This is a brief excerpt from a talk by Registered Dietician and Nutritionist Vicky Newman, presented by the University of California. She is discussing omega-3 fatty acid intake. These fatty acids have been shown to be beneficial for many reasons. Research has indicated that they can reduce the risk of cardiovascular disease. Other work has suggested that they can help lessen the risk of arthritis and depression as well.
Fish and seafood are considered the best sources of omega-3's; sardines, salmon, oysters, and other sea creatures contain them. Not everyone eats fish, though. Vegetarians have their choice of some plant sources of omega-3's, like chia seeds or walnuts. But it's important to understand that those who choose to get their fatty acids that way need to consume a lot more of the foods containing them in order to get the same benefit as one would see from eating fish or seafood. One example: it can take 26 avocados to equal the level that is provided by most seafood.