One fatty acid has great nutritional benefits

When it comes to heart health, the benefits of one type of polyunsaturated fatty acid, omega-3 fatty acid, can’t be ignored.
The most common omega-3 fatty acids are eicosapentaenoic, docosahexaenoic and alpha-linolenic acids. The first two are found in fatty fish such as salmon, white tuna, mackerel, rainbow trout, herring, halibut and sardines. Alpha-linolenic acids are more commonly found in soybean or canola oil, walnuts and flaxseeds or flaxseed oil.
The American Heart Association has recommended that healthy adults eat at least two servings of fish per week to boost their omega-3 fatty acid intake. Eating two to four ounces of these fish will generally provide about one gram of omega-3 fatty acids.
Another food source is the Omega Egg, a University of Nebraska-Lincoln patented product high in omega-3 fatty acids. The eggs are produced from hens eating a patented diet including flaxseed. These eggs look and taste the same as conventional eggs, but they have nearly six times the omega-3 fatty acid, a third less saturated fat and less cholesterol.
Research suggests that including omega-3 fatty acids in the diet may:
— Reduce inflammation
— Help prevent blood from clotting and sticking to artery walls
— Help to lower the risk for blocked blood vessels and heart attacks
— Prevent hardening of the arteries
— Decrease the risk of sudden death and abnormal heart rates
— Decrease triglyceride levels
— Improve overall heart health
— Lower blood pressure
       
Research has demonstrated that omega-3 fatty acid supplements have some positive effects on triglycerides and HDL levels, but food is still the best source because a variety of other nutrients are provided. Fish oil supplements will not undo the effects of an otherwise high fat diet. When taking a supplement, it’s best to consult a physician. The Food and Drug Administration has also noted that high intakes of eicosapentaenoic and docosahexaenoic can cause excessive bleeding in some people.
An adequate intake for alpha-linolenic acid for adult males is 1.6 grams daily and 1.1 grams daily for adult females.
A caution about fish for omega-3 fatty acid intake: Some types of fish may contain environmental contaminants, such as methylmercury or polychlorinated biphenols, that may cause a health risk. Such substances are highest in older, larger and more predatory or marine mammals. For that reason, the FDA and the Environmental Protection Agency have provided guidelines to help individuals determine their best course of action.
Young children, women who may become pregnant and pregnant or nursing women are at highest risk for exposure. Shark, swordfish, king mackerel and tilefish have the highest mercury levels and should be avoided by women and young children. For other fish and shellfish with lower mercury levels, women and young children may eat up to two regular servings per week.
For other individuals, time-honored nutrition advice holds true: eat a variety of fish to minimize exposure and any adverse effects that may be due to such environmental contaminants.