Omega-3 Fatty Acids
What They Are
This group of fatty acids, also known as fish oil, have gained popularity as a
protective agent for the heart. Omega-3 supplements contain docosahexaenoic acid
(DHA) and eicosapentaenoic acid (EPA).
What They Do
The omega-3 fatty acids are believed to lower the levels of triglycerides (fats)
and total cholesterol in the blood, while raising the amount of HDL (good)
cholesterol. These acids also discourage unwanted clotting that can aggravate
plaque build-up.
Why You Need Them
In people with a cholesterol problem, omega-3 fatty acids can help prevent the
buildup of cholesterol-laden plaque that can clog the arteries and lead to heart
attack and stroke.
Can You Take Too Much?
Because omega-3 fatty acids discourage clotting, excessive levels can lead to
bleeding problems in case of an accident or trauma. Women who menstruate are
also in greater danger of developing anemia.
Recommended Daily Allowances
There is no recommended dietary allowance (RDA) for the omega-3 fatty acids.
To increase your intake of the omega-3 fatty acids,
nutritionists generally recommend eating more fish (2 to 3 times a week), rather
than taking large amounts of supplements. A 7-ounce serving of certain types of
fish easily provides 2 to 4 grams of omega-3 fatty acids.
Best Dietary Sources
The omega-3 fatty acids are found in cold-water fish. Best sources include cod,
tuna, salmon, halibut, shark, and mackerel. Herring, bluefish, shrimp, flounder,
and swordfish also provide good amounts of these acids.
A 7-ounce portion of herring contains 3.2 grams of omega-3
fatty acids. The same serving of salmon or bluefish provides 2.4 grams. Seven
ounces of tuna has 1 gram.
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