March 29, 2017
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Researchers have identified a number of benefits from consuming omega-3 fatty acids:

  • Improving inflammatory diseases such as rheumatoid arthritis, psoriasis, and asthma
  • Lowering blood pressure and triglycerides
  • Increasing HDL (good) cholesterol
  • Reducing depression, as well as the symptoms of bipolar disorder and Alzheimer's disease

The American Heart Association recommends we consume the following amounts of omega-3s:

  • for people without heart disease, at least two servings each week of a fatty fish such as salmon
  • for people with heart disease, 1 gram each of DHA and EPA (types of omega-3s) daily
  • for people with elevated triglycerides, 2 to 4 grams each of DHA and EPA daily, in capsule form

This supplementation should be done under your doctor's supervision.

Foods that naturally contain omega-3s include fish (salmon, tuna, white fish), flaxseed, walnuts, pinto beans, and broccoli, as well as canola, soybean, and flaxseed oils. To find out how much omega-3s are in some of the foods you eat, look up particular foods in NutritionData.

Nutrition Tips