Omega 3 is one of those fatty acids that are considered to be essential for maintaining good health. It cannot be produced by our body on its own and the body manufactures it from the dietary fat that we consume. There are many health benefits of Omega 3 and since it is considered to be vital for the growth and development of brain cells, doctors recommend pregnant women to increase the intake of Omega 3. Apart from this, Omega 3 is excellent for the good health of our heart as it reduces blood pressure and cholesterol and also lowers the levels of unhealthy triglycerides.
Omega 3 fatty acids are many, but three of them are more significant for us than others. These are alpha-linolenic acid, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Our body converts alpha-linolenic acid into two important Omega 3 fats called EPA and DHA. These all important fats can also be derived directly from some outside sources such as salmon, tuna, halibut and herring fish. Omega 3 can be obtained from various sources but mainly these sources are divided into plant and animal sources. In general, Omega 3 obtained from aquatic plants and fish has been found to be far more functional than that obtained from grains and fruits.
If fish is the best source of Omega 3, how do vegetarians get their dose of Omega 3? Well, for vegetarians, the best sources of ALA that is converted by the body into Omega 3 are Canola oils, walnut, flaxseed, hemp beverages, pumpkin seeds, soybean oil, and leafy green vegetables. Flaxseed is one of the richest source of ALA, but the fats are stored within the seed. Hence one must ground the seeds before eating them to get sufficient dosage of ALA. Hemp seeds also contain Omega 3, but they also contain Omega 6 which is of concern as one needs to increase the amount of Omega 3 in relation with Omega 6, and hence consuming more of hemp seeds may in fact be detrimental than beneficial.
If a person is not able to get recommended dose of omega 3 in his daily diet, he can take Omega 3 supplements, which usually come in the form of capsules. Most of these capsules are made of gelatin that comes from animal bones. One can also take flax oil directly as it cannot be used for cooking because its nutritional value is gone upon heating.