If you don’t know about omega-3 fatty acids, you should. We need them for the health of our hearts. One of the richest sources of these fatty acids is fish and fish oil supplements, along with flaxseed, canola oil, soy and wheat germ.
When you start shopping for supplements, you may feel a little overwhelmed. That’s because there are various fatty acids in supplements you need to be aware of. In fish and fish oil, you’ll find DHA (docohexaenoic acid) and EPA (eicosapentaenoic acid). These two fatty acids are important for cell membranes and your immune and nervous systems. Get enough of them and you can lower your risk for heart disease.
Yet, there is another omega-3 fatty acid that hasn’t gotten as much attention. That’s alpha-linolenic acid (ALA), which comes from such plant sources as walnuts, flaxseed, canola oil, soy and wheat germ. Because our bodies can’t make ALA, you need to get it from your diet or through a supplement, such as flaxseed oil capsules. Just a little over one tablespoon of canola oil a day would give you an adequate amount of ALA.
There are many fortified foods with these omega-3 acids and expect to see more in the future. Some eggs are fortified, along with other products such as pasta. Daily recommendations for EPA and DHA combined range from about 500 to 1,800 mg per day. For ALA, authorities suggest we aim for 1,300 to 3,000 mgs. Don’t forget that omega-3 fortified foods contribute to your totals for the day.