Omega 3: The Nutritional Benefits of Fish

The body needs omega-3 fatty acids for optimal health and bodily functions. Omega-3 fatty acids are plentiful in various fish, making it beneficial to add fish to a regular, healthful diet. Omega-3 fatty acids also occur in some plant sources. For optimal health benefits, try to consume omega-3 fatty acids naturally from the foods you eat instead of synthetically from supplements.

Explaining Omega-3 Fatty Acids

Omega-3 fatty acids include several different types that fall under this broader heading. The fatty acids found in fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA is the main omega-3 fatty acid found in fish, and DHA is an important component of breast milk. Omega-3 fatty acids are polyunsaturated fats. The human body does not manufacture these fatty acids independently. Therefore, people need to consume omega-3 fatty acids in the diet to provide the body with this important nutrient.

Health Benefits of Omega-3 Fatty Acids

Some of the body functions regulated by omega-3 fatty acids include the control of blood clotting and building cell membranes located in the brain. Children consuming these fatty acids benefit because the omega-3s assist with physical growth and development. Omega-3 fatty acids can also be beneficial for reducing risks associated with heart disease and reducing inflammation. High blood pressure, cancer, autoimmune diseases, diabetes, and arthritis may also occur less frequently in people who consume the recommended amounts of omega-3 fatty acids in their diets. Mental health issues and digestive disorders may also occur less frequently when people consume omega-3 fatty acids.

Explaining Omega-6 Fatty Acids

Omega-6 fatty acids are another type of polyunsaturated fats. Omega-6 fatty acids occur naturally in oils such as soybean, corn, and safflower. These fatty acids help lower harmful LDL cholesterol levels. Omega-6 fatty acids also help lower risk factors associated with heart disease. The common diet in the United States is higher in omega-6 fatty acids than omega-3 fatty acids because people tend to eat foods high in these types of oils.

The Ratio Between Omega-3 and Omega-6 Fatty Acids

Physicians recommend a more balanced ratio between omega-3 and omega-6 fatty acids for optimal health. By making conscious food choices of Omega-3-rich foods, such as fish, fresh fruit and vegetables, and olive oil, you can increase the amount of omega-3s you consume and limit the amount of omega-6s you consume. Some physicians may name a specific ratio such as two omega-3 fatty acids to one omega-6 fatty acid. Other physicians prefer advising people to add more omega-3-rich foods into the diet and to reduce the amount of omega-6-rich foods in the diet to achieve a more healthful balance.

Fish Rich in Omega-3 Fatty Acids

All types of fish contain beneficial protein and omega-3 fatty acids. However, some fish are higher in omega-3s than other types of fish. Fish with a high fat content contain higher levels of these fatty acids. These types of fish include albacore tuna, herring, lake trout, mackerel, salmon, and sardines. The American Heart Association recommends adding these types of fish to your diet at least twice per week.

Concerns About Eating Fish

While fish have many health benefits, it's important to add this source of protein to your diet carefully to avoid other problems. Some types of fish can contain high levels of environmental contaminants such as mercury, dioxins, and polychlorinated biphenyls. These chemicals tend to be found in larger quantities in larger and older fish and in fish that prey on other marine life. Children and pregnant women should limit consumption to two servings per week of fish that tend to be lower in mercury, such as salmon, pollock, and canned tuna. Postmenopausal women and middle-aged and older men do not have recommended restrictions because the benefits of eating fish outweigh any associated risks from environmental contaminants. Fish that are low in mercury include canned tuna, catfish, pollock, salmon, and shrimp. Fish that are high in mercury include king mackerel, shark, swordfish, and tilefish.