Omega-3 has been in the news a lot lately because more studies are being conducted regarding the health benefits. Omega-3s are fatty acids that give our bodies many health benefits including decreasing bouts of depression, improving blood circulation, and decreasing pain and discomfort from arthritis. There has been some research that has shown that omega-3s can be important in brain development and may even play a role in fighting off cognitive decline, and behavioral problems. Americans usually do not get enough fish in their diets, so they do not receive enough omega-3 either.

Omega-3s that have been classified as polyunsaturated or “good fat” are especially good for cardiovascular health. How do you get omega-3s into your diet?

Certain fish are high in Omega-3 such as salmon, herring, halibut and tuna. These fish are called, “fatty fish” and are really good sources of omega-3 nutrition.

Dark, leafy green vegetables such as kale and spinach are also high in omega-3. Vegetables such as winter squash also contain omega-3.

You can also cook with omega-3 by using oils that are polyunsaturated fats such as olive oil, canola oil and peanut oil.

Have you heard about flaxseed yet? Yes, seeds can contain Omega-3. You can find flaxseed in oil form to use in preparing meals. You can also use them whole on salads and in your cereal. You can actually find flaxseed cereal in health-food stores.

Food is an excellent source of Omega-3 nutrition but you can also get the benefits of Omega-3 from supplements, also called fish-oil pills. These pills or capsules contain a daily dose of omega-3 in easy to swallow form. You can find them online or in health-food stores and also many drugstores nationwide.

When choosing omega-3 supplements look for DHA and EPA. Supplements that contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are long-chain omega-3s that are found in fatty fish (remember those?) are also found in organ meats. Short-chain omega-3s such as alpha-linolenic acid (ALA). These short-chain omega-3s are found in flaxseed oil, leafy green vegetables and nuts. These short-chain omega-3s can be converted in the body to DHA and EPA, but only to a certain extent.

When looking for Omega-3 supplements ask your health care provider for recommendation or seek supplements from a company that you trust and have researched. Always check the expiration date before buying, and make sure to refrigerate the oil to keep it from going rancid.