Omega-3 Fatty Acids - Where do I find them?
Essential for our overall health, omega-3 fatty acids influence nearly all systems in our body from eyesight to immune responses, brain function and cardiovascular health. These omega-3 fatty acids [alphalinolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)] can be found in several natural sources and many enriched foods. However, most people would have a difficult time identifying which foods contain these essential fatty acids and how much fatty acid each food contains.
Most people have probably heard that fish contain the highest amount of omega-3 fatty acids (EPA and DHA). However, many may not know that the omega-3 content can vary by species, packaging and source. For example, tuna packed in water contains more omega-3 fatty acids than tuna packed in vegetable oil.
Enriched eggs can be a convenient, affordable, and great tasting way to get more omega-3 fatty acids in your diet, but you must carefully read the egg carton label. Not all enriched eggs are created equal. There are several other foods that have also been fortified to contain omega-3 fatty acids, such as orange juice and yogurt.
For those that follow a vegetarian diet, plant sources of omega-3 fatty acids contain ALA, which is in high amounts in walnuts, flax, canola and some enriched foods. Algae are also vegetarian sources of DHA that can be used for supplementing the diet.
For proper eye and brain development in the infant, omega-3 fatty acids are extremely important and good nutrition of the mother is critical during gestation and breast feeding to provide DHA for the infant. DHA is fundamental for these developmental processes and in maintaining the normal functions of the retina and the brain. Infant formulas worldwide are enriched with DHA and the amount in mother's milk is dependent on what the mother eats.
To understand which foods are the most beneficial in helping you and your families obtain the recommended amounts of omega-3 fatty acids, see our database of Food products.
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Key Points
- Omega-3 fatty acids can be found in a variety of foods.
- The quantity and quality of omega-3 fatty acids varies in food sources.
- By reading and understanding product labels, you can ensure that you and your family get the recommended amounts of omega-3 fatty acids.
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Clarian Arnett Health Medical Group is an integrated health care system based in Central Indiana. By providing effective health care resources, they endeavor to improve the quality of life for people of the region while strengthening the community.