Omega-3 fatty acids are an essential part of our diet.  They play an important role in how our brain functions, our cardiovascular health and managing inflammation in our bodies.  A variety of illnesses and ailments have been associated with diets that are deficient in omega-3’s.  Unfortunately, our bodies do not produce omega-3 fatty acids.  We must get them from our diets or through dietary supplements.   The most common sources of omega-3’s are fish such as tuna or salmon and from nuts and seeds such as walnuts and flax seeds.   Omega-3’s are also found in greens such as kale and spinach though not in as high an amount as fish and nuts. 

Benefits of Omega-3’s

 As far as scientific evidence goes, the strongest, most compelling reason for having omega-3 fatty acids in our diet is heart disease.  Numerous studies indicate that omega-3’s reduce the key factors involved in heart disease including high cholesterol and high blood pressure.  Studies also show that Omega-3’s help with inflammation in the joints, especially for those suffering from illnesses such as rheumatoid arthritis.  Other possible benefits of having a diet high in omega-3 fatty acids include the treatment of depression, diabetes, certain cancers and osteoporosis. 

 Balancing Your Fatty Acids

 One of the main reasons why omega-3 fatty acids are so important to our diets is that they help counter the effects of omega-6 fatty acids.   Omega-6 fatty acids are found in a lot of foods and, unfortunately, take up a large part of the modern diet.  In fact, according to the University of Maryland Medical Center, the typical American diet consists of upwards of 25 times more Omega-6’s than omega-3’s.  This finding indicates a serious imbalance.  While omega-6 fatty acids are important as well, they must be balanced by omega-3’s.  Many sources of omega-6 fatty acids have been shown to promote inflammation while omega-3’s help counter the effects of inflammation in our bodies. 

 EPA or ALA?

 This is where omega-3 fatty acids can get a bit confusing.  According to Dr. Frank Sacks at Harvard University, EPA and DHA are omega-3 fatty acids found in fish.  ALA is an omega-3 fatty acid found primarily in nuts, seeds and vegetables.  The difference between the two is that our bodies must convert ALA to EPA and DHA before our bodies can process them.  Unfortunately, ALA does not always synthesize as well as EPA and DHA due to this complex conversion process.  This is why many experts argue that fish or fish oil supplements are the best way for us to get our Omega-3’s.  Still, if one is a committed vegetarian or vegan, it’s still highly beneficial to eat foods other than fish that are high in omega-3’s or even take a vegetarian supplement of omega-3 if necessary.