by M.J. Holliday

Created on: December 11, 2010

Omega-3 fatty acids are essential to human growth and development. Numerous studies have found that Omega-3 fats can promote heart health, improve mental acuity, reduce pain and inflammation and lower the chance of stroke.

What are Omega-3 Fatty Acids?

Omega-3 fats are a family of polyunsaturated fatty acids. Essential fatty acids (EFA) are used by the body for biological processes, as opposed to fats used primarily as fuel. Because the body doesn't manufacture Omega-3 fatty acids, humans must get these nutrients from food.

Essential Omega-3 fatty acids include:

• α-linolenic acid (ALA)

• eicosapentaenoic acid (EPA)

• docosahexaenoic acid (DHA)

 Commonly found in plants, α-linolenic acid (ALA) is a short-chain fatty acid. The human body synthesizes ALA to create longer molecular chains of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body's ability to synthesize EPA and DHA is limited, but some foods are naturally rich in these essential fatty acids.

Health Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids have positive health effects in the treatment of medical conditions such as:

• cardiovascular problems

• cardiac arrhythmia

• hypertension (high blood pressure)

• varicose veins

• depression

• anxiety

• brain sluggishness

• diabetes

• rheumatoid arthritis; joint pain

• blood clots

• menstrual pain

Fatty fish are an excellent source of Omega-3 fatty acids, but not the only source.

Non-Fish Foods High in Omega-3 Fatty Acids

Purslane (Portulaca oleracea)

Purslane contains more Omega-3 fatty acids than any other leafy vegetable. Purslane is rich in ALA, and is one of the few vegetable sources containing high amounts of eicosapentaenoic acid (EPA), at .01 mg/g.

Purslane is a succulent plant also known as Verdolaga, Pigweed, Little Hogweed or Pusley. Commonly eaten in Europe, Asia and Mexico, purslane is regarded as a weed in North America. Purslane is a valuable source of nutrients such as vitamin A, vitamin C, some B vitamins, and minerals such as calcium, magnesium, iron and potassium.

Flaxseed (Linum usitatissimum)

Flaxseed is also known as linseed. Flax and flaxseed oil are among the best botanical sources of Omega-3 fatty acids. Flaxseed oil is six times richer in Omega-3 fats than fish oil. Flaxseed oil contains about 55% ALA. Like most vegetarian sources of essential fatty acids, flaxseed contains no DHA or EPA.

Microalgae ( Crypthecodinium cohnii

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