Omega 3 can be found in fish, flax seed & hemp.
Omega 3 Essential Fats
Updated Mar. 03rd, 2022
They are essential because they have to be taken in through diet, in order to have their many medicinal effects. Both flax and hemp seed/oils are the highest vegetable sources of omega 3, Alpha linolenic acid (ALA), considered a short chain fatty acid.
Fish and fish oils contain EPA and DHA omega, long chain polyunsaturated fatty acids. In the human body, under optimal conditions, we can convert a certain amount of ALA to DHA and EPA. However, it is not always the case that we have excess ALA to convert, and it has been shown that our conversion process is very inefficient, converting anywhere from only 5% - 20% of what is needed. Women are said to be slightly more efficient at this conversion process than men.
For vegans, especially, this can make it virtually impossible to get adequate amounts of DHA and EPA. Fish and fish oils are by far the most most easy to find and highest source of these essential fats. That being said, recently, some supplement companies have released an algae based DHA source. Research is also looking into sachi inchi, a plant native to the Amazon rainforest, high in omega 3 fatty acids.
The health benefits of Omega 3 fatty acids,EPA and DHA in particular, have been widely studied and are both numerous and widespread in terms of health promoting actions. In terms of heart health, omega 3 fatty acids have been shown to lower cholesterol, triglycerides and high blood pressure. There has also been significant research dedicated to omega 3 oils, DHA and EPA in particular, and its ability to protect against obesity. It has been shown to help reduce body fat, supporting a healthier BMI and hip to waist circumference ratio. All of these benefits serve to make it useful in terms of treating and preventing heart disease and metabolic syndrome. Omega 3 fatty acids have also been shown to have an affinity for the central nervous system, helping to treat and prevent cognitive decline, protect memory, treat depression, bipolar disorder, attention deficit disorders and schizophrenia. They are also an effective treatment for a variety of autoimmune conditions, including SLE, IBD and rheumatoid arthritis. Studies have also backed its use in Osteoporosis, Asthma, psoriasis, eczema, and other dermatological disorders, macular degeneration, PMS and cancers, including colon and prostate. Omega 3 fatty acids, DHA in particular, has been associated with the development of the brain, eyes, and immune system of a growing fetus, as well as decreased risk of low birth weight infants. Supplementation is highly recommended for both maternal and fetal health during pregnancy.
Dosage recommendations for omega 3 fatty acids vary depending on the disease process or overall goal. If your goal is to lower your triglyceride level, for instance, it is recommended you consume 3-4 g/day, whereas studies aimed at treating depression found that only 1 g of EPA/day showed better results than higher dosages of 2 and 3 grams. It is important to know that whatever dose you are recommended, you are looking at the right numbers. On the bottle you will see the total omega content, as well as the specific omega content; DHA, EPA, etc. If you have been advised to take 2 g of EPA + DHA/day, make sure you are looking at the breakdown and that you are following these numbers, rather than looking at the total omega count.
I know there is a group of individuals out there who would much rather obtain their nutrients through food, as opposed to supplements. I applaud you and with a few exceptions, I share your opinion. That being said, there are legitimate concerns with the over consumption of fish, especially during pregnancy, in terms of high levels of contaminants. In pregnancy, methyl-mercury, which crosses the placenta can impair development of the central nervous system. Fish contains both polychlorinated bi-phenyls and methyl-mercury, which among other health concerns has been found to be neurotoxic in high amounts. High quality fish oil supplements significantly reduce the levels of these contaminants and are a healthier solution for many. That being said, reviews dedicated to health risk benefit analysis of fish intake do state that the benefits of fish consumption for a number of health parameters, outweigh the risks. The exception to this rule seems to be the consumption of fish in pregnancy, although extremely beneficial, these women do need to be careful to limit their intake (6 oz./wk is the current recommendation) while pregnant.
Omega 3 helps me a lot. If I don't take it then I crave fried foods such as fries, Omega 3 stops the cravings which helps with my weight.
Hello Monika,
Thank you for sharing, we're glad to hear Omega 3's are helping you control food cravings and making healthier choices.
Stay healthy & well.
Are chocolates and cookies bad for a person with chrons desease?
What kind of vitamins help this problems
Hello Norma,
Chocolates and cookies could be a trigger for someone with Chron's disease. A diet that's rich in fermented foods, and mostly vegetarian, are best to support digestion and overall gut health. If you'd like to learn more, check out our article on Chron's here:
https://www.nationalnutrition.ca/articles/health-concerns/crohns/
Have a healthy day!
Great detail and information in this article. Points out all the benefits of omega 3's and states how you can get them. It's interesting that the best way to get omega 3's in your diet is through supplementation, this is good to know because eating too much fish may cause too much mercury and if there is an easier or safer way to get your omega 3's it's definitely a better option. I would take omega 3's on and off in the past, but after reading this will definitely try to take them on a more regular basis going forward.
Hello,
Indeed, supplementing with omega's is a great way to ensure you're getting a clean source of omega 3. There are also omega 3-6-9 supplements that offer a variety of omega's in the correct ratio. You can learn more about them in our article here:
https://www.nationalnutrition.ca/articles/supplements/omega-3-6-9-blend/
Have a healthy day!
Hi, I followed the link to this article from the Chia seeds page, but they aren't mentioned here ... just curious about what their exact omega fatty acid profile is. I'm trying to keep my omega 3 fatty acid intake higher than omega 6 fatty acid for purposes of lowering or at least not increasing inflammation. Otherwise this is really great info, thanks!
Hello A Liera,
We're glad you've been enjoying our articles. A single one-ounce serving of chia seeds contains around 5 grams of omega-3s, and the omega 6:omega 3 ratio of chia seeds is 1:3. Flax seeds are also rich sources of Omega's and offer a good ratio for you, you may be interested to learn more about them too.
https://www.nationalnutrition.ca/articles/supplements/flax-oil/
If you have any further questions, please reach out, we are always happy to help!
I take this product every morning in order to get some the necessary good fats into my body. I have been guilty of not doing proper nuricians.
Hello Sharon,
Omega supplements are a great way to ensure you're getting adequate amounts of omega-3, you'd have to eat a lot of fish to get the same amounts as you do in supplements. We're glad you're enjoying your omega 3's!
Learn more about the other omega's here:
https://www.nationalnutrition.ca/articles/supplements/omega-3-6-9-blend/
Have a healthy day!