Omega-3 is quite literally a  health miracle. It offers abundant health benefits including a reduction in the symptoms of hypertension, joint pain and certain skin ailments, as well as a reduced risk of heart attack and stroke. “Omega 3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease,” reports the American Heart Association (AHA).

The body does not produce omega-3, which is why it’s important that we get sufficient amounts through our diet. When this isn’t possible, a quality health supplement can help us maintain our daily recommended intake.

What is omega-3?

Omega-3 is an essential fatty acid (poly-unsaturated fat) comprised of a collection of nutrients, most notably eicosapentaenic acid (EPA) docosahexanoic acid (DHA) and alpha-linolenic acid (ALA).The best dietary source of both EPA and DHA omega-3 is fish, such as salmon, tuna and mackerel. Unfortunately, the average American diet is deficient in a variety of fish. The recent FDA warning that some fish may contain high levels of mercury and other harmful chemicals, could be one reason why so many people have stopped eating fish. However, two servings, or up to 12 ounces of fish per week, is deemed perfectly safe and is highly encouraged as part of a balanced diet.

This distinct lack of fish in our diet has led many people to take a fish oil supplement. Although the National Institute of Health suggests that fish oil may help lower the risk of heart attack and stroke, fish oil supplements may pose some risk to our health. The AHA recommends that only people with heart disease or high levels of triglycerides take a fish oil supplement, due to its blood thinning effects. “Very high intake (greater than three grams of EPA+DHA per day) could theoretically cause excessive bleeding in some people.” Many fish oil supplements may still present the same risk of mercury and chemical contamination as eating certain types of fish, and because the oil is highly concentrated, fish oil can also produce an unpleasant body odor.

It is possible to get adequate omega-3 through other  vegetarian food sources and supplements.

• Many plant-based foods are rich in ALA omega-3 such as ground flaxseed, chia, avocado, canola oil, broccoli, cantaloupe, kidney beans, spinach, grape leaves, Chinese cabbage, cauliflower, and walnuts.
• Many foods now come fortified with omega-3 such as eggs and bread. Look for foods that contain Algal oil, a vegetarian source of both DHA and EPA essential fatty acids, instead of fish oil.
• A flaxseed oil supplement, available as a soft gel or in liquid form, is an excellent source of ALA.  DHA and EPA supplements, that do not contain fish, are also available to buy and are recommended for pregnant and breastfeeding women to support brain and eye development.