “bang for the buck.” For them, a diet rich in omega-3s or omega-3 supplementation can add outstanding health benefits.

Some power-packed omega 3 foods that are especially high in EPA and DHA include coldwater oily fish, preferably wild, like salmon, cod, halibut, tuna, sardines, and anchovies. Here are some examples:

• Four ounces of salmon provide 87.1 percent of the daily value, or DV, of omega-3 fatty acids.
• Four ounces of cod provide 13.3 percent of DV of omega-3 fatty acids.
• Four ounces of halibut provide 25.8 percent of the DV of omega-3 fatty acids. 
• Four ounces of tuna provide 13.8 percent of the DV of omega-3 fatty acids.