Omega-3 fatty acids are healthful fats which are essential to our health and survival. Our bodies can’t make them, so we must get these fats from the foods we eat.

There are two types of omega-3 fatty acids in our diets: One type is eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which is found in fish. The other type, called alpha-linoleic acid (ALA)  is found in  soybean and canola oils, as well as in flaxseeds and walnuts. ALA is also found in some dark green leafy vegetables, like Brussels sprouts, kale, spinach, and salad greens.  Your body can partially convert ALA to EPA and DHA.

Unfortunately, most Americans do not get enough omega-3’s in their diet. In fact, it has been estimated in an April 2009 study by Harvard University  that omega-3 fatty deficiency is the cause of 84,000 deaths in the USA each year! This means that omega-3 deficiency is the eighth biggest preventable killer of Americans, just behind smoking, high blood pressure and obesity.

We now know that getting enough omega-3’s in our diet helps to prevent heart disease and breast, colon and prostate cancers. A lack of omega-3’s in our diet are linked with many serious medical conditions: depression; Altzheimer’s disease; poor brain development in children; autism. Omega-3’s have been used to successfully treat people with diseases like Crohn’s disease, colitis, and rheumatoid arthritis.

How much omega-3 do you need? For healthly adults with no history of heart disease, the American Heart Association and Harvard School of Public Health recommends eating 6 ounces (the size of two decks of cards side-by-side) of fish at least two times per week. Fatty fish that live in colder waters are the best source of omega-3’s (see Food Sources of Omega 3’s). Examples are: anchovies; bluefish; carp; catfish; halibut; herring; lake trout; mackerel; pompano; salmon; striped sea bass; tuna (albacore); whitefish. Eating six ounces of these fish is the equivalent of eating approximately 2000 mg of omega-3’s (also known as EPA and DHA)per week. It is also recommended that you consume 1 tablespoon of plant sources of omega-3’s , such as tofu/soybeans, walnuts, flaxseed oil, and canola oil each day.

The World Health Organization and governmental health agencies of several countries recommend consuming 500 mg daily of EPA + DHA from fish and 1000 mg of omega-3’s from plant foods.

If you are not receiving adequate omega-3’s from the foods you are eating, I strongly recommend you take fish oil and flax oil daily. Metagenics makes two types of omega-3 supplements. One is found in capsule form (EPA-DHA Complex) and one in liquid form (Balanced EPA-DHA – lemon flavored). The liquid is great to take at anytime following surgery and has no fishy smell or flavor. Just 1/2 teaspoon provides 700 mg of omega-3’s….all you need of fish oil for one day!